LESSON 6:

MONITORING EXERCISE INTENSITY

OBJECTIVES:
• To assess your level of cardiorespiratory
endurance, muscular strength and endurance, and
flexibility.

• To interpret the assessment results according to

health and fitness standards.

• To evaluate improvements in fitness achieved

through exercise programs and modify the
prescriptions accordingly.
Cardiorespiratory System
• As tissue cells take in nutrients from and excrete
metabolic by-products such as lactic acid and carbon
dioxide to their immediate environment, the
cardiovascular system keeps the blood circulating.

• It ensures a continuous supply of oxygen and nutrients

and prevents pollution from the build-up of wastes.

• Using blood as the transport medium, the heart pumps

the oxygen, nutrients, metabolic by-products, and other
substances into the vessels that move to and from the
cells.
Heart
• The heart has four chambers: two superior atria and two
inferior ventricles. right side of the heart is the pulmonary
circuit pump.

• Deoxygenated blood returning from the body enters the

right atrium and passes into the right ventricle, which
pumps it to the lungs via the pulmonary trunk.

• In the lungs, the blood unloads C02 and picks up O2.

• The freshly oxygenated blood is carried by the pulmonary

veins back to the left side of the heart.
• The left side of the heart is the systemic circuit
pump.

• Freshly oxygenated blood leaving the lungs is

returned to the left atrium and passes into the left
ventricle, which pumps it into the aorta.

• Considering the heart's two sides, we may observe

that our circulatory system is a double circulatory
system.
• Although equal volumes of blood are flowing in the pulmonary
and systemic circuits at any moment, the right ventricles have
unequal workloads.

• The pulmonary circuit, served by the right ventricle, is a short,

low-pressure circulation, whereas the systemic circuit,
associated with the left ventricle, takes a long pathway
through the entire body and encounters great resistance to
blood flow. Consequently, the left ventricle can generate much
more pressure than the right and is a more powerful pump.

• The heart undergoes some fairly dramatic movements as it

alternately contracts, forcing blood out of its chambers, and
then relaxes, allowing its chambers to refill with blood. terms
systole and diastole refer respectively, to these contraction and
relaxation periods of heart activity.
• The alternating expansion and recoil of elastic
arteries during each cardiac cycle creates a pressure
wave which is felt as the pulse. By compressing an
artery against the firm tissue, the heart rate can be
counted.

• The radial pulse (at the wrist) and the carotid pulse
(at the side of the neck) are routinely used because
of their accessibility (see Figure 6.2).
Pulmonary versus Systemic Circuit

• Pulmonary circuit circulates deoxygenated blood

from the heart to the lungs where it becomes
oxygenated.

• Systemic circuit circulates blood from the heart

to the rest of the body.
Pulse

• Pressure wave created by the alternating

expansion and recoil of the arteries during each
cardiac cycle.
Inspiration versus Expiration

• Inspiration or inhalation refers to the intake of

air, while expiration or exhalation involves the
expulsion of air from the body.
Cardiac Output
• The amount of blood pumped out of the heart
per minute. It is the product of heart rate and
stroke volume.
Heart Rate
• The number of times the heart beats in per
minute.
Stroke Volume
• Quantity of blood the heart pumps out with
every contraction.
VO2max
• The maximum amount of oxygen the body can
transport and utilize during exercise.
Lungs
• The lungs are the main organs of the respiratory system.
Deoxygenated blood that is pumped by the heart to the lungs unloads
its carbon dioxide.

• This is expelled from the body through expiration or exhalation

(breathing out). Through inspiration or inhalation, the body breathes
in air that contains oxygen which diffuses into the blood. This
oxygenated blood returns to the heart, which now pumps it to the
rest of the body.

• When the oxygenated blood reaches the cells, gas exchange takes
place—cells give off their waste products, and take in oxygen from
the blood. This process is known as internal respiration.
Deoxygenated blood now returns to the heart and the entire process
is repeated.
Cardiac Output, Stroke Volume,
and Heart Rate
• Cardiac output refers to the heart's ability to pump
out blood every minute.

