HHP 2200 Lecture Notes - Lecture 17: Exercise Intensity, Gellish, Vo2 Max
3 May 2018
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Relative Exercise Intensity Methods
1. Rating of perceived exertion
a. 12-17 (6-20 scale)- goes with HR
b. 6-11= light
c. 12-14= somewhat hard
d. 15-16=hard
e. 17/18= very hard
f. 19/20= very, very hard/max exertion
2. Heart rate
a. HR max = 64- 95%
i. Heart rate max method
• Equation: exercise HR = HRmax x intensity
• Example: 22yo with a goal of exercising at 64 to 95% max
1. Determine HRmax
i. HRmax= 220-22=198bpm
2. Determine lower exercise HR
i. Exercise HR (64%) = 198 x .64 = 127 bpm
3. Determine higher exercise HR
ii. Exercise HR (95%) = 198 x .95 =- 188bpm
ii. Heart Rate Reserve Method
• Equation: Exercise HR = (HRR x Intensity) + HRrest
• HRR = HRmax – HR rest
• Example: 22yo, HRrest = 68 bpm, exercise at 40-89%max
1. Determine HRmax
i. HRmax + 220 – age = 198 bpm
2. Determine HRR
i. HRR = 198 – 68 = 130 bpm
3. Determine lower exercise HR
i. HR1 = (130 x .4) + 68 = 120 bpm
4. Determine higher exercise HR
i. HR2 = (130 x .89) + 68 = 184 bpm
b. HR reserve = 40-89%
3. VO2max or MET max
a. 40-89%
Heart Rate Methods
Use HRmax declines with age
• Determine HRmax:
1. GXT measured or highest HR during 2 200m sprints (30 sec in between)
2. Prediction Equations
▪ 206.7 – [.67 x age] (Gellish equation)
▪ 220 – age (ex. 220-19=201)
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