Physical Training Lec 21 PDF

Definitions am Max Heart Rate (MHR) – 220- age = MHR (+/- 12 bpm) Heart Rate Reserve (HRR) Howmuchyou can goabove resting – HRR= MHR - Resting HR(RHR) nahHis Target Heart Rate (THR) Whatyou are whenyouwake...

Definitions am Max Heart Rate (MHR) – 220- age = MHR (+/- 12 bpm) Heart Rate Reserve (HRR) Howmuchyou can goabove resting – HRR= MHR - Resting HR(RHR) nahHis Target Heart Rate (THR) Whatyou are whenyouwake up – THR = HRR X TI + RHR TI - Training Intensity, usually 40-60% for moderate exercise 12  Definition of VO2max as Functional aerobic capacity: Maximal ability of the body to take in, transport and use oxygen Howwellyoutake it in transport use Fick Equation: VO2max = (HRmax x SVmax) x (a-v)02max Q La yo diff 14  FICK EQUATION Diffusion (220 - Age) Ventilation Whateffects PaO2 Perfusion Sinus Node Dysfunction Hgb [ ] Drugs (e.g., B - blockers) SaO2 VO2max = (HRmax X SVmax) X (CaO2max - CvO2max) biggerheartbiggeroutput Genetic Factors (Heart Size) Skeletal Muscles Conditioning Factors Aerobic Enzymes Contractility/Afterload/Preload Fiber Type Disease Factors Muscle Disease Wall Motion/Ventricular Fxn Valve Stenosis or Regurgitation Capillary Density 15  Metabolic Equivalents One MET is equivalent to the amount of oxygen used while resting in the sitting position (3.5 ml O2/kg/min) Wide individual range of variation Higher the skill level, wider the variation Based on 70 kg person Widely used in cardiac rehabilitation 17  Relative Perceived Exertion Scale (Borg) Category RPE Scale Category-Ratio Scale 6 0 Nothing at all 7 Very, very light 0.3 8 0.5 Extremely weak 9 Very light 0.7 10 1 Very weak 11 Fairly Light 1.5 12 60% VO2 Max Subjective 2 Weak 13 Somewhat hard measurement 2.5 14 3 Moderate 15 Hard 4 16 85% V02 Max 5 Strong 17 Very Hard 6 goodspot 18 7 Very strong 19 Very, very hard 8 20 9 10 Extremely strong * Add zero to RPE = HR * Add zero to C-RS = % MHR RPE Scales. Original (6-20) on left, and Revised Scale (1- Borg GA: Medical Science in Sports and19Exercise 10) on right—correlates with HR and VO2 143:377-389  Putting It All Together Exercise Intensity HRmax VO2max METS RPE