Lecture 10 - Seminar Content Revision

Question 1

What are the definitions for the four exercise intensity stages

• Easy
• Steady
• Tempo
• Interval

Answer 1

Easy - below actate threshold

Steady - Between lactate threshold and lactate turnpoint

Tempo - Above lactate turnpoint to the next increase in lactate

Interval - The zone above the tempo lactate points.

Question 2

using the following data calculate %HRmax, VO2 (Lmin), VCO2 and CHO

• HR 104
• VO2 ml kg min - 36
• Age 20
• Mass 68.5
• RER- 0.80

Answer 2

%HRmax - (104/200) x 100 = 52%

VO2 - (36 x 65.5) / 1000 = 2.47

VCO2 - 0.80 x 2.47 = 1.98

CHO - (4.210 x 1.98) –(2.962 x 2.47) –0.4 = 0.62

Question 3

How do you calculate training load if RPE is 8 and time is 1 hour 16 mins?

Answer 3

• S-RPE x activity time (Mins)

- e.g. 8 times 76 = 608

Question 4

What is gross efficiency and some typical values for well trained vs pro cyclists?

Answer 4

The amount of work completed relative to the amount of energy expended for each stage of the submaximal test.

• Well trained - 10-25%
• Pro - 22-28%

Question 5

What must be done to player loads to see if the demands of training are the same as games?

Answer 5

• Must be normalised agenised time
• To do this divide the player load by the time for the activity
• \e.g 84 load / 76 = 1.11 actual load

Question 6

How do you calculate a maximal aerobic grid size from the Yo-Yo IRS-1 result if the participant reached level 12, shuttle 2?

Answer 6

• Using the level and shuttle data find the speed at the estimated VO2MAX, 13.5 in example.
• Divide this by 3.5 to calculate speed in m/s
• e.g. 13.5/ 3.5 - 3.86
• 3.86 is the 100% MAS value
• To calculate the size of the grid remember that the long side is 100% MAS and the short sides are 70% MAS but 15 seconds running on both sides
• E.g long side is 3.86 x 15 = 57.9meters
• Short side is 3.86 x 0.7 = 2.70
• 2.70 x 15 = 40.5 meters

Question 7

How is gross efficiency calculated using the following data?

• Power output - 150 watts
• VO2 - 2.45 L/min
• RER -0.88
• Kcal LO2 - 4.899

Answer 7

GE = (Work output / Energy expended) x 100.

Using this equation you multiply the watts by 0.01433 then divide this by the kcal. LO2 multiplied with VO2 L/min.

To find Kcal use the RER value given on the graph

E.G. (Watts x 0.01433) / (Kcal x Vo2) x 100

For out data this would equal:
150 x 0.01433 = 2.1495
4.889 x 2.45 = 12.00255

2. 1496 / 12.00255 = 0.17908528
3. 17908528 x 100 = 17.909
   e. g. 17.9%

Question 8

What are lactate threshold and lactate turnpoint?

Answer 8

Lactate threshold - The first point where lactate levels first start to rise above baseline.

Lactate turnpoint - The second break point –sudden and sustained increase in blood lactate,

Question 9

How to you calculate CHO oxidation in g/min

Answer 9

• [4.210 * VCO2(L/min)] –[2.962 * VO2(L/min)] –0.4

Question 10

How do you calculate the following ?
- HR max
- %HR max
- RER
- VCO2 (L/min)
VO2 (L/min

Answer 10

HRmax - 220 - age

%HR max- (HR / Age predicted HRmax ) x 100

RER - VCO2 / VO2

VCO2 (L/min) - RER x VO2

VO2 (L/min) - (VO2 ml/kg/min x BM) / 1000

Question 11

If the 100% MAS reading was given (4.88m/s) how do you calculate the distance for the cone to be at if a 120% MAS tabata test was to be done.

Tabata is 10 seconds each way.

Answer 11

• 4.88 x 1.2 = 5.86ms
• 5.865 x 10 = 58.6m
• 58.6 meters out then back again.

Question 12

How do you calculate the distance for the supra-maximal eurofit from MAS test result if it was completed in 320 seconds?

Answer 12

• Distance divided by time to get speed
• 1200 / 320 = 3.75ms
• To make to 100% multiple 3.75 by 1.2 to get 4.50
• Multiply this by 15 as this is the time to be spent on each length of the test.
• e.g. 4.50 x 15 = 67.5 meters.