KIN 322 test 2
Running: VO2 (ml/kg/min)
3.5 + 0.2(speed) + 0.9(speed)(fractional grade)
mod intensity METS
3.5 - 9_____ METs
1 MET
3.5 ml /kg/min
vig METS
6 - 8.7_____ METs
Leg cycling: VO2 (ml/kg/min)
7.0 + 10.8(Watts)/(body mass)
Walking: VO2 (ml/kg/min) gross
= 3.5 + 0.1(speed) + 1.8(speed)(fractional grade) if asked for net--> then don't add 3.5
recommended aerobic intensity in terms of a. %VO2max or VO2max reserve?
i. 40 - 85 % = 40-85% HRR ii. good linear relationship btw HR and VO2 ... as intensity goes up → VO2 and HR also go up iii. use HR as indirect indicator of Exercise intensity
recommended aerobic intensity - HR
i. 55-90% ii. = 12-16 on RPE iii. most ppl exercise of 77-90%
recommended aerobic intensity - HRReserve
i. most ppl exercise at 60-80% ii. 40% VO2max R = 55% HRmax
11. A 100 lb person and a 200 lb person are cycling at the same power output (watts). How does their absolute VO2 compare? Why? How does their relative VO2 compare? Why?
o Absolute V02 → the same bc you took weight out of equation o Relative V02 → smaller person will have higher relative Vo2 on bike REVERSE BC WEIGHT INDEPENDENT
9. What is absolute VO2? Relative VO2?
o Absolute: liters /min o Relative: relative to your body weight → ml of oxy used/ kg of body weight per min
Untrained
relatively same VO2 as trained ppl at same pwr output ... more trained should have larger VO2 though untrained will not go as long or reach a higher intensity HR--> parallel lines but un trained will have higher HR at same intensity ... REACH SAME MAX HR but at lower power output
1 Watt
~6 kg-m/min JJ :)
2. What are some maximal aerobic tests?
• 2 diff settings o Lab tests • o Field tests • Maximal = Timed run (shortest distance is about a mile bc need AEROBIC) • Submaximal = walking
1. How much moderate intensity exercise is recommended? How much vigorous?
• 2 hours and 30 minutes of moderate intensity - WHY: see significant benefits but more than 2.5 hours will see more benefits o • 75 minutes of vigorous activity every week • Greater health benefits is 5 hours mod and 2.5 of vig / week
8. How is it (Vo2) measured?
• Amount of oxygen used = amount of oxy in - oxy out • Volume of oxygen per time → how figure that out ?? o Measure how much air they breathe (bring in) and then know room air is 29.9% oxy o Vo2 in = VI (volume of air inspire) x fraction of VE (volume expired) Ventilation - Inspired/expired • Expired oxygen and carbon dioxide • VO2 = (VI x FI O2) - (VE x FEO2) = (50L x 0.2093) - (50 Lx 0.17) = 10.5 - 8.5 = 2.0 L
37. Mary and Betty are both 30 years of age. They are the same height, weight, and body composition. At the same submaximal power output on the bike Mary's HR is 160 bpm and Betty's is 140 bpm. Who will have the higher VO2max? Why?
• Betty will have higher VO2 max → BC same amount of exertion and betty's HR is 20 bpm slower ... lower HR is at lower percentage of VO2 max at given power output.
2.5 to 5 hours of moderate activity
1000-2000 calories
Trained individual
VO2 will be same as untrained at same pwr output ...but trained will get to a higher VO2 and power output HR will be a little lower for trained ppl at same pwr output ... there maximal HR will be the same though just be at higher intensity at same HR max then untrianed
(% Heart Rate Reserve) Karvonen equation.
%(HRmax - HRrest) + HRrest
MET minutes
F x I x T or 5 METS for 5 min = 25 MET min
P= F x R
If flow doubles the pressure will double If radius of vessel doubles then pressure will dec by 16 fold
disadv of using treadmil/ bike
On bike would get local muscular fatigue ... legs would get tired first before cardiovascular system are at max
24. What are the 2 most common treadmill protocols? What are the strengths and weaknesses of both?
a. Bruce protocol (most commonly used test) i. Uses 3 minute stages ii. Start out walking and inc grade and mph iii. 3 minute stages and walking and then start to run iv. Weakness 1. Fairly large increments 2. One stage to the next the increase of Vo2 is fairly big step form one stage to the next 3. Fairly big steps in btw stages Balke protocol o 1 min stages o Percentage increase every minute ... and set speed just changed the grade o best for older ppl and less fit ppl ... bc smaller increments up Both protocol measures Vo2 max from the protocol
problem with using words like mod and vig
a. Define moderate and vigorous b. Mod = 3-5.9 Mets / fairly light to somewhat hard 12-13 RPE/ 46-63 VO2 c. Vig = 6-8.7 Mets / somewhat hard to very hard 14-17 RPE / 60 -90 VO2
15. As the technician, what is your primary responsibility during the exercise test? What are things that you will do to ensure this?
a. Ensure the safety of client i. Before test will help like medical history etc. • Stop test if systolic goes to 260 and diastolic goes to 115 • Monitor heart rate and watch for things like tachycardia • Talk to them during test • When are healthy ppl most vulnerable?? o Near the end bc they are maxing out o Right after they finish - bc they could pass out
23. What are variables that you should measure throughout a max test? When should you measure them?
a. HR b. BP- every three minutes c. RPE at the end of every stage
18. You're testing someone and they want to stop, but you don't think they've maxed out yet. What should be you do?
a. Stop! i. Go to cool down ii. BUT... have a little time to negotiate with them ... why do they really want to stop ??
