BIOFITNESS CERTIFIED "WORKOUT PLANNING SPECIALIST"
"Know You're Right!"
Creating The Aerobic Test / Finding The Client's Capacity
BioFitness Institute Curriculum
Page One of Two / Start of Aerobic Testing
Overview
School Teaching Method
The BioFitness Institute "Workout Planning Specialist" school, is an open screen classroom, where you learn at your own pace. Unlike other certification schools, the BioFitness Workout Planning Specialist course is presented in a linear manner, beginning at the top of a page and moving to the bottom. The course material starts with Aerobic and Strength Capacity Testing and ends with Aerobic and Strength Workout Planning. There is additional General Knowledge available. You can start your study anywhere but BioFitness recommends that you begin with Capacity Testing.
The BioFitness Teaching Method presents information in a chronological manner. Both in Capacity Testing and Workout Planning, the BioFitness Institute teaches the intellectual concepts, along with a single example and a step by step analysis. You learn the material by independently following the step by step example, at home, with your hand calculator. You know your study is correct when your answer matches the BioFitness answer!
You can take the open screen Workout Planning Skills Examination at any time. As soon as you test score is 90 percent you are ready to be your own personal trainer or for the low fee of $399.00 you can receive your BioFitness Institute "Workout Planning Specialist" certificate.
Aerobic Testing method
All physical enhancement and growth takes place by increasing the workloads! People who continue to do the same workouts (workloads) over and over again remain physically unchanged, while the people who continue to add workload always change. A Workout Planning Specialist needs to learn how to manage Workload increases. Unfortunately, managing Workload increases is not something taught by most Personal Trainer Certification Schools.
According to the American College of Sports Medicine, "Research has lead to identification and acceptance of general procedures for enhancement of maximal aerobic power (VO2max)." In order to plan the client's workloads correctly, the Workout Planning Specialist must first establish the client's Aerobic Capacity (VO2 max = volumn of oxygen consumed times kilogram of body weight times minutes of activity). It is from the client's Aerobic Capacity that the Target Heart Rate, Training Heart Rate Zone and appropriate starting Caloric Consumption is figured. The Workout Planning Specialist then projects the client's Caloric Consumption finishing point and builds the Workout Plan.
The Workout Planning Specialist must conduct a professional Aerobic Test prior to preparing a client's Workout Plan. Only Aerobic Testing can give the Workout Planning Specialist the client's current VO2 maximum (baseline.) A client's Aerobic Test is mandatory! Keep in mind that the Workout Planning Specialist's number one responsibility is to keep the client safe. Any Workout Plan prepared without a prior Aerobic Test is pure guess work.
There are several methods of Aerobic Testing that most Personal Trainer Schools teach. There is the Treadmill Test, the Leg Ergometer Test, the Running Test, the Walking Test, and the Stepping Test. Any Aerobic Test will give the Personal Trainer the client's estimated aerobic VO2 max capacity result. Only the Treadmill Test, when used in taking the client to their maximum intensity, is considered an absolute test and requires supervision by a Cardiologist, who reads real-time EKG's.. Since every other test is an estimate, it becomes apparent that the Workout Planning Specialist only needs to learn one indoor and one outdoor Aerobic Testing Method to be competent. The difference between the client's first test, and their subsequent tests, is accurate when the same Aerobic Test is given consistantly.
Terms & Definitions
Optimize: (Webster) Optimize is to establish a program which will automatically adapt itself to achieve maximum efficiency.
Progress: (Webster) Progress is forward or onward movement; continuous improvement.
Degress: (Webster) Degress is a going down; descent.
Maintain: (Webster) Maintain is to preserve or keep in any particular state or condition
Maximum Oxygen Uptake (VO2max): (Exercise Physiology) Maximum Oxygen Uptake - VO2max- is the volume of oxygen consumed per kilogram of body weight per minute of activity.
Calorie (C): (Exercise Physiology) A Calorie is a measure of energy expenditure associated with physical activity. It is defined as the amount of heat necessary to raise the temperature of 1 kilogram (kg) of water (1 liter) by 1 degree Celcius. A Calorie is more accurately termed a kilogram Calorie of kilocalorie (abbreviated as C or kcal).
Test One: Rockport (one mile) Walk Test
- The Rockport Aerobic Test is the safest indoor or outdoor aerobic capacity test.
- It is simple to do and gentle on the body.
- It can be conducted using an indoor non motorized treadmill.
- It can be conducted using an outside running track or walking path.
- It is a valid test for adult men and women up to 69 years of age.
- It is able to measure the estimated VO2max of both sedentary and athletic people.
Step One: Calculating the Testing Heart Rate Limit
In order to promote safety, there have been many Maximum Heart Rate (MHR) modifying formulas developed over the last decade. The reason why there can be so many formulas existing at one time is because there is a very large Heart Rate Range (55% to 90% of MHR) that is considered acceptable. Therefore some formulas are more conservative than others. However, all of these formulas satisfy the professional health care standard. Consequently, like in so many other areas of exercise science it is only necessary for the Workout Planning Specialist to familarize themselve's with one Maximum Heart Rate modifier formula. One formula is all that is needed to effectively Test and create the client's Workout Plan.
The method the BioFitness Institute teaches is the Karvonen Formula. This formula allows the calculation of a Training Heart Rate percent that is equivalent to the percent VO2max (percent maximal HR = percent VO2max) To calculate the Karvonen Formula the Workout Planning Specialist needs to calculate the client's Maximal Heart Rate and their Resting Heart Rate. To adjust for an Aerobic Test termination Intensity the Workout Planning Specialist can safely use 40% to 70% depending on the fitness experience of their client. Because the BioFitness Health Club interacts on-line with people of unknown conditioning levels it defaults the Rockport Test to a conservative 70%.
