Ex Rx aerobic testing

cardiorespiratory fitness

• associated with reduced risk of chronic diseases and death

How do we assess oxygen up take

• direct: measure gas exchange with metabolic cart

• indirect: estimate from HR or performance bases measures (run at 6 mph for 3 minutes get SSHR which = 10 MET)

How far do each tests go

Maximal: violation exhaustion

submaximal: stops at protocol defied endpoint

Direct measured assessment (VO2max)

• mask, metabolic cart measure oxygen uptake and carbon dioxide output, usually during GXT.

• uses: RER >1, HRmax %, O2 uptake

Indirect estimated assessments

• heart rate at a workload, distance, or completion time enters a prediction question which adds error when applied to different person or population

• based on RPE, HR or performance rating measure (no actual max effort given)

direct maximal tests

• GXT with metabolic cart

• reference standard

Direct sub maximal tests

• submaximal oxygen uptake

• rarely used alone for Vo2max

indirect maximal tests

• Cooper 12 minute run

• 1.5 mile run

• 20-meter shuttle run

Indirect submaximal tests

• YMCA cycle (multistage)

• Astrand rhyming cycle test (single stage)

• ebbeling treadmill test (single stage)

• step tests and rockport walk

Single stage tests

• one fixed test workload long enough for SSHR

• one response with a test specific equation or nomogram

• ex: astrand rhyming cycle and ebbeling treadmill

• usually shorter, more reliance on population assumptions

Multistage tests

• increasing workloads across several stages

• several HR points form a line for extrapolation

• ex: YMCA cycle and maximal GXT

• More time, indivudal HR workload relationship

Sources of error for tests

• prediction equation: development of population may not match client

• heart rate and extrapolation: HRmax estimates not reliable, HR and VO2 not linear at higher intensities

• pacing and motivation: maximal field needs effort

• test conditions: standardize time of day, caffeine, food, evnorment

• selection equation

Single stage tests

• given cycle workload costs the same VO2 for every one

• HR rises linearly with VO2

• same workload, higher HR = lover vo2max

• same workload, lower HR = higher vo2 max

SEE

• miss between persons predicted and measure Vo2max

• smaller value means better prediction

• reflects assumptions failing in different directions

Single stage assumptions

1. SSHR was met

2. age predicts HRmax is close to true HRmax

3. movement economy is average

4. nothing but workload is raising HR

RPE

• subjects own rating of how hard the exercise they re doing feels

• rises with blood lactate, HR, ventilation, and VO2

• define breathing, how hard whole body muscles are working, and breathing

What can affect RPE

• heat, humidity, altitude

• hydration and nutriton

• sleep

• mood and motivation

• prior exercise

• fitness and age

Aerobic does response

• the biggest drop in risk of death comes from moving out of the lowest fitness group

• risk keeps falling as fitness rises

• risk is lowered until 9 METS for women and 10 METS for men

FITT-VP: Health

• 40-59% HRR

• 5-7 days/ week

• 150 mins or more per week

FITT-VP: Fitness

• 60-80% HRR

• 3-5 days/week

• 20-60 mins per session

FITT-VP: Performance

• above 80% HHR

• >7 times per week

• over 60 minutes per session

Intensity ranges for RPE

• light: 9-11

• mod: 12-13

• vig. low: 14- 15

• vig. high: 16-17

• Max: over 18

intensity ranges for %HRmax

Light: 57-63

Mod: 64-76

vig low: 77-85

vig high: 86-95

max: >96

Intensity ranges for %HRR or %VO2R

Light: 30-39

Mod: 40-59

Vig. low: 60-75

Vig. high: 76-89

Max: >90

Zone training

zone one: below the first lactate threshold

zone two: between 2 and 4 mm lactate

zone three: above 4 mm lactate

general guidelines for CRF programs

• use test results

• encourage regular participation

• provide variety

• program for progression

• warm up and cool down

• retest periodically