Kines 100 Exercise Health and Nutrition Last Lecture Outline 1 Finish up of the heart 2 Blood Vessels 3 Blood 4 Muscle System Current Lecture 1 Assessment of Aerobic Fitness Why we assessment How to asses 2 Max vs Submax Data collected test procedures Measuring improvement What are we assessing Significance 3 Influence factors of VO2 max 4 Exercise prescription Assessment of Aerobic Fitness Why Establish a reference point Help design an exercise program determine effectiveness of exercise program Motivation Isn t just for performance purposes How Directly Indirectly Directly collection of expired air lab setting needed research and high performance testing primary uses requires a maximal effort performance Indirect relate oxygen consumption to work output field testing primarily useful for larger groups of individuals can be performed either as a max of sub max effort test Running max Lecture 8 biking max or submax walking max or submax step test max or submax Max Vs Submax Tests Data collection Max only need total work performed or the time to complete work calculate workrate Submax need work rate data and exercising heart rate Test procedures Max go as hard as possible in a certain amount of time or get work down the fastest Submax perform at an up temp pace should be hard and at a STEADY STATE even pace Measuring improvement Max improved work rate submax compare heart rate to work rate response Heart rate and work rate have a linear response What are we assessing Maximum oxygen consumption AKA VO2 max definition maximum rate at which body is capable of consuming oxygen Significance Single best predictor of aerobic fitness and aerobic work capacity Influencing factors of VO2 max Genetics Probably lead role in determining aerobic fitness capability Muscle fibers type is extremely important Type I Slow twitch aerobic Type IIA fast oxydative glycolytic FOG aerobic anaerobic Type IIB fast glycolytic anaerobic Gender Men have a greater capacity for oxygen College age men 45 52 ml kg min College age women 35 45 ml kg min Why Blood volume hemoglobin concentration heart size muscle mass Training influence typically about a 20 to 30 increase in VO2 max as one goes from moderate activity levels to a regular and vigorous training genetics impact this significantly Age Influence world records typically held by individuals in late teens to mid 30s Decline slow and more of a reflection of detraining than aging Exercise Prescription Considerations current fitness level desired outcome time availability enjoyment access to facilities expenses medical history Cardiovascular exercise needs Rhythmic activity Large muscle groups Extended period of time Using F I T concept Frequency period from previous lecture depends on goal and program phase Intensity Ranges from 40 85 max capacity 40 60 beginners 60 75 for maintenance or moderate improvement 60 85 for performance goals Measuring Intensity Heart rate measurement rating of perceived exertion talk test Heart rate measurement Target heart rate zone Heart rate reserve method HRR Karvonen Method How to calculate HHR Target zone Needed Max heart rate MHR ideally from a max performance most accurate Estimation of max heart rate from formula 220 age Resting heart rater RHR Target zone intensity at which you wish to exercise