Methods of monitoring intensity

Question 1

What is METS

Answer 1

Amount of oxygen used by the body for a specific activity

Question 2

1 MET =?

Answer 2

3.5 ml O2 per kilo of bodyweight

Question 3

MET scale?

Answer 3

0-10

Question 4

How many calories is 1 MET?

Answer 4

1 cal

Question 5

Max heart rate

Answer 5

220-age

Can be a margin of error +/- 12 beats

Question 6

What is the Karvonen Formula?

Answer 6

Finds out an individuals heart rate training zone

Question 7

Karvonen Formula?

Answer 7

RHR + (intensity decimal {MHR-RHR})

Takes into account age and resting heart rate

Question 8

List the methods of monitoring intensity?

Answer 8

METS
Max heart rate
Karvonen formula
Talk Test
Perceived rate of exertion
Observation
Combination

Question 9

What is the talk test?

Answer 9

Based on how well someone can talk whilst exercising

Question 10

PRE

Answer 10

Perceived rate of exertion based on the Borg scale

Subjective and is sport specific

Question 11

Observation

Answer 11

Observing physical symptoms of exercise e.g. sweating, loss of technique, struggle, pain, heavy breathing, shortness of breath, facial expressions

Question 12

% of VO2 max determinants?

Answer 12

40% genetics, 60% training factors

Question 13

How much does VO2 decrease with age?

Answer 13

10% loss per decade

Question 14

When does OBLA occur in trained athletes?

Answer 14

70-80% VO2 max

Question 15

When does OBLA occur in untrained athletes?

Answer 15

50-60% VO2 max

Question 16

What causes OBLA?

Answer 16

When there is limited ATP stores so it cannot be resynthesized, thus pyretic acid builds up in the cells

Question 17

Methods of testing VO2 max?

Answer 17

Balke test
MAF test
Cooper test

Question 18

What is the MAF test?

Answer 18

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

Question 19

What is the Cooper test?

Answer 19

Run for 12 minutes round the track, total distance recorded

Question 20

What is the Balke 15 min test?

Answer 20

Run max effort for 15 mins. Total distance s recorded

VO2 Max = 6.5 + 12.5 x KM covered