Mary is a 35 year old female who is currently active. She has reached a plateau
ID: 161874 • Letter: M
Question
Mary is a 35 year old female who is currently active. She has reached a plateau in her exercise program and has become bored with her routine. She is interested in participating in a triathlon but doesn't know how to train. Based on PAR-Q and Health History Form, she does not have any risk factors. Her resting heart rate s 61. Her blood pressure and BMi are in the normal category. She currently exercises 3 times a week, varying her workouts between swimming, running, and biking. She does not monitor her caloric intake but ocnsumes a well-rounded diet. Based on CV Assessment her current VO2max is 45 ml/kg/m.
a) What is her current fitness level? What intensity should her goal be?
b) Calculate her HRmax and HRreserve. What % of HRR would you use?
c) Calculate VO2reserve. What % of VO2R would you use?
d) Calculate upper and lower limits to determine the range of VO2reserve. Divide by 3.5 to determine MET range.
Explanation / Answer
a) Based on Mary's age 35 and her current maximal oxygen uptake Vo2max 45ml/kg/min shows she has a good aerobic fitness.
Her goal should be increase the Vo2max to 50-52 ml/kg/min to fall into the excellent category of aerobic fitness since she wants to paticipate in a triathlon.
b) Mary's Resting heart rate=61
Maximum heart rate= 220 -age = 220-35=185
so her Heart rate reserve=Max heart rate-resting heart rate=185-61=124
Using Karvonen formula her Target heart rate should be 124*0.7+61=145 (with 70% aerobic zone level)
c) Vo2 max=45 ml/kg/min
Vo2 reserve= 45-3.5=41.5 ml/kg/min
She should target for 70% Vo2R if she wants to participate in tritholon.
d) Vo2 max=45 ml/kg/m
Vo2 Rserve= 45-3.5= 41.5 ml/kg/min
if she wants to achive 70-80% of Vo2 range then the ends should be:
low end=(41.5*.7+3.5)=32.55 ml.kg/min
High end=(41.5*.8+3.5)=36.7 ml/kg/min
Vo2 reserve range=approx 32-37 ml/kg/min
MET range= 9.15 - 10.57 ml/kg/min