Determine 60 - 80% of the following aerobic intensity expressions for your clien

Question

Determine 60 - 80% of the following aerobic intensity expressions for your client: Show work. Max MR HRR VO2 max VO2 R At what MET level would your client be exercising at 60 - 80% of their: a. VO2 max b. VO2 R Using the F.I.T.T. Principle please provide a training prescription for your client. What aerobic training zones would most benefit your client? Explain why your selected zones would most benefit your client. What would your clients training HR be if they exercised in Zones 3 and 4? Show all. What are the biggest differences between the performance training variables and the fitness training variables? If you had 16 weeks to prepare an advanced fitness client to run a 5 k for time, what training intensities, volumes, and frequencies would you use for each month? What are the most important exercise variables for weight loss?

Explanation / Answer

1.220 - Age = Maximum Heart Rate
Example:   40 year old          220 - 40 = 180 beats per minute (bpm) Max Heart Rate

The Karvonen formula is used to calculate exercise heart rate at a given percentage training intensity. Add the given percentage of heart rate reserve to the resting heart rate.

Exercise HR = % of target intensity (HRmax – HRrest) + HRrest

For example: Target intensity 70 % HRR for a person with HRmax 201 bpm and
HRrest 50 bpm

Exercise HR= 70% (201-50=151) + 50
Exercise HR=155 bpm

VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption as measured during incremental exercise, most typically on a motorized treadmill.

Once you have your VO2 max, subtract your resting VO2 -- found by multiplying 3.5 by your total weight in kilograms -- from the VO2 max to get your VO2 reserve. The higher your VO2 reserve, the more intense the exercise you're capable of doing.

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