Methods of monitoring intensity Flashcards
What is METS
Amount of oxygen used by the body for a specific activity
1 MET =?
3.5 ml O2 per kilo of bodyweight
MET scale?
0-10
How many calories is 1 MET?
1 cal
Max heart rate
220-age
Can be a margin of error +/- 12 beats
What is the Karvonen Formula?
Finds out an individuals heart rate training zone
Karvonen Formula?
RHR + (intensity decimal {MHR-RHR})
Takes into account age and resting heart rate
List the methods of monitoring intensity?
METS Max heart rate Karvonen formula Talk Test Perceived rate of exertion Observation Combination
What is the talk test?
Based on how well someone can talk whilst exercising
PRE
Perceived rate of exertion based on the Borg scale
Subjective and is sport specific
Observation
Observing physical symptoms of exercise e.g. sweating, loss of technique, struggle, pain, heavy breathing, shortness of breath, facial expressions
% of VO2 max determinants?
40% genetics, 60% training factors
How much does VO2 decrease with age?
10% loss per decade
When does OBLA occur in trained athletes?
70-80% VO2 max
When does OBLA occur in untrained athletes?
50-60% VO2 max
What causes OBLA?
When there is limited ATP stores so it cannot be resynthesized, thus pyretic acid builds up in the cells
Methods of testing VO2 max?
Balke test
MAF test
Cooper test
What is the MAF test?
Monitors heart rate over a 1.5 mile run
work rate as 180-age
Aims to maintain this heart rate over each mile and record the time for each mile covered
Re test in 4-5 weeks
What is the Cooper test?
Run for 12 minutes round the track, total distance recorded
What is the Balke 15 min test?
Run max effort for 15 mins. Total distance s recorded
VO2 Max = 6.5 + 12.5 x KM covered
