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Exercise Science for Health > Week Six > Flashcards

Week Six Flashcards

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1
Q

Why should you assess Cardiorespiratory Fitness?

A

-Cardiorespiratory fitness is a good indicator of health and functionality of the body

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2
Q

What considerations should be taken when choosing a maximal test?

A
  • Availability of trained personnel
  • Availability of specialised equipment
  • Clients have to reach volitional exhaustion
  • Are they capable of exercising at a maximal intensity??
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3
Q

Why choose sub-maximal and what considerations must be taken?

A

-Some individuals are incapable of being put through a maximal test
Consider:
o The elderly
o Unfit / overweight
o Those that are stratified as moderate to high risk
-Therefore, we carry out submaximal tests which are capable of predicting maximal aerobic capacity / VO2max

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4
Q

What are the advantages of sub-maximal compared to maximal tests?

A
  • Less complex equipment and easy to use
  • Less expensive
  • Generally, can be done in the field
  • Requires lower intensity
  • Less medical risk
  • Still does require close monitoring as you sometimes do submaximal tests on higher risk clients
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5
Q

What results can you get by sub-maximal tests?

A
  • VO2max can be estimated by using an exercise test on an ergometer whereby workloads of increasing intensity for a given duration are completed and data from the test is placed in estimating equations
  • The HR response to these workloads is what’s required for this to occur
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6
Q

What is the relationship between heart rate and work rate?

A

-A linear relationship exists between HR and WR from rest to VO2max therefore extrapolation to the maximum is possible

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7
Q

What is the linearity of heart rate vs work rate?

A 
o	Anxiety 
o	A high environmental temperature 
o	Dehydration 
o	A recent meal 
o	Ingestion of alcohol 
o	Fever 
o	Prolonged heavy exercise
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8
Q

What is basal heart rate?

A

HR while at rest in a neutrally temperate environment, whereby the digestive system is inactive

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9
Q

What is resting heart rate?

A

Awake but lying/sitting down and not having immediately exerted themselves

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10
Q

What is pre-exercise heart rate?

A

HR immediately prior to exercise - commonly affected by physiological/psychological anticipation of exercise
o Usually taken in the position that your about to exercise in

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11
Q

What is a steady state heart rate?

A

HR increases fairly rapidly with increasing intensity
o When work rate is constant the demand for oxygen is being met by its supply and thus creates a plateau in HR
o This plateau in heart rate is known as steady-state heart rate (HRSS)
o ± 5 bpm

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12
Q

How do you achieve a steady state heart rate?

A 
-In order to achieve HRSS it is vitally important to maintain intensity 
o	Speed (e.g. metronome) 
o	Resistance (e.g. kp on a monark)
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13
Q

What is maximum heart rate?

A

Highest HR value achieved in an all-out effort to the point of exhaustion
o Age predicted HRmax
= 220 – age
-Tanaka et al. 2001 =208 – 0.7 x age

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14
Q

When do you terminate a sub-maximal test based on heart rate?

A

-Calculation of max HR is important for submaximal tests

o Terminate at 85% HRmax

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15
Q

What is post test heart rate?

A

HR taken immediately post exercise test, within 10 seconds

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16
Q

What is recovery heart rate?

A

Refers to the decline in heart rate after exercise

17
Q

What assumptions need to be achieved in order for a submax test to provide accurate VO2 max from heart rate?

A

-If all the following assumptions are achieved, then the given submaximal test can provide an accurate VO2max from HR
o A steady state (HR) is achieved for each work rate
o HR and WR exists as a liner relationship
o The VO2max is indicated by the maximal workload
o There is a uniform maximal HR for a given age
o Mechanical efficiency is the same for everyone
o The subject is not on medications that alter HR

18
Q

How do you monitor a submax test and Is blood pressure measured?

A
  • Although HR measurements need to be accurate other measures such as RPE and blood pressure should also still be taken
  • Always good to take at the end of each stage to help with termination criteria
  • BP not required to calculate CRF but good to take
  • Could detect hypo or hyper values
19
Q

Describe the queens college step test

A

-3 minutes of stepping at a height of 41.25 cm
-In time with a metronome
o Females 88 bpm (22 steps per minute)
o Males 96 bpm (24 steps per minute)
-HR is measure immediately post (5-20 seconds) completion

20
Q

Describe the TMCA 3 minute step test

A

-3 minutes of stepping (30.5 cm)
-In time with a metronome set at 96 bpm
-HR taken after 1 min post test
o To determine how quickly HR declines
o The fitter one is the quicker HR will decline post exercise

21
Q

Describe the astrand rhyming test

A

-A single WR is chosen
-The client then cycles for a minimum duration of 6 min
-If the heart rate reaches steady state between the 5th and 6th minute the test can come to a completion
o In addition, if HR is between 125-170 bpm = more accurate results
o If HRSS is not reached, intensity is increased, and exercise is continued for 3 minutes
o If HRSS is reached between the 8th and 9th minute the test is completed
-HR is averaged between the last two minutes and used in the nomogram

22
Q

What are the directions for the YMCA test?

A
  1. Set the 1st work rate at 150kgm/min (0.5 at 50 rpm)
  2. If the HR in the third minute of the stage is:
    <80, set the 2nd stage at 750kgm/min (2.5kg at 50 rpm)
    80-90, set the 2nd stage at 600kgm/min (2.0kg at 50 rpm)
    90-100, set the 2nd stage at 450kgm/min (1.5kg at 50 rpm)
    >100, set the 2nd stage at 300kgm/min (1.0kg at 50 rpm)
  3. Set the 3rd and 4th (if required) according to the work rates in the columns below the 2nd loads.
    -Criteria to move to next workload One
    = HRSS
    o The difference between the last two minutes:
    o EG: 115-112 = 3 bpm
    -YES, steady state has been reached
    -Criteria to move to next workload Two
    = HRSS
    o The difference between the last two minutes:
    o EG: 111-119 = 8 bpm
    -NO steady state has not been reached
    o Go for another minute to reach steady state
    o Keep going until reached, ideally within 5 minutes
    o EG: 119-120 = 1 bpm
    -YES, steady state has been reached so can move to workload 2
23
Q

How do you determine revolutions per min and what do you do when it doesnt work?

A 
-On a Monark 
o	Look at the bell side of the bike for resistance (kp) 
o	Look at the screen for RPM 
-If RPM isn’t working 
o	Use a metronome 
o	50 rpm = 100 bpm / 100 downstrokes
24
Q

What is the post care take for a submax test?

A 
-Ensure post exercise care is performed 
o	Cool down 
-Final: 
o	HR 
o	BP 
o	General monitoring
25
Q

How do you work out VO2max in a submax test?

A
  • Max predicted workload = 1125 kmp.min-1
  • VO2max = 1.8 x 1125 / body mass (67 kg) + 7
  • VO2max = 37.2 ml.kg.min-1
  • Use normative table to ascertain qualitative descriptions
26
Q

Recall the three steps of feedback

A

Step 1. Explain the test
o What was completed and why relevant for that person
o May want to point out limitations but positively
Step 2. State the results
o Quantitative and qualitative
Step 3: Can the results be maintained or improved
o Can they be improved?
o Do they need to improve?
o How can they be improved?

27
Q

Describe discussion after a submax test

A

-Encourage discussion
-Make time for questions and ask for questions
-Engage empathetically
o Not all fitness tests give back excellent results

Exercise Science for Health (10 decks)

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