20. How can we estimate VO2max from a maximal cycle ergometer test?
a. Use their peak power output
39. In the Rockport Walk study by Klein,
a. based on the treadmill VO2max test, why were some subjects eliminated from the study? Why did the researchers do this? ((even though don't walk same speed but when tending to walk slower their HR was also lower so not critical ... so end up still with same estimated VO2 max)) b. The subjects had to do the 1 mile walk at least two times to eliminate any learning effect. While this is best from a scientific standpoint, why may it not be the best from a practical, applied standpoint? c. What did the researchers find when they analyzed data just using the initial walk test?
1. What 2 factors determine blood pressure?
flow and resistence
30. What is a "steady-state" heart rate?
o After a few minutes of submaximal exercise the person reaches when heart rate and oxygen remain constant // levels off bc same workout and intensity o When heart rate doesn't change → important in submaximal test o Usually by 3 minutes u get steady state heart rate → so 3 min stages o If get heart rate wrong then will effect slope... so need correct steady state HR.. and if don't have then HR will be low and u will overestimate their fitness level
27. Why is a submaximal test not as accurate as a maximal test? What are the sources of error?
o Bc of the maximal heart rate assumption is based off your age o If MAX HR is actually higher than estimated → then underestimated their maximal power output o Bc we assume rate of change is constant ... and may not continue all the way to maximal ... linear relationship may not continue all the may to maximal
19. How can we estimate VO2max from a maximal treadmill test?
o Combination of work rate o HR→ won't tell u about Vo2 max o Work rate is what will tell you o GET IT FROM SPEED AND GRADE FROM TREADMILL 2 ways to get this make own protocol and estimate it from equation based on speed and grade or use one protocol/ equation that is already existing → will be best bc can compare too
10. A 100 lb person and a 200 lb person are walking on the treadmill at the same speed and grade. How does their absolute VO2 compare? Why? How does their relative VO2 compare? Why?
o Doing same amount of work → BUT 100 lbs and 200lbs... so not doing same amount of work o 200 lbs person doing twice the amount of work → his absolute Vo2 will be double of 100 bc takes twice as much energy to move 200 pounds then 100 pounds. o 200 pound person will have a higher absolute Vo2 Relative Vo2 will be near same ... 200 lb person using more oxygen but relative to body weight they are both using the same WALKING AND RUNNING ARE WIEGHT DEPENDENT
12. What is the difference between gross and net VO2? When we measure VO2 are we measuring gross or net? When might we want to use net VO2?
o GROSS: total amount that u used o NET: subtract out the resting component o Look at what the diff btw now and at rest o Calculate calories → tells u how many extra calories u burned What resting oxy uptake equal to?? 1 met (metabolic equivalent) → 3.5 Vo2 ml/kg/min
32. Why can a one mile, 1.5 mile, 12 minute run, etc. be used to estimate VO2max?
o Higher the Vo2 max the less time it will take to run a mile and a half. o Bc higher Vo2 max u are producing more energy and therefore running faster
How get Max oxygen uptake out of a submaximal test???
o Higher the power output the higher the VO2 o So once how maximal power output → put into equation and get V02 o Do test and end up with VO2 max value o PROBS: o Assume everyone has same VO2 o And assume the linear relationship of submaximal continues all the way to maximal o And assume same maximal estimated HR
28. Why might you conduct a submaximal test instead of a max test?
o Less strenuous on the subject ... not push them to failure o Faster o Can do a submax test with more people ... can't do max test with higher risk individuals
6. When conducting a maximal test, what is the primary variable we are measuring or estimating?
o Oxygen consumption - aerobic fitness o Max oxygen uptake and consumption and VO2 max
7. What is oxygen uptake? What is maximal oxygen uptake?
o Oxygen uptake → amount used of oxygen that u use when you work out → to produce energy (use less than take in) o Maximal oxygen uptake → not always exercising at maximal level ... all oxygen uptake... this is just the greatest amount of oxygen you are using at your maximal most intense exercise.
ADV of using treadmill /bike
o Treadmill gives higher values than the bike o Higher Vo2 max o Bike for elderly ppl or physical limitations
29. When should a submax test be stopped?
o When they reach 85% of HR max is when ur supposed to stop test ... bc u are working with older and higher risk individuals
mph --> meters/min
times 26.8
5. As aerobic exercise intensity increases what happens to flow during diastole? Why? What happens to resistance during diastole? Why? What happens to diastolic blood pressure?
