What is Potency as it relates to exercise? Provide an example of exercise Potenc

Question

What is Potency as it relates to exercise? Provide an example of exercise Potency. Define Maximal Effect and explain how it relates to exercise programming. Using the Heart Rate Reserve (HRR) formula, find the training HR for a 38 year old client who has a resting HR of 72 and needs to train at 70-80% of the HRR. What would the training VO2 be for a 54 year old client with a VO2 Max of 48 ml/kg/min if he wanted to train at 60 - 70% of their VO2 R? List 4 important principles for weight loss. Explain what Respiratory Exchange Ratio is and how it is used for Zone Training. If your VO2 Max is 45 ml/kg/min and you want to train at 80% of your VO2 Max, which heart rate formula could you use that would equate to 80% of your VO2 Max? What would your training HR be at 80% of your VO2 Max? Calculate 70 - 90% of your HRR.

Explanation / Answer

1.Exercise and calorie restriction provide greater beneficial effects than much of the array of therapies making up modern medicine. There remain many conditions for which only marginal, palliative treatments exist. For this exercise can work wonders.This is called potency of exercise.For eg.  people who once had suffered a stroke had significantly less risk of dying from that condition if they exercised than if they used medications.

2.Maximal effect is a effect which is produced by the minimum exerice level.Minimum Dose Maximum Effect (MDME) is a training theory based on programming only the amount of training and degree of intensity needed to reach or maintain a good body composition and support you physically in the sports and passions in your life.

3.Heart rate reserve is simply the difference between your maximum heart rate and your resting heart rate.The Karvonen formula uses the heart rate reserve to calculate training zones based on both maximum AND resting heart rate. Heres the actual formula:

220 - age =maximum heart rate

Maximum heart rate - resting heart rate = heart rate reserve

Heart rate reserve x training % + resting heart rate

by this formula-

220 - 38 = 182 maximum heart rate

182- 72 = 110 (HRR)

110 x 0.8 + 72 = 160

4. Balanced diet,self monitoring,Low calaoric density, Motivation.

6.The respiratory exchange ratio (RER) is the ratio between the amount of carbon dioxide (CO2) produced in metabolism and oxygen (O2) used.Using the heart rate to estimate exercise intensity can be used in zone training .Heart rates are often used to define and monitortraining zones. For example, the low intensity zoneor “fat burning zone” is usually defined as 60-70% of maximum heart rate, and the “threshold zone” is said to be 8090% of maximum heart rate.

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