Kines 100: Exercise, Health and Nutrition Last Lecture Outline Lecture 8 1. Finish up of the heart2. Blood Vessels3. Blood4. Muscle SystemCurrent 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 max4. 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▪ 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