Unit 2 - Exercise Intensity

Question 1

Relative Intensity - % HRR or % VO2R

Answer 1

Very Light - < 30%
Light - 30-39%
Moderate - 40-59%
Vigorous - 60-89%
Near Maximal to Maximal - ≥ 90%

Question 2

Relative Intensity - % HR (max)

Answer 2

Very Light - < 57%
Light - 57-63%
Moderate - 64-76%
Vigorous - 77-95%
Near Maximal to Maximal - ≥ 96%

Question 3

Relative Intensity - % V02 (max)

Answer 3

Very Light - < 37%
Light - 37-45%
Moderate - 46-63%
Vigorous - 64-90%
Near Maximal to Maximal - ≥ 91%

Question 4

Relative Intensity - RPE (6-20)

Answer 4

Very Light - RPE < 9
Light - RPE 9-11
Moderate - RPE 12-13
Vigorous - RPE 14-17
Near Maximal to Maximal - ≥ 18

Question 5

Absolute Intensity (METs)

Answer 5

Very Light - < 2
Light - 2-2.9
Moderate - 3-5.9
Vigorous - 6-8.7
Near Maximal to Maximal - ≥ 8.8

Question 6

HRR Method

Answer 6

= [(MHR/PHR - RHR)*(Intensity)]+RHR

Question 7

VO2 Reserve Method

Answer 7

= [(VO2max/VO2peak - V02rest)*(Intensity)]+VO2rest

VO2rest = 3.5 ml O2/kg/min

Question 8

HR Method

Answer 8

= MHR/PHR*Intensity

Question 9

VO2 Method

Answer 9

= VO2max/VO2peak*Intensity

Question 10

MET Method

Answer 10

= [VO2max/VO2peak/3.5 ml O2/kg/min]*Intensity

Question 11

METs to kcal/minute

Answer 11

kcal/min = [(METS * 3.5 mL/kg/min * BW in kg)/1000]*5

Example:
Jogging at 7 METs for 30 min on 3d/wk for 70 kg male

7 METS * 30 minutes/day * 3 day/week = 630 MET*min/wk

[(7 METS * 3.5 ml/kg/min * 70 kg)/1000] *5 = 8.575 kcal/min

Total kcal = 8.575 kcal/min * 30 min * 3 day/wk = 771.75 kcal/wk

Note:
1 L/min = 5 kcal/min