• When the heart contracts, it pumps blood out of its

chambers. This amount of blood pumped out with
each contraction is referred to as stroke volume.

• Frequency at which the heart beats or contracts is

called our heart rate. Cardiac output is, therefore,
the product of stroke volume and heart rate.
• At rest, only 15-20% of the cardiac output goes to the muscles.
During intense exercises, the muscle receives 80-85% of the cardiac
output.

• This shift in blood flow to the muscles is accomplished primarily by a

decrease in blood flow to the kidneys, liver, stomach, and intestines.

• When the body temperature increases as a direct result of exercise

and/or high environmental temperatures, an increasing amount of
blood is redirected to the skin to dissipate heat.

• This increase in skin blood flow reduces the amount of blood

available to supply the muscles and explains why most physical
activities performed in hot conditions are well below average.

• Hydration is, therefore, key to maintaining one's participation and

ensuring safety under such conditions.
FYI: Heart Rate Adaptation to Exercise
• Cardiac output at rest is approximately 5-6 liters per minute. When the
heart is stronger as a result of cardiorespiratory endurance training, it is
capable of a more forceful contraction, thereby ejecting a higher stroke
volume. This increase in stroke volume leads to a lower heart rate.

• The average heart rate of an apparently healthy individual is between 60

and 80 bpm. Those who are fit and are highly conditioned have lower
heart rates (athletes have heart rates as low as 45 bpm!).

• The lower heart rate allows the heart to rest longer between beats. A
reduction of 20 bpm saves the heart about 10,483,200 beats per year.

• This greater efficiency of the cardiorespiratory system affords fit and

highly conditioned individuals a lower heart rate response to any given
task—it is fairly easier for them and they are able to continue at higher
intensities for a longer time. Conversely, the unfit individual cannot
maintain the cardiac output demand of such task and fatigues easily.
Assessing Cardiorespiratory Endurance
• The best quantitative measure of cardiorespiratory endurance is VO
max, or the maximum amount of oxygen your body can transport
and utilize during maximum exercise.

• Tests measuring V02max require advanced and expensive

equipment, the supervision of highly trained personnel, and time.

• These constraints are common in the field and have led to the
development of test protocols which are submaximal, but
nevertheless estimate V02max.

• These submaximal field tests are less expensive, require little to no

equipment, are safer, and can be conducted independently. They
are much more practical to use than V02max tests.
Assessments
A. Step Test

• A performance test that measures the level Of

cardiorespiratory (or aerobic) endurance in
terms of how quickly the heart recovers after an
exercise.

• It entails stepping on and off a height-specific

bench for a period of time while keeping up with
a particular cadence.
• The Queens College Step Test is also known as the McArdle Step
Test. It requires you to step up and down a bench that is 16.25 in.
(41.25 cm.) high for three minutes. One complete cycle consists
of step up with one leg, step up with the other leg, step down with
the first leg, and step down with the last leg (up-up-down-down).

• The four step cadence is at a rate of 24 per minute for men, and
22 per minute for women. Set the metronome at 96 beats per
minute for men to coordinate each leg's movement with a
metronome beat, and 88 beats per minute for women. After
three minutes, stop and palpate your pulse while standing within
the first six seconds. Multiply this by 10 to determine your
recovery heart rate. Determine your V02max using the following
formula:
For men: VO2max = 111.33 – (0.42 x HR recovery )
For women: VO2max = 65.81 – (0.1847 x HR recovery )
B. Fixed Distance Steps
• Performance tests that measures
cardiorespiratory fitness level in terms of
completion time and heart rate.

• It entails completing a specified distance (e.g. 1

mile, 1.5 mile) by walking or running.
1. The Rockport 1-mile walk test is recommended for those
who are unable to run because of low fitness (e.g.
deconditioned, obese, elderly) and/or injury.