• Diastolic pressure is going to stay about the same because resistance (during exercise) is gonna decrease .... So flow will increase the same amount ... So equilibrium between change in flow and resistance is the same • During exercise generally not change in diastolic (but increase in systolic bc flow increase more that resistance decreases )
1. What are the different purposes for graded exercise testing?
• Find max VO2 • Objectively measure their fitness level • Physicians→ stress test (diagnostic) and fitness performance o Stress test → if person has indications of having heart disease or diagnostically to see what is limiting someone
6. During weight training what happens to flow during systole? Why? What happens to resistance during systole? Why? What happens to systolic blood pressure?
• Flow o Increases o Flow increases higher in aerobic training than weight training • Resistance o Increases bc occlusion ... as shorten muscles in contraction phase they occlude the veins ... so increased resistance tremendously. Can go as high as 600!!!
4. As aerobic exercise intensity increases what happens to flow during systole? Why? What happens to resistance during systole? Why? What happens to systolic blood pressure?
• Flow increases during systole • Resistance decreases during systole ... so pressure might double (resistance dec bc blood vessels still open)
8. As individuals age what happens to flow at rest during systole? Why? What happens to resistance during systole? Why? What happens to systolic blood pressure?
• Increases ... bc there is more resistance in the body as you age .... And flow doesn't really change • Arteries as we get older they get less elastic → so more resistance
41. Bill, who doesn't exercise loses 20 lbs of fat through dieting. How will this affect his absolute VO2max? How will it affect his relative VO2max?
• It would be the same ... but if lost muscle than his V02 would go down ... bc muscles use oxygen not fat • EX: pickup trunks with brick in back end ... if not bricks in back end then trunk goes better but it has same engine power. .. so fat doesn't use oxygen or produce energy.
34. Why is HR not used in a one mile run to estimate VO2max, but it is used in a one mile walk?
• Mile is a max test - supposed to run as fast as can... so don't need HR bc assumption is you maxed out • But important in one mile walk BC → it's a submax test so you need HR to find V02 max
5. How would you rank the accuracy of aerobic tests from most accurate to least accurate?
• Most accurate is a maximal test where test VO2... probs on treadmill o Bruce protocol - maximal oxygen consumption test where used treadmill and VO2 mask - better because incorporates incline ... doesn't have to be Bruce • Lab max test where estimate VO2 • Lab sub maximal test estimated V02/ field sub maximal tests
what factors effect resistance in body
• Plaque buildup in vessel would increase resistance by decreasing diameter of vessel. o Radius of diameter of vessel o If double radius ... the resistance would decrease by 16 times ... radius effects resistance to the 4th power o Radius of vessel effects pressure • Also length of vessel ... longer the vessel the greater the resistance • Thicker the blood the greater the resistance (viscosity) • Number of blood vessels u have open o If all blood vessels were open right now I would pass out ... BC out pressure would be too low and resistance would be way too low... when we exercise we are opening up more blood vessels so resistance doesn't go up as much bc blood vessels are increasing the radius but also increasing the amount of vascular space and number of blood vessels open so out pressure doesn't have to go to high
17. How do you know if someone has maxed out?
• Problem with using estimated HR→ bc its an estimation • When there HR flattens out ... they would be near Max • Measure their lactic concentration • Vo2 plateaus • Their level of perceived exertion is in 19 or 20 range... a little more subjective, but if not doing any measurements that's perceived exertion • RER greater than 1.1 o Respiratory exchange ration = C02 produced / Oxygen used o 1.1 means someone is maxed out bc they are producing a lot more co2 than producing oxygen o they are relaying more on anaerobic • plateau in mass oxygen consumption o Starting to produce energy anaerobically and no longer utilizing oxygen o so cant go faster at the same oxygen level
14. What makes for a good aerobic exercise test protocol?
• Stages have to be long enough for them to get to steady state to measure/predict Vo2 • Warm up and a cool down • Match test to client - test 80 year old would not be the same for 20 year old • Protocol in range of 8-17 minutes
what are measures of blood flow
• Stroke volume • Cardiac output • As cardiac output increase ... systolic blood pressure increase ... all DIRECT RELATIONSHIP
post exercise BP is lower than it was prior to exercise .... WHY??
• Think about flow and resistance • FLOW o Would be around same ... or maybe a little increase after exercise o So decrease in pressure would have to be due to DEC RESITENCE .... So blood vessels stay expanded
36. In a one mile walk test, what would be the three primary variables that would be used to estimate VO2max? Why these two variables?
• Time • HR • Age o 30 and 50 y.o walk mile at same time and same HR ... do both have same Vo2 max??? the younger person will have higher V02 max BC they were working out at lower percentage of their vo2 max during test
Assumptions
• linear relationship btw pwr output and vo2/HR all the way up to maximum.... When we estimate • same vo2 at given work load • at same max heart rate based on age