Review sheet Flashcards
define Vo2 max
the most valid measure of functional capacity of the cardiorespitory system
What is a continuous exercise test
with no rest inbetween work increments.
HR MAx
HR Reserve
%HRR
220-age
HRmax-HrRest
(HRR x intensity) +Hr Rest
Vo2 Rest
3.5
Vo2 Rest Vo2 Reserve
Vo2 MAx- Vo2 Rest
Walking
(.1 x speed) + (1.8 x s x g) + 3.5
Running
(.2 x speed) + (.9 x s x g) + 3.5
what is equation for net Vo2
%Vo2 R - 3.5
net caloric cost from given exercise
net Vo2
net caloric cost from given exercise
answer is in what unit
net Vo2 x kg /1000 x5kcal
kcal/min
i. How do you determine if a plateau has been reached? How would you determine what the new target VO2 is to overcome the plateau?
a. You can determine a VO2 plateau using methods such as the talk test while your client is working. You can determine the new target VO2 by determining the desired percentage of increase from the current VO2 and adding it to the current VO2.
b. New Training VO2
Current VO2 + (Current VO2 x % increase)
when inserting speed it has to be in meters/min
what is the conversion for meters/min?
1 mph = 26.8 meters per min
- What are the expected increased Vo2 outcomes for individuals in over 12- 15 weeks?
sedentary populations
general population
athletic population
up to 40 % over 12-15 weeks
5-20% increased VO2 over 12-15 weeks
up to 5% increased VO2
What are the limitations to using the heart rate method/ the MET method?
MET- are a standard guideline. this means that not everyones feeling of 3 METS is equal. Another method one can use is the talk test method to determine the clients ability to complete the work.
HRR- using the heart rate method assumes that everyone has the same heart rate at the same age. There is a standard error of 9-12 beats plus or minus what the equation presents,
- What is the general recommendation for aerobic exercise
F I T T VP
F: 3-5 times a week (5 mod and 3 vig or combination of both)
Intensity: 3- >= 6 METS
Time (Duration):
150-300 min/week
20-60 (mod-vig per session) (20 Vig)
Type:
continuous- steady exercise no breaks, steady heart rate, one load the entire time
interval: working hr vs recovering hr…manipulating workload, speed, to push client
Volume:
about 1000 kcal/ week
150 min/week moderate
5400-7900 steps/ day
Progression: depending on client
about 1.5% once the client is ready and hits a plateaus
- What is the general recommendation for aerobic exercise
F I T T VP
F: 3-5 times a week (5 mod and 3 vig or combination of both)
Intensity: 3- >= 6 METS
Time (Duration):
150-300 min/week
20-60 (mod-vig per session) (20 Vig)
Type:
continuous- steady exercise no breaks, steady heart rate, one load the entire time
interval: working hr vs recovering hr…manipulating workload, speed, to push client
Volume
What other methods of determining intensity are utilized?
Talk test, RPE, HR method, Vo2 method
What are the stages of Progression?
initial conditioning 1-6 weeks
improvement 4-6 months
maintenance
What are the Principles of training and can you define and apply them?
a. Specificity of Training: specific adaptations to imposed demands (train for what you want)
b. Overload: increasing demand as the body plateaus
c. Progression: increase of load/RM (use 2 for 2 rule)
d. Initial Value: categorizing clients based on initial assessment scores (beginner/advanced)
e. Inter-Individual Variability: every single person is different (very important in group training)
f. Diminishing Return: the
threshold where improvement levels off and cannot increase
g. Reversibility: use it or lose it
