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What is the R² value to predict correlation?
.8 or higher
What is 1 kg in lb?
2.2 lb
What is 1 inch in cm?
2.54 cm
How do you calculate work?
force x distance
How do you calculate work rate or power?
(force x distance)/time
What is relative data?
Numbers being compared against your weight so that they can be compared to tohers
What is absolute data?
Raw data without putting it at a level that can be compared to others
What is this?
Stadiometer
What are the parts of the scientific method?
Observation, hypothesis, experiment, data collection, and conclusion
How do you properly measure using a stadiometer?
Shoes off, face away from device, back touching the wall
Feet shoulders length apart
Hands on hips
How do you properly measure arm span?
Back touching wall
Extend arms out, parallel to floor
Tip of longest finger to tip of other longest finger
How do you calculate body mass index (BMI)?
weight/height(in m)²
What is basal metabolic rate BMR?
Lowest level of energy expenditure to sustain vital functions
How do you find total daily energy expenditure?
basal metabolic rate + physical activity + thermic effect of food
What is total daily energy expenditure TDEE?
The sum of all energy used in a day
What can you use to predict basal metabolic rate BMR?
Height, weight, age, sex, body surface area
What are the units for body surface area for BMR?
kcal/m²/hr
What is direct calorimetry?
Measuring heat production to find total kcals burned
What is VO2?
Volume of oxygen consumed
What is indirect calorimetry?
Estimating someone’s metabolic rate based off oxygen consumption
What is the caloric estimate at rest/MET?
5 kcal per 1 L of O2
How many Kcal do you burn per minute?
1
What is resting metabolic rate RMR?
Lowest metabolic rate with limited food and in a resting state
What is the metabolic equivalent?
Energy required for the average adult in the seated position
How many METs are needed for RMR?
1
How is a MET quantitatively defined?
3.5 mL per O2/kg of body weight
How many METs would be used during a light jog?
5
How many METs would be used while walking ?
3
What is the lean body mass for healthy men?
10-20%
What is the lean body mass for healthy women?
20-30%
How do you calculate body surface area BSA?
height (in m)²
How do you calculate RER?
VCO2/VO2
What is used to find the mean power of a vertical jump?
Body mass and vertical jump height
How do you solve displacement?
m/rep
What is used to solve for the work of bench?
Force, displacement, number of reps
How do you solve for body mass?
9.81 x weight in kg
What is the dominant energy system for vertical jump?
Creatine kinase/phosphagen
What is the dominant energy system for the first two reps of bench press?
Creatine kinase/phosphagen
What is the dominant energy system for a 50 yard sprint?
Creatine kinase/phosphagen
What is the dominant energy system for a 300 yard shuttle?
Glycolysis
What is the monark?
Manual ergometer, force is applied when weight is dropped, all information taken manually
What is the watt bike?
Automated ergometer, measures force from each pedal, all information taken automatically
How do you calculate absolute anaerobic power on ergometer?
(force x number of revolutions x distance of rotations)/time
Why does power output decline over the course of a wingate test?
Creatine phosphate produces ATP the fastest at the beginning but quickly depletes and then glycolysis becomes the dominant energy source
About how much energy from the wingate test is from anaerobic sources?
2/3
What is the essential equipment for the wingate test when using a monark (manual) ergometer?
Stopwatch and scale
Why might lactate levels peak a few minutes after the wingate test instead of immediately after?
Lactate has to diffuse into the blood from the muscle cell were it accumulates and then has to enter the blood stream
Peak power is intended to test which energy system?
Creatine kinase/phosphagen
Two untrained subjects one male and one female perform a wingate test, who is more likely to produced a higher peak power?
Male
What sex related factor would lead to a male subject scoring higher than a female subject on a wingate test?
Males tend to have a greater lean body mass
A wingate test was run with two subjects with the same absolute peak power but different body weights, which subject has a higher relative peak power?
Lighter subject
Why is accounting for body weight important when comparing peak power after a wingate?
It creates a ratio that allows you to compare two different compositions on an even scale
A subject returns two months after her first wingate test and has an unchanged peak power with a decline in power output from 58% to 48%, what could have caused this?
Regular long-sprint training
How much power (W) is being used during a typical step test?
100 W
How much power (W) is being used while walking up stairs?
400 W
Why is the step test using significantly less power than walking up stairs?
You lift your leg up two steps instead of one for the step test and there is no step down period
When measuring VO2 max what kind of effort is required?
Maximal
What is piece of equipment is required to run an actual VO2 max test?
Metabolic cart
What is an RPE chart?
It represents how much stress and pain/exhaustion the subject is experiencing
What is the procedure for the rockport walk test?
Walk 1 mile as fast as possible and record heart rate/time at the end of the walk
What is the basic protocol for the YMCA 3-minute step test?
Step up and down on tempo on the box and ask for RPE and take a full minute heart rate
What does RPE stand for?
Rating of perceived exertion
What are the factors for the YMCA 3-minute step test for power output?
Body weight, steps per minute, and height of box
During the cooper run test, how much of aerobic metabolism contributes to this performance compared to anaerobic energy systems?
A majority of it
Is sex accounted for in the cooper run test?
No
What is a key advantage to the rockport walk test compared to the cooper run test?
It can accommodate a wider range of participants
If a rockport walk test is stopped halfway through, name two factors you would have to be confident in to consider extrapolating for a reasonable prediction.
Heart rate at steady state and if they were at a steady pace
What equipment is essential for the rockport walk test?
Scale, stopwatch, and measured distance
Are HR irregularity and inaccurate palpitation potential sources of error in the YMCA step testing?
Yes
The YMCA step test uses sex, age, and recovery HR to predict VO2 max and has been validated through indirect valorimetry, what range do you think the correlation between these two VO2 max values needs to be?
.8-.9
What are two other terms for VO2 max, excluding max aerobic capacity?
Cardiorespiratory fitness and maximal aerobic power
What is tested during the george jog test?
Predicted VO2 max
What are the main parameters of the george jog test?
Jog 1 mile at a steady pace, finishing no faster than 8 minutes
Is sex accounted for in the george jog test?
Yes
Is sex accounted for in the McArdle test?
Yes
What are the general parameters for the McArdle test?
3 minute step up test with a different tempo for men and women
Does the forestry step test account for sex?
Yes
What are the general parameters for the forestry test?
Same tempo step up and down test but varying height for men and women, test is 5 minutes
How are the Forestry and McCardle step tests different?
Forestry changes height and McCardle changes tempo
What step test would be more inclusive and why?
Forestry because height is changed
What is the VO2 qualification to be a wilderness firefighter?
45 or higher
What is the key advantage of the george jog test over the cooper run test?
Performance is less dependent on effort
When using submaximal aerobic exercise tests to predict VO2 max, what are at least two assumptions we make regarding heart rate?
HR and power have a linear relationship and HR max is 220-age
Can you use a recumbent cycle ergometer that had level of difficulty settings of 1-10 for a VO2 max test?
No
What is my BMR?
1996 kcal/day
Why might measured RMR be lower than predicted BMR?
Predictions aren’t perfect
Why might a subject’s measured RMR be higher than their measured BMR?
It follows a large meal
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