Maximal Heart Rate = 220 - AGE
Resting Heart Rate = a six second pulse rate times ten taken after the client has been laying down quietly for ten minutes.
Karvonen Formula HR = [the percent x (maximal HR - resting HR] + resting HR
Example: Adjusted Maximal Heart Rate for 70% VO2max
Male or female 30 years old = an unadjusted Maximal Heart Rate of 220 bpm - 30 AGE = 190 bpm (Maximal Heart Rate)
Male or female with a resting Heart Rate 72 bpm
190 MHR - 72 RHR = 118 bpm
70% x 118 bpm = 82.6 bpm + 72 RHR = 142.8 bpm
At 70% VO2max Aerobic Test the Test is terminated if the client's Heart Rate reaches 154.6 bpm.
Step Two: Calculating the Rockport (one mile) Walk Test
ABSTRACT
KLINE, G.M.J.P.PORCARI, R.HINTERMEISTER, P.S. FREEDSON, A. WARD, R.F.MCCARRON, J. ROSS, and J.M.RIPPE. Estimation of VO2 max from a one-mile track walk, gender, age, and body weight. Med. Sci.Sports Exerc., Vol. 19, No 3, pp. 253-259, 1987. The purpose of this investigation was to explore an alternative field test to estimate maximal oxygen consumption (VO2max) using a one-mile walk test. VO2max was determined in 343 healthy adult (males = 165, females = 178) subjects 30 to 69 yr using a treadmill protocol (mean + or - SD: VO2max = 37.0 + or - 10.7 ml x kg x min) Each Subject performed a minimum of two, one-mile track walks as fast as possible. The two fastest walks (T1, T2) with elapsed times within 30 s were used for subsequent analysis. Heart rates were monitored continuously and recorded every one-quarter mile. Multiple regression analysis (best sub-sets) to estimate VO2max (1 x min) yielded the following predictor variables: track walk-1 time (T1); fourth quarter heart rate for track walk-1 (HR-4); age (yr); weight (lb); and sex ) 1 = male, 0 = female) The best equation (N =174) was
VO2max = 6.9652 + (0.0091 x WT) - (0.0257 x AGE)
+ (0.5955 x SEX) - (0.2240 x TI) - (0.0115 x HR1-4);
r = 0.93, SEE = 0.325 1* min
Example: A 30 year old female weighing 143 lb. with a one mile walk time of 14 minutes and an ending heart rate of 137 bpm
VO2max = 6.9652 (+6.9652)
+ (0.0091 x 143 lb. (+1.3013)
- (0.0257 x 30 (-0.7710)
+ (0.5955 x 0 (+0.0000)
- (0.2240 x 14 min. (-3.1360)
- (0.0115 x 137 bpm (-1.5755)
-------
Total = 2.784 liters per minute (l/min)
VO2max is generally expressed in milliliters per kilogram (ml/kg min). We now need to convert lb. to kg. and liter to milliliter.
To convert: ((2.2/143)/.001) x 2..784 = 42.83 VO2max (kg/ml min) Advanced
Example: A 30 year old male weighing 143 lb. with a one mile walk time of 14 minutes and an ending heart rate of 137 bpm
VO2max = 6.9652 (+6.9652)
+ (0.0091 x 143 lb. (+1.3013)
- (0.0257 x 30 (-0.7710)
+ (0.5955 x 1 (+0.5955)
- (0.2240 x 14 min. (-3.1360)
- (0.0115 x 137 bpm (-1.5755)
-------
Total = 3.3792 l/min
Conversion: ((2.2/143)/.001) x 3.3792 = 51.99 VO2max (kg/ml min) Athletic
Step Three: Administrating the Rockport (one mile) Walk Test
For Reliable Assessment Of The Client's Estimated VO2 maximum You Should:
- Carry out the test under the same conditions and at the same time of day every time.
- Not eat a heavy meal during the five hours preceeding the test. A light snack consisting of a glass of milk or fruit juice and a sandwich two to three hours before the test is recommended.
- Not drink excessive alcohol during the 24 hours before the test.
- Get a good nights sleep.
- Not smoke, drink coffee, tea, or cola during the hour preceding the test.
- Not exercise or carry out any form of heavy physical activity on the day of the test.
- Never carry out a test if they have a temperature or feel ill.
IF THE CLIENT IS OVER 40 AND HAS NOT EXERCISED VERY MUCH IN RECENT YEARS, OR SHOULD YOU HAVE ANY DOUBTS ABOUT THEIR HEALTH, OR IF THEY ARE UNDERGOING ANY FORM OF MEDICAL TREATMENT, IT IS ADVISABLE FOR THEM CONSULT A PHYSICIAN BEFORE TESTING!
ROCKPORT ONE MILE WALK TEST PROCEDURE
- Measure a one mile flat level horizontal course for walking (this can be a school track or a non motorized treadmill like a NordicFit etc.)
- Do some easy stretching moves for your legs and back along with a light warm-up.
- Note the start time and begin to walk the mile course as fast as possible.
- At the end of the mile walk record the time and pulse rate immediately.
- Use the Rockport Test formula to calculate their extimated VO2max.
Workout Planning Specialist/Client Precautions!
- Get the physician's written approval for exercise if the client is under medical care.
- Always have the client read and sign the Advise and Consent Form before the 1st Aerobic Test.
- Always recommend a physician's examination when a beginner has a tested VO2max less the chart below!
Men 20's 30's 40's 50's 60's
VO2max 26 22 18 14 10
Women 20's 30's 40's 50's 60's
VO2max 22 18 14 10 6
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© Steven R. Zeigman 1994-2012