Week 4 Flashcards
VO2 adaptations to training
Rest: NC
Submax:NC
Maximal: +
HR adaptations with training
Rest: -
Submax: -
Maximal: NC
SV adaptations with training
Rest: +
Submax: +
Maximal: +
Cardiac output adaptations to training
Rest: NC
Submax: NC
Maximal: +
Minute ventilation adaptations with training
Rest: NC
Submax: NC
Maximal: +
RER changes with training
Decrease at same workload due to increased fat reliance
Lactate changes with training
Exercising above lactate threshold raises threshold
- Average is 60%
What factors influence your VO2 max
- Mode of exercise: treadmill>bike>rowing
- Heredity: Heart size, lung capacity, RBC
- Age: after 25 decrease by 1%/year
- Sex: Males>females; no difference before puberty
- Physical training - increase by 6-20%
- Body composition: increase in muscle = increase in metabolic tissue
Achieving maximal aerobic power
no further increase in O2 consumption with increase workload
- Plateau
Assessment of aerobic power
- Precision: direct (O2 utilization)
- Prediction: Linear relationship HR/VO2/work
- Performance: Copper 12-min run (capacity for work based VO2 measure)
Selecting an Aerobic Fitness Test
What are the reasons for the test?
- Occupation
-Physical activity/sport
- Health
Who is the client being tested?
- Goals
- Activity preference
What equipment and personnel are available?
How accurate is the test for your client?
- Consider validity, reliability, norms, economy of test
Direct tests of aerobic fitness
- Measure max
- VO2max test using metabolic cart
Indirect tests of aerobic fitness
- Submaximal in nature
- Lab based: mCAFT, YMCA, Ebbeling
- Felid: Rockport 1 mile walk
What is the theory behind using submaximal aerobic tests
- For a given exercise bout, person with higher VO2max can perform the exercise with less effort (lower HR)
- Or more exercise completed at a given HR
Assumptions made with submaximal aerobic testing
- linear relationship exists between HR, VO2 and workload (not true above 85% or when switching from PNS and SNS)
- HRmax at a given age is uniform
- Mechanical efficiency of the activity is uniform
- Error is about +/0 10-20%
mCAFT
- Multi-stage step test
- 15-69 years
- 15-20
- Balance issues, knee issues, doesn’t like stairs, only 8 stages, differences only seen through stage changes
Treadmill walking test
- Single stage treadmill walking (5% grade)
- Sedentary adults, 20 - 59 years
- 15-20 minutes
- High fit people will have to run (not valid), small age range
One-mile walk
- Brisk walking over 1-mile flat measured distance
- Sedentary and/or older adults 20 - 69 years
- 25-35 minutes
- Watch for speed walking, not great for elite athletes, made for old/sedentary
Cycle Ergometer Test
- Multi-stage cycle test
- 15-69 years, have difficulty with balance or co-ordination and/or prefer cycling
- 20-30 min
- all encompassing as long as can ride bike, more complicated to run, more sensitive to changes, susceptible to errors in measurement
General procedure when running aerobic testing
- Explain test
- Familiarize client with the equipment
- monitor (and recognize abnormal responses) - HR, RPE (6 to 20), BP, signs of intolerance
- Flow Post-exercise recovery procedure
When to stop aerobic test/session
- Client asks to stop
- client reaches 85% of predicted HRmax
- Client cannot maintain cadence
- HR fails to increase as intensity increases
- Physical or verbal manifestations of extreme fatigue
- Onset of angina or angina like symptoms
- Signs of intolerance or distress
- Accident/emergency
- Completes all stages
Signs of intolerance
- Chest pain
- Facial pallor
- Labored breath
- begins to stagger
- complains of dizziness or nausea
- Extreme leg pain
What to do if client shows signs of intolerance
- Discontinue test
- Lie client down in supine position
- elevate legs on step
- if needed, initiate EAP
- monitor BP and HR
Def: Muscular strength
Peak force or torque developed during a maximal voluntary contraction
Things that affect muscle strength
- body size, muscle CSA
- Lever lengths
- muscle fiber type
- neural connections
- type of contraction
- force-length, speed
Maximal Power
rate at which mechanical work is performed
- max amount of force one can exert in the least amount of time
Muscle endurance
ability to exert sub-maximal force repeatedly, or sustain a static contraction without fatigue
What to consider when choosing strength tests
- Client’s goals
- specificity
- equipment
- upper & lower body strength measure and abdominal endurance
What should be done prior to complete strength testing
warm up and familiar with equipment
- teach form
1-RM
- Maximal amount that can be lifted in one complete repetition with proper technique (full range of motion)
- Can be used to rate heath status, establish exercise prescription workloads, and/or monitor a resistance training program
Limitations of 1-RM
- Injury (if not used to movement)
- Technique (increase weight, decrease form)
- Economy of test (effort to cost benefit)
How to conduct 1-RM testing
- warm up at 40-50% of estimated 1-RM for 5-10 reps (RPE 10 point handy for estimation)
- make corrections to form
- allow 5 minutes rest
- Attempt 1-RM (you pick weight)
- If successful, wait 3 to 5 minutes and repeat with higher weight
- If not done in 3-5 trials must wait 48 hours
Predicting 1-RM
- Muscular endurance is directly related to muscular strength
- 1-RM can be predicted using 6-10-RM test
Submaximal predicted 1-RM Single set
- Warm up at 40-60% of estimated 1-RM for 5-10 reps
- Allow 5 min rest
- 1 set 10 reps at 75-85% of estimated 1-RM
- 10 reps completed, then 3-5 rest
- increase weight and try again
- If not done in 3 sets, must wait 48 hrs
Sources of error in submax predictive 1-RM testing
CLIENT
- Motivation
- Proper form
- Full range of motion
- Timing
- Time of day
- Eating habits in past day
EQUIPMENT
- Free weights increase variability
- pully lock form
TECHNICIAN SKILL
- recognize proper form
- suggest corrections
- target correct muscles
ENVIRONMENT
Step 6 - Advise
- Discuss the assessment results with client
- Put results in perspective of health benefits
- Explain how changes in their physical activity can help them achieve better health and wellbeing
- Use results to help the client move towards making a commitment to making needed changes congruent with their goals discussed in step 1
