Cardiorespiratory Fitness: Estimation from Field and Submaximal Exercise Tests

Chapter 7

Reasonable and Expected Values for VO2

Category or Category or LevelLevel

mlml..kgkg-1-1minmin-1-1 mlml..minmin-1-1 METSMETS

MaleMale

(75 kg)(75 kg)

FemaleFemale

(60 kg)(60 kg)

MaleMale

(75 kg)(75 kg)

FemaleFemale

(60 kg)(60 kg)

MaleMale

(75 kg)(75 kg)

FemaleFemale

(60 kg)(60 kg)

RestRest 3.53.5 3.53.5 262262 210210 11 11

MaximalMaximal

20 yrs Old20 yrs Old

45-6045-60 35-5035-50 3375-45003375-4500 2100-30002100-3000 13-1713-17 10-1410-14

MaximalMaximal

60 yrs Old60 yrs Old

30-4030-40 25-3525-35 2250-30002250-3000 1500-21001500-2100 8-118-11 7-107-10

Elite Elite Endurance Endurance AthleteAthlete

8080 7070 60006000 42004200 2323 2020

Textbook, Fig. 7.7, P. 126Textbook, Fig. 7.7, P. 126

Terminology

• VO2R– 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

Intensity Intensity MethodMethod

Lowest Lowest Intensity for Intensity for

HealthHealth

Lowest Lowest Intensity for Intensity for

FitnessFitness

Highest Highest Intensity for Intensity for

FitnessFitness

Optimal Optimal PerformancePerformance

% VO% VO22RR 40%40% 50%50% 85%85% 100%100%

METsMETs 3-63-6 66 15-1815-18 18+18+

HRRHRR 40%40% 50%50% 85%85% 100%100%

% HRmax% HRmax 50%50% 60%60% 90%90% 100%100%

RPERPE 7 or 17 or 1 9 or 29 or 2 14 or 414 or 4 20 or 1020 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

• Health 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

(ml∙kg-1∙min-1)

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 +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/min3. Monark and Bodyguard = 6 m/rev; Tunturi = 3 m/rev4. 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 +3.5 1. For work rates between 25 and 125 W (150-750 kgm∙min-1)2. kgm∙min-1 = kg x m/rev x rev/min3. 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) +3.5 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.