O2 Consumption and Respiratory Exchange Ratio (RER) Flashcards
True or False? VO2max is influenced significantly by genetics?
True
How many calories would Joe consume if he exercised for 30min at 3.6 L/min?
540
What event is an example that would demonstrate the largest EPOC?
45 min cycling at 75% VO2max
What is Joe’s relative VO2max if he weighs 80 kg and is measured with an absolute VO2max of 3.6 L/min?
45 ml/kg/min
True or False? If an individual’s RER score at 6mph increases over time, this demonstrates a training effect where the individual is burning fats more efficiently?
False
What is the formula to calculate RER Score?
RER = Vco2/Vo2
RER = Quantity of Carbon Dioxide produced/Quantity of Oxygen consumed
What is the formula to calculate VO2 Max?
VO2 Max = (Absolute VO2 Max/Body Weight (kg)) x 1000
Explain specific events that may alter the validity of using RER scores as a true reflection of fuel utilization.
- Proteins can contribute to daily expenditure.
- Gas ratios at lungs DO NOT always mirror metabolism at cellular level.
- RER scores are skewed
Explain what RER scores mean and how they change with exercise intensity
Respiratory Exchange Ratio is the ratio of Fat-to-Carb burn during exercise.
Low intensity = more fat used as energy, lower RER score.
High intensity = more carbs used as energy, higher RER score.
Identify which variable of exercise programming most influences EPOC scores.
Primarily by Intensity. Secondly Duration.
HIIT training, heavy resistance training and long duration (energy-depleting) workouts create largest EPOCs.
Calculate absolute/relative VO2 scores and calories expended from oxygen.
Relative to Absolute = (ml/kg/min x kg)/1000 = L/min
Absolute to Relative = (L/min x 1000) / kg
Calories = (ml/kg/min x kg)/1000 = L/min
1 L/min = ~5kcal
Define EPOC
Excess Post-exercise Oxygen Consumption (Afterburn)
Need to know RER scores
1.0 RER = 100% Carbs
.83 RER = 50/50
.70 RER = 100% Fat
