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The Use of Metabolic Equations in Exercise Prescription

The Use of Metabolic Equations in Exercise Prescription. Conversions and Calculations. Objective. To enable the participant to calculate oxygen uptake in METS and ml/kg/min and determine caloric expenditure for various activities. The Value of Metabolic Math. Follow progress over time

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The Use of Metabolic Equations in Exercise Prescription

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  1. The Use of Metabolic Equations in Exercise Prescription Conversions and Calculations

  2. Objective • To enable the participant to calculate oxygen uptake in METS and ml/kg/min and determine caloric expenditure for various activities

  3. The Value of Metabolic Math • Follow progress over time • Determine the maximal response to an exercise bout • Prescribe appropriate exercise intensity on various modalities • Determine workload at any point in an exercise session • Determine energy expenditure

  4. What is Metabolism? • The sum of all chemical processes that occur within the body to allow for normal function • Metabolic Rate - the rate at which the body consumes oxygen and produces energy • Rest = ~1MET = 3.5ml/kg/min

  5. Metabolic Measurements • 1. Oxygen Consumption • 2. Kcals • 3. Work • 4. Power

  6. Oxygen Consumption • A measure of aerobic fitness • A measure of volume of oxygen • Measured through maximal tests or predicted by measuring physiological variables • expressed in liters/min or ml/kg/min

  7. Kcals • A measure of energy transfer (kilocalorie) • The amount of energy necessary to raise the temperature of 1kg of water 1ºC • For every liter of O2 consumed ~5kcal are expended • RER + 4 is more precise

  8. Work • A measure of the amount of force over a given distance • Work = Force x Distance • Expressed in kgm or Nm

  9. Power • Work÷Time (Force x Distance÷Time) • Expressed in kgm/min (kpm/min) or Watts • 1Watt=6.12 kgm/min

  10. Conversions • 1. Distances • 2. Speeds • 3. Weights • 4. Volumes • 5. Work Units • 6. Workload Units • 7. Nutritional Units

  11. Distances • 1mile=1.62km • 1km=0.62mile • 1mile=5280feet • 1km=1000meters • 1m=3.28ft • 1m=100cm • 1inch=2.54cm • 1inch=0.0254m

  12. Speeds • 1mph=26.8m/min • 1mph=1.62km/hr • 1km/hr=0.62mph

  13. Weights • 1kg=2.2046lbs • 1kg=9.8N • 1kg=1000g

  14. Volumes • 1oz=29.57ml • 1qt=1.11L • 1L=1000ml

  15. Work Units • 1 MET=3.5ml/kg/min • 5kcal per Liter of O2/min • 1ft.lb=1.356Nm

  16. Workload Units • 1Watt=6.12 kgm/min • 1kgm/min=.1635 Watts • 1.8 ml O2/kg/min per 1m/min • 1.8 ml O2 consumed per 1kgm (leg) • 3ml O2 consumed per 1kgm (arm_ • .2 ml O2 per 1step/min

  17. Nutritional Units • 4kcal per gram carbohydrates • 4 kcal per gram protein • 9 kcal per gram fat • 4 kcal per gram alcohol

  18. CARBOHYDRATE vs FAT

  19. Metabolic Calculations • Three components of the Metabolic Equation • resting component • horizontal component • vertical component

  20. Walking • Rest = 3.5 ml/kg/min • Horizontal = m/min x 0.1 ml O2 per m/min • 0.1 ml of O2 to transport each kg of body mass per meter of horizontal distance • Vertical = grade (fraction) x m/min x 1.8 • 1.8 ml of O2 per kg of body mass for each meter of vertical distance

  21. Walking Equation • Equation: • VO2(ml/kg/min) = 0.1 (speed) + 1.8 (speed) (grade) + 3.5 • used for speeds of 50-100 m/min or 1.9-3.7 mph • Units: • (0.1ml/kg/meter)(meter/minute) + (1.8ml/kg/meter) (meter/min)(fractional grade) + 3.5 ml/kg/min

  22. Running • Resting = 3.5 ml/kg/min • Horizontal = m/min x 0.2 O2 per m/min • Vertical = grade (fraction) x m/min x 0.9 • Equation: • VO2(ml/kg/min) = 0.2 (speed) + 0.9 (speed) (grade) + 3.5 • used for speeds >80 m/min if truly jogging

  23. Leg Ergometry (Cycling) • Rest = 3.5 ml/kg/min • Unloading component = 3.5ml/kg/min (still have resistance even though pedaling with no resistance - like moving your hand through air) • Horizontal = none • Vertical = kgm/min x 1.8 • 1.8 ml of O2 per kg of body mass for each meter of vertical distance

  24. Leg Ergometry Equation • Equation: • VO2 (ml/kg/min) = 1.8 (kgm/min)÷BW + 3.5 + 3.5 • used for 300-1200 kgm/min • Units: • (1.8ml/kg/meter)(kgm/min)÷(kg) + 7 ml/kg/min

  25. Arm Ergometry • Resting = 3.5 ml/kg/min • No unloading component (negligible since arms have small mass) • Horizontal = none • Vertical = kgm/min x 3 • Equation: • VO2 (ml/kg/min) = 3 (kgm/min) ÷ BW + 3.5 • used for 150-750 kgm/min

  26. Stepping • Rest - 3.5 ml/kg/min • Horizontal = .2 x steps/min • Vertical = m/step x steps/min x 1.33 x 1.8 • Equation: • VO2 (ml/kg/min) = 0.2 (steps/min) + (1.33 x 1.8 x m/step x steps/min) + 3.5 • 1.33 accounts for going up (1.0) and coming down (.33)

  27. VO2max Equations • Bruce Treadmill (without handrails) • VO2max(ml/kg/min)= 14.8 - 1.379 (time in min) + 0.451 (time2) - 0.012 (time 3) • Bruce Treadmill (with handrails) • VO2max (ml/kg/min) = 2.282 (time in min) + 8.545

  28. Cycle Ergometry • Males • VO2max(ml/min) = 10.51 (Watts) + 6.32 (BW kg) - 10.49 (age in yrs) + 519.3 • Females • VO2max(ml/min) = 9.39 (Watts) + 7.7 (BW kg) - 5.88 (age in yrs) + 136.7

  29. Field Tests • Rockport Walking Test • VO2max(ml/kg/min) = 132.853 - 0.1692 (BW kg) - 0.3877 (age in yrs) + 6.315 (gender) - 3.2649 (time in minutes) • 1.5 Mile Run Test • VO2max(ml/kg/min) = 3.5 + 483÷time in minutes • 12 Minute Run • VO2max(ml/kg/min) = 3.126 x (meters in 12 min) - 11.3

  30. Calculating kcals • VO2 in ml/kg/min • multiply by BW kg = ml/min • divide by 1000 = L/min • multiply by 5 = kcal/min • multiply by minutes of exercise = total kcals • multiply by # sessions = kcals over time • divide by 3500 = lbs of fat lost (assuming caloric balance)

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