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

3. 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
13-17
10-14
60 yrs Old
30-40
25-35
8-11
7-10
Elite Endurance Athlete 80 70
6000
4200 23 20

5. Textbook, Fig. 7.7, P. 126

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

7. 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

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

9. Fitness and Health

10. % 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

11. 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 Met.min
kcals for 70 kg person
kcal.kg-1
Strength training

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

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

14. Maintenance Consistency is the key Health Benefits Fitness Benefits
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

15. 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 m/min-1 ( mph)
ml∙kg-1∙m-1 = O2 cost of walking horizontally
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 m∙min-1 (3-5 mph)
ml∙kg-1∙m-1 = O2 cost of running horizontally
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 ( 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
ml∙kg-1∙W-1 = O2 cost of cycling against external load (resistance)
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 ( kgm∙min-1)
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.)
ml∙kg-1∙m-1 = O2 cost of moving horizontally
ml∙kg-1∙m-1 = O2 cost of stepping up (bench height)
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. = m.