Question

Prescribing exercise intensity can be achieved using many physiological variables. One of the most useful manners may be to use respiratory gas exchange measurements. First describe exercise intensity zones based upon ventilatory equivalents. Then relate the following: heart-rate zones, lactate threshold(s), and VO2max to these zones created using ventilatory equivalents.

Answer 1

Intensity category
SEDENTARY
Objective measures
< 1.6 METS
< 40% HRmax
<20% HRR
< 20% VO2max
Subjective measures
RPE (C): <8
RPE (C-R): < 1
Descriptive measures
activities that usually involve
sitting or lying and that have
little additional movement and
a low energy requirement
  

Intensity category
LIGHT
Objective measures
1.6 <3 METS
40 < 55% HRmax
20 < 40% HRR
20 < 40% VO2max
Subjective measures
RPE (C): 8-10
RPE (C-R): 1-2
Descriptive measures
an aerobic activity that
does not cause a noticeable
change in breathing rate
• an intensity that can be
sustained for at least 60
minutes

Intensity category
MODERATE
Objective measures
3<6 METS
55 < 70% HR,max
40 < 60% HRR
40 < 60% VO2max
Subjective measures
RPE (C): 11-13
RPE (C-R): 3-4
Descriptive measures
• an aerobic activity that is
able to be conducted whilst
maintaining a conversation
uninterupted
• an intensity that may last
between 30 and 60 minutes

Intensity category
VIGOROUS
Objective measures
6<9 METS
70 < 90% HRmax
60 < 85% HRR
60 < 85% VO2max
Subjective measures
RPE (C): 11-13
RPE (C-R): 3-4
Descriptive measures
an aerobic activity in which a
conversation generally cannot
be maintained uninterupted
• an intensity that may last
up to about 30 minutes

Intensity category
HIGH
Objective measures
29 METS
2 90% HRmax
2 85% HRR
2 85% VO2max
Subjective measures
RPE (C): 17
RPE (C-R): 2 7
Descriptive measures
an intensity that generally
cannot be sustained for longer
than about 10 minutes