Week Six

-Cardiorespiratory fitness is a good indicator of health and functionality of the body

• Availability of trained personnel • Availability of specialised equipment • Clients have to reach volitional exhaustion • Are they capable of exercising at a maximal intensity??

-Some individuals are incapable of being put through a maximal test Consider: o The elderly o Unfit / overweight o Those that are stratified as moderate to high risk -Therefore, we carry out submaximal tests which are capable of predicting maximal aerobic capacity / VO2max

• Less complex equipment and easy to use • Less expensive • Generally, can be done in the field • Requires lower intensity • Less medical risk • Still does require close monitoring as you sometimes do submaximal tests on higher risk clients

• VO2max can be estimated by using an exercise test on an ergometer whereby workloads of increasing intensity for a given duration are completed and data from the test is placed in estimating equations • The HR response to these workloads is what’s required for this to occur

-A linear relationship exists between HR and WR from rest to VO2max therefore extrapolation to the maximum is possible

o Anxiety o A high environmental temperature o Dehydration o A recent meal o Ingestion of alcohol o Fever o Prolonged heavy exercise

HR while at rest in a neutrally temperate environment, whereby the digestive system is inactive

Awake but lying/sitting down and not having immediately exerted themselves

HR immediately prior to exercise - commonly affected by physiological/psychological anticipation of exercise o Usually taken in the position that your about to exercise in

HR increases fairly rapidly with increasing intensity o When work rate is constant the demand for oxygen is being met by its supply and thus creates a plateau in HR o This plateau in heart rate is known as steady-state heart rate (HRSS) o ± 5 bpm

-In order to achieve HRSS it is vitally important to maintain intensity o Speed (e.g. metronome) o Resistance (e.g. kp on a monark)

Highest HR value achieved in an all-out effort to the point of exhaustion o Age predicted HRmax = 220 – age -Tanaka et al. 2001 =208 – 0.7 x age

-Calculation of max HR is important for submaximal tests o Terminate at 85% HRmax

HR taken immediately post exercise test, within 10 seconds

Refers to the decline in heart rate after exercise

-If all the following assumptions are achieved, then the given submaximal test can provide an accurate VO2max from HR o A steady state (HR) is achieved for each work rate o HR and WR exists as a liner relationship o The VO2max is indicated by the maximal workload o There is a uniform maximal HR for a given age o Mechanical efficiency is the same for everyone o The subject is not on medications that alter HR

• Although HR measurements need to be accurate other measures such as RPE and blood pressure should also still be taken • Always good to take at the end of each stage to help with termination criteria • BP not required to calculate CRF but good to take • Could detect hypo or hyper values

-3 minutes of stepping at a height of 41.25 cm -In time with a metronome o Females 88 bpm (22 steps per minute) o Males 96 bpm (24 steps per minute) -HR is measure immediately post (5-20 seconds) completion

-3 minutes of stepping (30.5 cm) -In time with a metronome set at 96 bpm -HR taken after 1 min post test o To determine how quickly HR declines o The fitter one is the quicker HR will decline post exercise

-A single WR is chosen -The client then cycles for a minimum duration of 6 min -If the heart rate reaches steady state between the 5th and 6th minute the test can come to a completion o In addition, if HR is between 125-170 bpm = more accurate results o If HRSS is not reached, intensity is increased, and exercise is continued for 3 minutes o If HRSS is reached between the 8th and 9th minute the test is completed -HR is averaged between the last two minutes and used in the nomogram

• Set the 1st work rate at 150kgm/min (0.5 at 50 rpm) • If the HR in the third minute of the stage is: <80, set the 2nd stage at 750kgm/min (2.5kg at 50 rpm) 80-90, set the 2nd stage at 600kgm/min (2.0kg at 50 rpm) 90-100, set the 2nd stage at 450kgm/min (1.5kg at 50 rpm) >100, set the 2nd stage at 300kgm/min (1.0kg at 50 rpm) • Set the 3rd and 4th (if required) according to the work rates in the columns below the 2nd loads. -Criteria to move to next workload One = HRSS o The difference between the last two minutes: o EG: 115-112 = 3 bpm -YES, steady state has been reached -Criteria to move to next workload Two = HRSS o The difference between the last two minutes: o EG: 111-119 = 8 bpm -NO steady state has not been reached o Go for another minute to reach steady state o Keep going until reached, ideally within 5 minutes o EG: 119-120 = 1 bpm -YES, steady state has been reached so can move to workload 2

-On a Monark o Look at the bell side of the bike for resistance (kp) o Look at the screen for RPM -If RPM isn’t working o Use a metronome o 50 rpm = 100 bpm / 100 downstrokes

-Ensure post exercise care is performed o Cool down -Final: o HR o BP o General monitoring