• It requires you to walk briskly (get your exercise heart

rate above 120 bpm) for I mile, or laps around a standard
(400 meters) track oval.

• Walking means having contact with the ground at all

times, in contrast to running which involves an airborne
phase (e.g. both feet are off the ground). Walk as fast as
possible but do not run.

Determine your body weight in pounds first before the test.

• After completing four laps, immediately (a) record your
completion time and (b) count your pulse for 15 seconds
and multiply it by 4 to obtain your recovery heart rate in
beats per minute.

• Convert your walking time such that the seconds is divided

into 60 (because there are 60 seconds in one minute).
• For example, if you completed the test in 12 minutes and 15
seconds, your walking time is 12 + 15/60 = 12.25 minutes.

Determine your V02max* using the following formula:

VO2max = 88.768 – (0.0957 x weight) + (8.892 x sex) -
(1.4537 x time) - (0.1194 x HR recovery )

Where: Weight is in pounds; sex is 0 for women, and 1 for men; time is
walking time in minutes and HR recovery is 15-second pulse count x 4.
2. The 1.5 mile run test is for individuals who are able to
jog continuously for 15 minutes.
• It requires completing a 1.5 mile distance or 6 laps
around a standard track oval.

• Proper pacing and motivation are key variables in the

outcome of this test.

• Record the walking time (divide the seconds into 60) to

complete the test and determine V02max using the
following formula:

VO2max = 3.5 + (483 / time)

C. Fixed Time Test
• A performance test that measures cardiorespiratory fitness
level in terms of laps completed and heart rate.

• It entails running and/or walking for a particular period of

time.

• The 12-minute walk/run test (also as Cooper test) you to cover

the maximum distance in 12 minutes by walking, running or a
combination of both.

• At the end of 12 minutes, record the distance covered in

meters and determine VO max using the following formula:
VO2max = (distance in meters – 504.9) / 44.73
D. Progressive Shuttle Run
•A maximal and progressive test of
cardiorespiratory endurance.

• It involves a timed shuttle over a 20-meter

distance.

• The time interval in each shuttle becomes

shorter as the test progresses, thereby, requiring
an increase in running pace.
• The 20-meter shuttle run test (Leger et al., 1998) involves a timed shuttle
over an established 20-meter distance.

• The time interval in each shuttle becomes shorter as the stage progresses,
thus necessitating an increase in one's pace. test is progressive and
maximal: easy at the start but harder towards the end. You are urged to run
for as long as possible until you can no longer keep up with the speed.

• You may stop any time when fatigued. Record your stage and shuttle (the
last you heard after quitting) and compute your V02max using the formula
below.

• The 20-meter multi-stage test also known as Leger shuttle run test or LST,
has been found to be a reliable and valid predictor of V02max when
correlated with the measure of V02max using indirect calorimetry (Leger,
Mercier, Gadoury and Lambert, 1988; Leger and Gadoury, 1989).

VO2max = (14.84 + 3.39 x stage) + (0.026 x shuttle)

After obtaining your V02max, you can determine your
current fitness level in Table 6.1*:
Assessing Exercise Intensity
• The most individualized and critical criterion for
determining an exercise prescription is the exercise
intensity.

• It reflects the level of difficulty of an exercise or

how much effort one exerts during exercise.

• You can monitor intensity through the heart rate,

rating of perceived exertion, talk test, metabolic
equivalent (MET) and caloric expenditure.
Heart Rate
• When performing low-to-moderate exercise, there is a linear
relationship between heart rate and oxygen consumption.

• This means that an increase in heart rate is accompanied by

an increase in oxygen consumption.

• Conversely, if heart rate decreases, so does oxygen

consumption.

• To monitor your heart rate response, locate and measure

your pulse.

