Lab Exam 2- Lab 6

Question 1

what is the ‘gold standard’ for determining cardiorespiratory fitness

Answer 1

VO2 max

Question 2

what is the most accurate method of determining VO2 max?

Answer 2

by measuring O2 consumption via indirect calorimetry during maximal graded exercise test on a treadmill or bicycle ergometer

Question 3

what type of exercise is recommended by American College of Sports Medicine and CDC

Answer 3

30 minutes or more of moderate-intensity physical activity on most (preferably all) days of the week

Question 4

how are exercise intensities expressed

Answer 4

VO2 max
target HR
METs

Question 5

more specific exercise recommendations require

Answer 5

knowing VO2 max or max HR

Question 6

what are the two kind of tests used to estimate VO2 max

Answer 6

exercise and non-exercise tests

Question 7

exercise tests

Answer 7

involve equations that predict O2 consumption at a given work rate

Question 8

what does a common estimate of maximal aerobic capacity involve

Answer 8

the measurement of exercise or post exercise HR responses to submaximal workload

Question 9

why does the measurement of exercise or post exercise HR responses to submaximal work load help estimate maximal aerobic capacity?

Answer 9

because there is a positive linear relationship between heart rate and power output over a wide range of exercise intensities

Question 10

what is important when measuring HR during exercise

Answer 10

that steady state HR is achieved

Question 11

when has an individual reached steady state heart rate

Answer 11

when their HR does not change more than 6 bpm for 2 consecutive min

Question 12

what is the purpose of a graph showing HR vs VO2

Answer 12

so that the trend on the graph represents the linear rate of HR increase per unit of VO2 increase

Question 13

how is VO2 calculated in this lab

Answer 13

using regression equations based on work rate on a treadmill or bike ergometer

Question 14

what is the linear range between HR and exercise intensity best determined at

Answer 14

between 120 bpm and 85% of max HR

Question 15

what is the benefit of graphing someones HR at submaximal exercise at HR >120bpm but less than 85% VO2 max?

Answer 15

a line connecting those points can be extrapolated to the subj’s age predicted max HR

Question 16

how is VO2 max estimated on a VO2 vs HR graph

Answer 16

with subj’s maximal HR

Question 17

each persons HR-VO2 line will be

Answer 17

linear but the slope of the line varies based on fitness

Question 18

a more trained individual : ?HR at a given VO2

Answer 18

will have a lower HR at a given VO2 and will achieve a higher O2 consumption before reaching their max HR

Question 19

Step Test Recovery HR

Answer 19

used to estimate CV fitness and VO2 max
involves the measurement of HR immediately after performing a 3 minute stepping exercise

based on recovery HR
4-step cadence

Question 20

the magnitude with which a subjects HR increases after 3 min of a stepping test is inversely correlated to

Answer 20

VO2 max

Question 21

subjects with a greater aerobic capacity will have a ___ HR following a 3 min step test as compared to their gender matched counterpart

Answer 21

lower

Question 22

non-exercise regression equations

Answer 22

developed for predicting an individuals VO2max based on predictor variables such as age, gender, body comp, and self reported physical activity levels

Question 23

predictive VO2 max regression equations are derived from actually measuring

Answer 23

VO2 max in large numbers of subjects and the information from these subjects are used to develop an equation based on multiple regression model

Question 24

standard error of the estimate (SEE)

Answer 24

the error in estimations
describes how far off, on average, the predicted value is from the actual value

Question 25

if the SEE of a certain VO2 max prediction is 5 mL/kg/min and predicted VO2 max is 40 mL/kg/min, what is the likelihood of the VO2 max

Answer 25

between 35 and 45 mL/kg/min 40 +/- 5

Question 26

the most useful prediction equations have a _____ SEE

Answer 26

smaller

Question 27

three assumptions that contribute to the SEE

Answer 27

1) linearity of the HR-VO2 relationship 2) Similar max HR's based on age 3) constant exercise economy

