Lesson 4 Aerobic Exercise and Testing/Dosing
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What does FITT stand for?
Frequency, intensity, time, and type
What are the ACSM recommendations for aerobic exercise frequency?
3-5 day/week
What are the ACSM recommendations for aerobic exercise intensity?
moderate to vigorous
What are the ACSM recommendations for aerobic exercise time?
75-150 min/week
What are the ACSM recommendations for aerobic exercise type?
sustained, rhythmic, large muscle groups
How does training less than 3 days and more than 5 days a week affect you?
3: diminish improvements 5: may lead to injury
What is moderate and vigorous exercise as described by the ACSM? (aerobic exercise)
moderate: 40-59% VO2 max vigorous: 60-89% VO2 max
What is volume of exercise and an example?
product of frequency, intensity and time 75-150 min/week of moderate to vigorous exercise 500-1000 MET-min/week
What is open-circuit spirometry?
• participant inspired ambient air and the O2 consumption is determined by change of O2% in expired air
When does peak oxygen consumption occur?
when VO2 does not plateau at maximum performance, indicating performance limitation due to factors other than O2 delivery
What is discontinuous vs continuous testing?
• discontinuous: rest periods • continuous: no rest, quicker, preferred
What is important to consider when choosing a modality for exercise testing?
don’t want muscle to fatigue faster than VO2max achieved, treadmill produces highest VO2max, may be useful to use relevant modalities to athlete
What is submaximal testing?
testing that can be used to predict the VO2max without actually performing max test
What are examples of submaximal testing?
• walking/running distances in certain time • step tests
Why is VO2R preferred?
• moves estimations of VO2rest, which can change based on body comp
How is HRmax measured by age?
HRmax = 220 - age
How do you dose with HR?
• percentage of HRmax • as percentage of HR reserve
Why is HR reserve preferred for dosing?
due to incorporation of current health/fitness level by including HR rest
What is direct calorimetry?
measurement of heat production, direct measure of energy expenditure
What is indirect calorimetry?
indirect measurement of energy expenditure, measurement of oxygen consumption and carbon dioxide production
What is respiratory exchange ratio?
measurement made at most
What is respiratory quotient?
measurement made at the tissue level
What is the RER if only fat is oxidized (low intensity)?
0.70
What is the RER if only glucose is oxidized (high intensity)?
1.00