KIN 405 Lecture 6

Use these to prescribe a wr use max heart rate to

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Unformatted text preview: how do you determine a work rate? Assume no hills. (only have horizontal component, no vertical component) VO2 = 1 MET + (speed (m/min) x 0.2) 30.4 mL/kg/min = 3.5 METS + ((speed) x 0.2) solve for speed =134 m/min 134m/min / 26.8 = 5.0mph convert to min per km pace: =0.134km/1min = 7.46min/km convert to min per mile pace: =60min/(5.0miles/60min) =12 min/mile pace Ra:ngs*of*Perceived*Exer:on* •  Especially helpful if all you have RPE from the GXT •  Valid and reliable for continuous aerobic exercise •  RPE between 12 - 16 on original scale approximately 40 - 84% HRR. •  Client needs practice to learn associated RPE. •  Talk Test?? just for reference Classifica:on*of*Exercise*Intensity** Classification of intensity Intensity % HRmax Intensity %VO2max or %VO2R or %HRR Intensity RPE (6 – 20) Intensity RPE (0-11) Very Light < 35% < 20% < 10 1 Light 35 – 54% 20 – 39% 10 – 11 3 Moderate 55 – 69% 40 – 59% 12 -13 4-5 Hard 70 – 89% 60 – 84% 14 - 16 7-8 Very Hard ≥ 90% ≥ 85% ≥ 17 9 Maximal 100 100 In*an*ideal*world…* •  VO2max test, stress test, submax GXT •  Prescribe a specific intensity that corresponds with the appropriate %VO2max or %VO2R. •  Use these to prescribe a WR . •  Use max heart rate to calculate training heart rate range (% HRmax or %HRR) •  Provide an RPE to assist client in monitoring intensity •  So what do you do if you don’t have a Vmax system? use a predictive VO2max test -use HR vs. WR graph -->can use %HR and/or %HRR - will also have RPEs to work with Progression* •  Greatest conditioning effects in the first 6-8 weeks –  Aerobic training program can increase VO2max by 5-20% for an average individual •  For continued improvements, constant adjustments in intensity & duration to overload CR system •  Improvements depend on initial fitness, health, & age –  Sedentary inactive person may improve by 40% –  Elite may improve by only 5% (close...
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