Question 28

what effects the slope of the HR-VO2 relationship

Answer 28

emotion, hydration, O2 drift, temp, diet, etc

Question 29

what is the standard deviation for the average max HR of individuals of the same age

Answer 29

+/- 10 bpm

Question 30

what does predicted VO2 max depend on

Answer 30

the O2 cost of certain work rates

Question 31

what are other factors that effect exercise economy

Answer 31

cadence and test modality

Question 32

VO2 max predictions based on submaximal HR have an SEE of

Answer 32

+/- 5 mL/kg/min

Question 33

improvements in cardiorespiratory fitness are dependent on

Answer 33

proper frequency, duration, and intensity of exercise

Question 34

what is the prescription for developing and maintaining cardiorespiratory fitness according to American College of Sports Medicine

Answer 34

exercise 3-5 days per week for 20-60 min at 50-85% VO2 reserve

Question 35

VO2 reserve

Answer 35

describes the actual physiological range of O2 consumption for an individual

Question 36

how to calculate VO2 reserve

Answer 36

taking the difference between resting VO2 and VO2 max VO2max-VO2rest

Question 37

Heart rate reserve (HRR)

Answer 37

same concept as VO2R HRmax-HRrest

Question 38

when exercise intensities are set based on VO2R, the percent values are approximately equal to

Answer 38

%HRR

Question 39

what are the two methods used to account for variability in fitness

Answer 39

VO2R and HRR

Question 40

what is commonly thought of of the more accurate method for prescribing intensities and why

Answer 40

because someone's 50% HRmax may not mean VO2max is 50% and because HRR and VO2R are coupled over an entire range of exercises, many think that HRR is more accurate

Question 41

how are target VO2R and HRR determined

Answer 41

by multiplying desired exercise intensity by the reserve, and adding the resting value targetVO2R= exercise intensity x VO2R (or HRR) + VO2 rest

Question 42

MET

Answer 42

another way of expressing exercise intensity by using metabolic equivalents a unit used to reflect one's normalized RMR (i.e. resting O2 consumption)

Question 43

1 MET =

Answer 43

3.5 mL/kg/min

Question 44

when using METs, exercise intensity is expressed in

Answer 44

multiples of the estimated RMR

Question 45

why are METS a good way of expressing exercise intensity

Answer 45

because the MET system is relatively simple and theoretically easier to understand and remember in comparison to HR or VO2 values

Question 46

describe the test done in lab 6

Answer 46

HR extrapolation: 3 groups submaximal HR extrapolation on treadmill or ergometer (greater than 120 bpm but less than 85% max predicted HR) * must be steady state HR exercise at work rate = 120 bpm then exercise at work rate <85% max predicted HR Step test recovery HR: 22 step ups/min for females 24 step ups/min for males 3 minutes total, rest for 5 seconds, measure HR 15 seconds afterwards multiply 15 sec HR by 4 to calculate recovery HR

Question 47

what is essential to maintain physical fitness and health in adults

Answer 47

a program of regular exercise that includes cardiorespiratory resistance, flexibility, and neuromotor exercise training beyond activities of daily living

Question 48

what other than physical activity may reduce incidence of CHD

Answer 48

educating adults on signs and symptoms of CHD and gradual progression of exercise

Question 49

ACSM recommends

Answer 49

large muscle mass groups 3-5 days/week 20-60 min moderate and or vigorous exercise

Question 50

why estimate VO2 max?

Answer 50

1) prescription (intensity and supervision) 2) direct measurement of VO2 max not always possible

Question 51

two ways to predict VO2max

Answer 51

1) Non exercise equations 2) sub-max HR

Question 52

non-exercise equations

Answer 52

regression equations based on age, sex, BMI, PA-R, PFA

Question 53

PA-R

Answer 53

physical activity rating

Question 54

PFA

Answer 54

perceived functional ability

Question 55

submax HR

Answer 55

regression equations 1) extrapolation using age-predicted max HR 2) Step Test

Question 56

1 SEE describes

Answer 56

68% of estimates