Cardiorespiratory Fitness: Estimation from Field and Submaximal Exercise Tests Chapter 7

Reasonable and Expected Values for VO2 Category or Level ml.kg-1min-1 ml.min-1 METS Male (75 kg) Female (60 kg) Rest 3.5 262 210 1 Maximal 20 yrs Old 45-60 35-50 3375-4500 2100-3000 13-17 10-14 60 yrs Old 30-40 25-35 2250-3000 1500-2100 8-11 7-10 Elite Endurance Athlete 80 70 6000 4200 23 20

Textbook, Fig. 7.7, P. 126

Terminology VO2R HRR VO2 reserve capacity VO2R = (VO2max – VO2 Resting) HRR Heart Rate Reserve HRR = (HRmax – HR rest)

Mode of Activity Use of large muscle groups Legs or legs + arms When small muscles are used the HR response is exaggerated Different modes are equivalent if HR is raised to same level for same period of time or total calories are the same

Factors Determining Best Mode Enjoyable Accessible Orthopedic limitations Body Mass Motor Skill Must do activities that are at least tolerable

Fitness and Health

% VO2R 40% 50% 85% 100% METs 3-6 6 15-18 18+ HRR % HRmax 60% 90% RPE Intensity Method Lowest Intensity for Health Lowest Intensity for Fitness Highest Intensity for Fitness Optimal Performance % VO2R 40% 50% 85% 100% METs 3-6 6 15-18 18+ HRR % HRmax 60% 90% RPE 7 or 1 9 or 2 14 or 4 20 or 10

ACSM/AHA Current PA Recommendations Moderate intensity aerobic exercise (3-6 Mets) for minimum of 30 min, 5 days per week OR, vigorous intensity aerobic exercise (>6 Mets) for minimum of 20 min, 3 days per week. Any combination that accumulates 450-750 Met.min 500-1000 kcals for 70 kg person 7.2-14.2 kcal.kg-1 Strength training

What Counts? Intermitten bouts of at least 10 minutes Occupational tasks that meet the intensity criteria

Expected Improvement in Fitness VO2max improves 10-30% Lactate threshold improves 10-20%

Maintenance Consistency is the key Health Benefits Fitness Benefits 450-750 Met.min per week forever Consistency is the key Fitness Benefits Maintaining intensity will maintain VO2max IF training is stopped Loss of up to 50% after 1-3 months Loss of 100% after 3-8 months

Metabolic Equations for Estimating Gross VO2 (ACSM 2000) Exercise mode Gross VO2 (ml∙kg-1∙min-1) Resting VO2 Comments Walking VO2 = (Sa x 0.1) + (S x Gb x 1.8) + 3.5 1. For speeds of 50-100 m/min-1 (1.9-3.7 mph) 2. 0.1 ml∙kg-1∙m-1 = O2 cost of walking horizontally 3. 1.8 ml∙kg-1∙m-1 = O2 cost of walking on incline (% grade of treadmill) Running VO2 = (Sa x 0.2) + (S x Gb x 0.9) +3.5 1. For speeds >134 m∙min-1 (>5.0 mph) 2. If truly jogging (not walking), this equations can also be used for speeds of 80-134 m∙min-1 (3-5 mph) 3. 0.2 ml∙kg-1∙m-1 = O2 cost of running horizontally 4. 0.9 ml∙kg-1∙m-1 = O2 cost of running on incline (% grade of treadmill) Leg ergometry VO2 = (Wc/Md x 10.8) + 3.5 1. For work rates between 50 and 200 W (300-1200 kgm∙min-1) 2. kgm∙min-1 = kg x m/rev x rev/min 3. Monark and Bodyguard = 6 m/rev; Tunturi = 3 m/rev 4. 10.8 ml∙kg-1∙W-1 = O2 cost of cycling against external load (resistance) 5. 3.5 ml∙kg-1∙min-1 = O2 cost of cycling with zero load Arm ergometry VO2 = (Wc/Md x 18.0) + none 1. For work rates between 25 and 125 W (150-750 kgm∙min-1) 3. 18.0 ml∙kg-1∙W-1 = O2 cost of cycling against external load (resistance) 4. None = due to small mass of arm musculature, no special term for unloaded (zero load) cycling is needed Stepping VO2 = (Fe x 0.2) + (F x htf x 1.8 x 1.33) 1. Appropriate for stepping rates between 12 and 30 steps/min and step heights between 0.04 m (1.6 in.) and 0.40 m (15.7 in.) 2. 0.2 ml∙kg-1∙m-1 = O2 cost of moving horizontally 3. 1.8 ml∙kg-1∙m-1 = O2 cost of stepping up (bench height) 4. 1.33 includes positive component of stepping up (1.0) + negative component of stepping down (0.33) [a] S= speed of treadmill in m∙min-1; 1 mph = 26.8 m∙min-1. b G= grade (% incline) of treadmill in decimal form; e.g., 10% = 0.10. c W= power output in watts; 1 W = 6 kgm∙min-1. d M= body mass in kilograms; 1 kg = 2.2 lb. e F= frequency of stepping in steps per minute. f ht= bench height in meters; 1 in. = 0.0254 m.