• Next, calculate your training zone, which represents your

target heart rate during exercise (refer to Assessment 4.1).
• When exercise intensity goes beyond the moderate
range, the heart rate may not be an indicator of
oxygen consumption because as muscles contract at
more than 6 their capacity, they constrict the blood
vessels and restrict blood flow.

• This reduction in blood flow causes the heart to beat

more frequently in order to compensate. Yet, blood
flow remains restricted as well as oxygen delivery.

• Thus, heart rate increase is not a good indicator of

oxygen consumption at higher exercise intensities.
At any rate, the heart rate is still the most common
way of measuring exercise intensity.
Rating of Perceived Exertion
• RPE, sometimes called the Borg Scale (Borg, 1982), was designed by
Dr. Gunner Borg in order to indicate one's level of perceived physical
effort.

• It avoids the need to stop and count heart rate during exercise. The
original scale (Table 6.2) was based on numerical (6 to 20) and
descriptive associations (light to hard) of fatigue or exertion. "There
tends to be a relatively good relationship between the RPE
number/scale and exercise heart rate.

• If you multiply the number from the scale by 10, you will find it relates
well with your current exercise heart rate" (Kotecki, 2011, p. 67).

• Moderate intensity is associated with an RPE rating of 12 (somewhat

hard) to 16 (very hard) and is recommended to improve
cardiorespiratory fitness (ACSM, 2010).
Talk Test
• Individuals should be able to breathe comfortably and
rhythmically throughout all phases of a workout to ensure a safe
and comfortable level of exercise, especially for those just
beginning an exercise program.

• A moderate-intensity exercise is one wherein you can carry on a

conversation, but cannot sing.

• If you struggle to say a few words and need to take a breath to do

so, you are exercising at a vigorous-intensity.

• Like the RPE, it is subjective (measures relative intensity) but is

quite useful in determining a "comfort zone" of aerobic intensity.
Metabolic Equivalent (MET)
• The metabolic equivalent or MET is equal to the oxygen
consumption at rest (l MET 3.5 ml of oxygen per kg. of body
weight per minute).

• Multiples of a MET are then used to classify various activities

in terms of their intensity relative to the resting state. For
example, walking at 3.5 miles per hour is equal to 4 METs.

• This means that the oxygen you consume while performing

this activity is four times above that of resting state.

• It is generally recommended that you use MET levels between

50 and 85% of your maximal MET capacity for
cardiorespiratory fitness gains (ACSM, 2010). What does this
mean? If you have a capacity of 10 METS, exercise at 5 to 8.5
METs.
Caloric Expenditure
• Calories are used to measure the cost or energy expenditure of physical
activity.

• The more work we do, the more energy we expend and the more calories we
use

• Calories that we need each day depend on our sex, age, and activity level
(Estimates of caloric needs are provided in Lesson 3 Table 3.4).

• Generally, it is recommended that we expend approximately 150 to 400

calories (kcal) per activity session (ACSM, 2010). A weekly goal for caloric
expenditure would be between 1000 and 2000 kcal, which has been associated
with providing protection against cardiovascular disease.

• You can achieve this by spreading the 2000 kcal over several days, for example,
400 kcal per session over five days, or 500 kcal per session over four days, or
any other combination. Table 3.5 in Lesson 3 provides the caloric cost of
selected activities.
Muscular System
• The word 'muscle' was coined from the Latin word 'mus‘
which means 'mouse' because flexing the muscle looks like a
mouse scurrying beneath the skin.

• Muscles are classified into cardiac, skeletal (striated, or

striped in appearance and voluntary), and smooth (non-
striated and involuntary). Try all possess the following
properties:

1. Excitability — respond to stimulus;

2. Contractility — generate force to produce movement;
3. Extensibility — to stretch beyond resting length;
4. Elasticity — to resume original length after being stretched.
Skeletal Muscle Structure
• The structure of skeletal muscle (see Figure 6.3) forms the
basis for understanding how it contracts.

