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Cardiorespiratory Fitness: Estimation from Field and Submaximal Exercise Tests
Chapter 7
Reasonable and Expected Values for VO2
Category or Category or LevelLevel
mlml..kgkg-1-1minmin-1-1 mlml..minmin-1-1 METSMETS
MaleMale
(75 kg)(75 kg)
FemaleFemale
(60 kg)(60 kg)
MaleMale
(75 kg)(75 kg)
FemaleFemale
(60 kg)(60 kg)
MaleMale
(75 kg)(75 kg)
FemaleFemale
(60 kg)(60 kg)
RestRest 3.53.5 3.53.5 262262 210210 11 11
MaximalMaximal
20 yrs Old20 yrs Old
45-6045-60 35-5035-50 3375-45003375-4500 2100-30002100-3000 13-1713-17 10-1410-14
MaximalMaximal
60 yrs Old60 yrs Old
30-4030-40 25-3525-35 2250-30002250-3000 1500-21001500-2100 8-118-11 7-107-10
Elite Elite Endurance Endurance AthleteAthlete
8080 7070 60006000 42004200 2323 2020
Textbook, Fig. 7.7, P. 126Textbook, Fig. 7.7, P. 126
Terminology
• VO2R– VO2 reserve capacity
– VO2R = (VO2max – VO2 Resting)
• HRR– Heart Rate Reserve– HRR = (HRmax – HR rest)
Mode of Activity
• Use of large muscle groups– Legs or legs + arms
• When small muscles are used the HR response is exaggerated
• Different modes are equivalent if HR is raised to same level for same period of time or total calories are the same
Factors Determining Best Mode
• Enjoyable• Accessible• Orthopedic limitations• Body Mass• Motor Skill• Must do activities that are at least tolerable
Fitness and Health
Intensity Intensity MethodMethod
Lowest Lowest Intensity for Intensity for
HealthHealth
Lowest Lowest Intensity for Intensity for
FitnessFitness
Highest Highest Intensity for Intensity for
FitnessFitness
Optimal Optimal PerformancePerformance
% VO% VO22RR 40%40% 50%50% 85%85% 100%100%
METsMETs 3-63-6 66 15-1815-18 18+18+
HRRHRR 40%40% 50%50% 85%85% 100%100%
% HRmax% HRmax 50%50% 60%60% 90%90% 100%100%
RPERPE 7 or 17 or 1 9 or 29 or 2 14 or 414 or 4 20 or 1020 or 10
ACSM/AHA Current PA Recommendations
• Moderate intensity aerobic exercise (3-6 Mets) for minimum of 30 min, 5 days per week
• OR, vigorous intensity aerobic exercise (>6 Mets) for minimum of 20 min, 3 days per week.
• Any combination that accumulates 450-750 Met.min– 500-1000 kcals for 70 kg person– 7.2-14.2 kcal.kg-1
• Strength training
What Counts?
• Intermitten bouts of at least 10 minutes• Occupational tasks that meet the intensity
criteria
Expected Improvement in Fitness
• VO2max improves 10-30%
• Lactate threshold improves 10-20%
Maintenance
• Health Benefits– 450-750 Met.min per week forever–Consistency is the key
• Fitness Benefits– Maintaining intensity will maintain VO2max
– IF training is stopped• Loss of up to 50% after 1-3 months• Loss of 100% after 3-8 months
Metabolic Equations for Estimating Gross VO2 (ACSM 2000)
Exercise mode Gross VO2
(ml∙kg-1∙min-1)
Resting VO2
(ml∙kg-1∙min-1)
Comments
Walking VO2 = (Sa x 0.1) + (S x Gb x 1.8) + 3.5 1. For speeds of 50-100 m/min-1 (1.9-3.7 mph)2. 0.1 ml∙kg-1∙m-1 = O2 cost of walking horizontally
3. 1.8 ml∙kg-1∙m-1 = O2 cost of walking on incline (%
grade of treadmill)
Running VO2 = (Sa x 0.2) + (S x Gb x 0.9) +3.5 1. For speeds >134 m∙min-1 (>5.0 mph)2. If truly jogging (not walking), this equations can also be used for speeds of 80-134 m∙min-1 (3-5 mph)3. 0.2 ml∙kg-1∙m-1 = O2 cost of running horizontally
4. 0.9 ml∙kg-1∙m-1 = O2 cost of running on incline (%
grade of treadmill)
Leg ergometry VO2 = (Wc/Md x 10.8) + 3.5 +3.5 1. For work rates between 50 and 200 W (300-1200 kgm∙min-1)2. kgm∙min-1 = kg x m/rev x rev/min3. Monark and Bodyguard = 6 m/rev; Tunturi = 3 m/rev4. 10.8 ml∙kg-1∙W-1 = O2 cost of cycling against
external load (resistance)5. 3.5 ml∙kg-1∙min-1 = O2 cost of cycling with zero load
Arm ergometry VO2 = (Wc/Md x 18.0) + none +3.5 1. For work rates between 25 and 125 W (150-750 kgm∙min-1)2. kgm∙min-1 = kg x m/rev x rev/min3. 18.0 ml∙kg-1∙W-1 = O2 cost of cycling against
external load (resistance)4. None = due to small mass of arm musculature, no special term for unloaded (zero load) cycling is needed
Stepping VO2 = (Fe x 0.2) + (F x htf x 1.8 x 1.33) +3.5 1. Appropriate for stepping rates between 12 and 30 steps/min and step heights between 0.04 m (1.6 in.) and 0.40 m (15.7 in.)2. 0.2 ml∙kg-1∙m-1 = O2 cost of moving horizontally
3. 1.8 ml∙kg-1∙m-1 = O2 cost of stepping up (bench
height)4. 1.33 includes positive component of stepping up (1.0) + negative component of stepping down (0.33)[a] S= speed of treadmill in m∙min-1; 1 mph = 26.8 m∙min-1.
b G= grade (% incline) of treadmill in decimal form; e.g., 10% = 0.10.c W= power output in watts; 1 W = 6 kgm∙min-1.d M= body mass in kilograms; 1 kg = 2.2 lb.e F= frequency of stepping in steps per minute.f ht= bench height in meters; 1 in. = 0.0254 m.