1) Calculate VO2 Max
i) Maximal Test
(1) Maximum effort
(2) Clinical Setting
ii) Sub-maximal Test
(1) Close to maximum effort
(2) Score used to predict VO2max
2) Calculate VO2 rest
a) Constant for everyone
b) 3.5 ml/kg/min
3) Calculate VO2reserve (VO2R)
a) The difference between VO2max and VO2rest
b) Best to determine a range that includes a high-end and low-end intensity level
i) Just like calculating Heart Rate Reserve(HRR)
(1) Direct correlation between HRR and VO2R
4) Calculate Target VO2 (VO2 Range)
a) Multiply the VO2R by the percentages of choice and then add resting VO2 to each number.
i) This gives you your VO2 Range
b) Target VO2 Formula
i) [(VO2max ? resting VO2) × % intensity] + resting VO2
ii) Choose appropriate Intensity Levels
(1) 40%-50% for Sedentary to Low Active
(2) 70%-85% for Active and Fitter individuals
5) Use ACSM Metabolic Equations
a) Once you get your VO2 range (Target VO2), insert into the specific ACSM metabolic equation to determine one the following
i) Speed
ii) Grade
iii) Work Rate
iv) For all equations VO2 is stated in ml/kg/min and speed is in m/min
v) You can use the previously mention components to determine VO2 in a reverse calculation.
b) Equations
i) Walking Equation
(1) Appropriate for speeds of 50 to 100 m/min or 1.9 to 3.7 mph
(a) VO2 = (0.1 x speed) + (1.8 x speed x grade) + 3.5
(b) VO2 is stated in ml/kg/min and speed is in m/min
ii) Running Equation
(1) Appropriate for speeds over 134 m/min or 5.0 mph or for speeds as low as 80 m/min if the individual is truly jogging
(a) VO2 = (0.2 x speed) + (0.9 x speed x grade) + 3.5
(b) VO2 is stated in ml/kg/min and speed is in m/min
iii) Leg Cycling Equation
(1) Appropriate for power outputs between 50 and 200 W or 300 to 1200 kgm/min
(a) VO2 = 1.8 (work rate)/ (body weight in kg) + 7
(b) VO2 is stated in ml/kg/min and speed is in m/min
iv) Stepping
(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.)
(a) VO2 = (Frequency x 0.2) + (Frequency x height x 1.8 x 1.33) +3.5
(b) VO2 is stated in ml/kg/min and speed is in m/min
c) Key
i) S= speed of treadmill in m·min-1; 1 mph = 26.8 m·min-1.
ii) G= grade (% incline) of treadmill in decimal form; e.g., 10% = 0.10.
iii) W= power output in watts; 1 W = 6 kgm·min-1.
iv) M= body mass in kilograms; 1 kg = 2.2 lb.
v) F= frequency of stepping in steps per minute.
vi) ht= bench height in meters; 1 in. = 0.0254 m.
d) Conversions
i) 1.6 km = 1 mile.
ii) 1000 m = 1 km.
iii) 1 mph = 26.8 m /min
iv) Watt = kg m / min divided by 6.12
v) Power (kg m / min) = R x D x f
(1) (R = resistance setting(kg);
(2) D = 6 m (for Monark cycle ergometer);
(3) f = revolution per min)
vi) One MET = 3.5 ml of O2 / kg per min
vii) For every 1 Liter of Oxygen consumed there are 5 kcals expended.
6) VO2 Conversion to Calories Burned
a) Caloric Expenditure (kcal/min)
i) Multiply the VO2 value in ml/kg/min by the client’s weight in kilograms.
(1) VO2 x body weight in kilograms(kg)
(2) You will be left with a VO2 value in ml/min.
ii) Divide this value by 1,000 to convert VO2 to L/min.
(1) VO2 (in ml/min) / 1,000
iii) Take this Value and multiply by 5kcal/L
(1) For every Liter of Oxygen consumed, you burn 5 kcal (calories)
(2) You now have Calories burned/minute
(a) Multiply by 60 for Calories burned/hour
(b) Multiply by number of minutes exercised or exercising for