• A skeletal muscle is composed of individual fibers bound

together by a me sheath of connective tissues.

• These individual fibers appear elongated and are called

myofibrils.

• Myofibrils are the basic units of a muscle. Strength training

increases the size (hypertrophy) of the myofibrils.

• Myofibrils are grouped in a bundle called a fascicle.

• The contractile units within the myofibrils contain
myofilaments named actin (thin ones) and myosin (thick
ones).

• Myosin filaments have tiny projections (called cross

bridges) on each end that extend toward the actin filaments.

• A myofibril consists of two protein filaments, the actin

(thin) and myosin (thick and with cross bridges).

• When powered by ATP, these filaments slide over each

other and overlap to a certain degree, thereby producing
significant force. When this happens, we describe it as
muscular contraction.
RPE
• Rating of perceived exertion or Borg Scale
indicates one's level of perceived physical effort
without having to stop and count one's heart rate
during exercise.
MET
• Metabolic equivalent is a physiological measure
of the amount of oxygen consumed while sitting
at rest and is equal to 3.5 ml O2 per kg body
weight x min.
Excitability
• Ability of a muscle to respond to a stimulus.
Contractility
• Ability of a muscle to produce movement by
means of generating force.
Elasticity
• Ability of a muscle to stretch beyond its normal
or resting length.
Extensibility
• Ability of a muscle to resume its original or
resting length after removing the stretch
stimulus.
Myofibril
• An individual muscle fiber which appears
elongated.
Fascicle
• Group of myofibrils bundled together.
Myofilaments
• Contractile unit within a myofibril consisting of
actin and myosin.
Muscle Contractions
• Significant force produced by the sliding and
overlapping of myofilaments powered by ATP.
• There are two types of muscular contraction: dynamic and static.

• Dynamic contraction refers to a change in the length of the

muscle when it applies force as a result of cross bridge activity.
When the muscle applies force as it shortens, the contraction is
referred to as concentric. When it lengthens, it is referred to as
an eccentric contraction. When you lower your self to the ground
during a push-up, the biceps muscles in your upper arm are
performing concentric contraction, while the triceps muscles are
contracting eccentrically.

• Static or isometric contraction produces significant' force

without any considerable change in the length of the muscle.
When you assume plank position, the core, hip, and leg muscles
are contracting isometrically.
Slow-twitch (ST) versus fast twitch (FT)
Muscle Fibers

• ST muscle fibers have greater capacity for

aerobic work, are highly resistant to fatigue but
contract slowly. FT muscle fibers contract
rapidly and forcefully and are recruited for high-
intensity work, but fatigue more quickly.
Muscle Fibers
• The human body has two basic types of muscle
fibers: slow-twitch (ST) and fast-twitch (FT).

• The proportion of ST and FT fibers is

determined genetically and conseqyently varies
from one person to another
• Slow-twitch (ST) muscle fibers have a greater capacity for
aerobic work.

• They are more energy efficient because they produce more

force during dynamic contraction for the quantity of energy
used.

• They are also more economical because they produce more

static or isometric force per unit of energy used.

• Since ST fibers are highly resistant to fatigue, they are

preferentially recruited during long-term endurance types of
activity.

• ST fibers are less elastic and stiffer than fast-twitch (FT) fibers
and so they contract more slowly.
• Greater elasticity helps the FT fibers initiate
rapid, forceful contractions.

• Hence, they are preferentially recruited for

performing short, high-intensity work bouts
such as sprinting.

• FT fibers have a greater capacity for anaerobic

work, thus they fatigue more quickly.
Assessing Musculoskeletal Fitness
• Musculoskeletal fitness integrates muscular strength,
muscular endurance, and flexibility.

• Muscle strength, or the maximal force that can be

generated, is specific to the muscle group being tested,
the type of contraction (static versus dynamic,
concentric or eccentric), the speed of the contraction,
and the angle of the joint.

• Thus, there is no single test for muscle strength because

of these very specific considerations.
• At any rate, one-repetition maximum or I-RM, which
represents the greatest resistance that can be moved
through the full range of motion in a controlled manner, has
been traditionally used to measure dynamic strength.

• Common tests for measuring muscle strength include the

one-repetition maximum or I-RM bench press test and IRM
leg press test.

• I-RM testing is determined through trial-and-error,

meaning, it involves several maximal or near-maximal
attempts at lifting a certain weight or resistance.

• As such, a true I-RM might be difficult to establish because

of fatigue.
• Muscular strength and endurance among the youth
are typically assessed with pushups and curl-ups.

• Assessment results are useful in developing your

musculoskeletal fitness which provides significant
benefits that include developing proper posture,
reducing risk of injury, enhancing body
composition, and improving your performance of
motor skills (e.g. playing a sport).
Push-ups
• For this test (CSEP, 2003), face the mat or floor and place your
hands slightly wider than your shoulders with fingers pointing
forward. Keep the legs straight, parallel, and slightly apart with toes
supporting the feet. Women, and even those who cannot support
themselves on their toes, can assume the modified position—
supported by knees.

• Straighten your arm, keep the back straight, then lower the arm
until there is a 90- degree angle at the elbows. Keep your upper arm
parallel to the floor. Perform as many repetitions as possible for as
long as you are able to maintain proper form and the movement is
continuous (no rest stops allowed).

• Record the maximum number of pushups made. To interpret your

test score, look at Table 6.3 (CSEP, 2003).
Curl-ups
• The 1-minute partial curl-ups test (Golding, et al., 1986) requires
you to assume a lying position with feet flat on the floor and knees
bent at more than 90 degrees, hands resting on the thighs.
Complete a slow, controlled curl-up by sliding your hands along
the thigh until they touch the top of your knees. Movement should
be controlled— about one curlup every three seconds or a total of
20 curl-ups per minute.

• Count one curl-up each time your shoulder blade touches the floor
or mat when you return to the bottom position. Heels must stay in
contact with the floor or mat, and no pause or rest is allowed at the
bottom position. The test is terminated when you can no longer
keep the proper form, cadence, or feel fatigued. Record your test
score and interpret this based on Table 6.4 (CSEP, 2003). The 1-
minute partial curl-up test measures abdonimal strength and
endurance.
Sit and Reach
• Flexibility is defined as the functional ability of a joint to move
through its full range of motion (ROM).

• Functional ability means ROM without pain or a limit to

performance.

• Flexibility is joint specific and depends on factors such as joint

capsule distensibility, adequate warm-up, muscle viscosity, and
the compliance of ligaments and tendons.

• There is no single test for flexibility, nevertheless, the sit-and-

reach test is most widely used.

• It reflects hamstring, hip and lower-back flexibility.

The test procedures are as follows:
1. Place a meter stick on the floor with the zero mark
toward the body.

2. Put a piece of tape at least 12 inches long at a right

angle to the stick at the 15 inch mark. Your feet should
be approximately 12 inches apart and the heels aligned
with the tape at the 15-inch mark on the meter stick.

3. Place one hand on top of the other, with the tips of

the fingers aligned, then exhale and slowly lean
forward by dropping the head down toward or
between the arms.
4. Your fingers should maintain contact with the
meter stick while you keep your knees straight.

5. The score is the farthest reached after three

trials.
Interpret your test score accordingly (YMCA, 2000 as cited
in ACSM, 2011).
• Assessments are helpful in establishing initial exercise
prescriptions (mode, intensity, frequency, and time)
and determining changes in fitness levels.

• Knowing how to assess yourself independently,

interpreting the test results accurately, and setting your
persona/ fitness goals are important in the
development of an exercise program.

• Most of all, information from assessments can be useful

in modifying your program necessarily to keep it
grounded on the training principles, safe and effective.