ACSM -Exercise Physiologist Certification d d d d
Test - Review And Metabolic Calculations d d d d d d
Exam Questions With Mark Scheme d d d d
Define Absolute Oxygen Consumption (Absolute VO2) -
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- rate at which oxygen is consumed by whole person
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- provides estimate of caloric expenditure
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- expressed in L/min (L x min-1) or mL/min (mL x min-1)
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What is the resting absolute VO2 for a 70-kg person? -
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- 0.245 L/min
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What is the max absolute VO2 for a highly trained aerobic athlete? -
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- could be as high as 5.5 L/min
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How do you calculate caloric expenditure based on absolute VO2? -
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1L of O2 consumed expends 5 kcals or 20.9 kilojoules
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Define Relative Oxygen Consumption (relative VO2). -
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- rate of oxygen consumption relative to body weight
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- volume of oxygen consumed per kilogram of body weight every minute
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- expressed in mL/kgmin (mL x kg-1 x min-1)
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- Relative VO2 at given body mass requires same amount of O2 at rest and at any work rate,
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regardless of age, gender, race, fitness level d d d d d d
- used to compare VO2 of individuals who vary in size
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higher value is indicative of greater aerobic fitness
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- All ACSM formulas provide gross relative terms VO2
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What is the resting relative VO2? -
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assumed to be 3.5 ml/kgmin
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What is the max relative VO2 for a highly trained aerobic athlete? -
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75-80 mL/kgmin
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Define a metabolic equivalent (MET). -
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- expression of energy expenditure or exercise intensity
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- 1 MET = Relative VO2 at rest or 3.5 mL/kgmin
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can be used to determine initial cycling or walking workloads for cardiac rehab patients
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- allows for easy comparison of VO2 during exercise to VO2 at rest
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How is a MET calculated? -
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Relative VO.5 ml/kgmin
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Define a calorie (kilocalorie). -
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- expression of energy intake and expenditure
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- commonly used to quantify amount of energy derived from consumed foods
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, - also used to determine amount of energy expended at rest and during physical activity
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What is a fat store and how do you lower them? -
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- Most excess energy intake is stored as fat
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- takes 3500 cals to make and store 1 lb of body weight SO
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- 1 lb of body weight can provide 3500 cals of energy
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walking/running 1 mile expends 100 cals, so one would need to walk 35 miles to lose 1 lb of d d d d d d d d d d d d d d d d d d d
fat
Why is 1 MET (3.5 ml/kgmin) of O2 required at rest? -
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vital amount for survival of body's cells, tissues and systems
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How does physical activity affect VO2? -
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increases VO2 above resting requirements
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What's the difference between Net VO2 and Gross VO2? -
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- Gross VO2 = VO2 + resting VO2
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- Net VO2 = gross VO2 - resting VO2
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- Net VO2 used to assess caloric cost of exercise
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both can be expressed in relative and absolute terms
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- ACSM provided values for metabolic formulas are gross VO2 values
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Describe how to convert METs to pounds of fat - d d d d d d d d d d
- METs --> Relative VO2 --> Absolute VO2 --> Kcal/min --> total Kcal --> lbs of
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dfat
- MET = 3.5 mL/kgmin
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- MET x 3.5 = VO2 mL/kgmin
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- Absolute VO2 mL/min = relative VO2 x kg
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- Absolute VO2 L/min = absolute VO2 mL/min / 1000
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- 1 L absolute VO2 = 5 kcal
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- Kcal/min = absolute VO2 x 5
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- Total Kcals = Kcals/min x total minutes
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- 1 lb = 3500 Kcals
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- Total lbs = total Kcals / 3500
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What is the MET equivalent to 8.75 ml/kgmin? -
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1 MET = 8.75 mL/kgmin
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3.5 mL/kgmin ?? METS
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- 8.75/3.5 = 2.5 METS
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What is the absolute VO2 equivalent to 10 METS for a 154 lb male -
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- 10 METS --> Relative VO2 --> Absolute VO2
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- 154 lbs --> kg
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- 1 kg = 2.2 lbs
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- 154/2.2 = 70 kg
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- 10 x 3.5 x 70 kg = 2450 mL/min or 2.45 L/min
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What is the equivalent total caloric expenditure of 2.5 lbs body fat? -
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1 lb = 3500 kcals
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2.5 x 3500 = 8750 kcals
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Test - Review And Metabolic Calculations d d d d d d
Exam Questions With Mark Scheme d d d d
Define Absolute Oxygen Consumption (Absolute VO2) -
d d d d d d d
- rate at which oxygen is consumed by whole person
d d d d d d d d d d d d d d d d d d d d d d d d d d d
- provides estimate of caloric expenditure
d d d d d
- expressed in L/min (L x min-1) or mL/min (mL x min-1)
d d d d d d d d d d d
What is the resting absolute VO2 for a 70-kg person? -
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- 0.245 L/min
d d d d d d d d d d d d d d d d d d d d
What is the max absolute VO2 for a highly trained aerobic athlete? -
d d d d d d d d d d d d d
- could be as high as 5.5 L/min
d d d d d d d d d d d d d d d d d d d d d d d d d
How do you calculate caloric expenditure based on absolute VO2? -
d d d d d d d d d d d
1L of O2 consumed expends 5 kcals or 20.9 kilojoules
d d d d d d d d d d d d d d d d d d d d d d d d d d d
Define Relative Oxygen Consumption (relative VO2). -
d d d d d d d
- rate of oxygen consumption relative to body weight
d d d d d d d d d d d d d d d d d d d d d d d d d d
- volume of oxygen consumed per kilogram of body weight every minute
d d d d d d d d d d d
- expressed in mL/kgmin (mL x kg-1 x min-1)
d d d d d d d d
- Relative VO2 at given body mass requires same amount of O2 at rest and at any work rate,
d d d d d d d d d d d d d d d d d d d
regardless of age, gender, race, fitness level d d d d d d
- used to compare VO2 of individuals who vary in size
d d d d d d d d d d
higher value is indicative of greater aerobic fitness
d d d d d d d
- All ACSM formulas provide gross relative terms VO2
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What is the resting relative VO2? -
d d d d d d d
assumed to be 3.5 ml/kgmin
d d d d d d d d d d d d d d d d d d d d d d
What is the max relative VO2 for a highly trained aerobic athlete? -
d d d d d d d d d d d d d
75-80 mL/kgmin
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Define a metabolic equivalent (MET). -
d d d d d d
- expression of energy expenditure or exercise intensity
d d d d d d d d d d d d d d d d d d d d d d d d d
- 1 MET = Relative VO2 at rest or 3.5 mL/kgmin
d d d d d d d d d d
can be used to determine initial cycling or walking workloads for cardiac rehab patients
d d d d d d d d d d d d d
- allows for easy comparison of VO2 during exercise to VO2 at rest
d d d d d d d d d d d d
How is a MET calculated? -
d d d d d d
Relative VO.5 ml/kgmin
d d d d d d d d d d d d d d d d d d d d d d
Define a calorie (kilocalorie). -
d d d d d
- expression of energy intake and expenditure
d d d d d d d d d d d d d d d d d d d d d d d d
- commonly used to quantify amount of energy derived from consumed foods
d d d d d d d d d d d
1|Page
, - also used to determine amount of energy expended at rest and during physical activity
d d d d d d d d d d d d d d
What is a fat store and how do you lower them? -
d d d d d d d d d d d d
- Most excess energy intake is stored as fat
d d d d d d d d d d d d d d d d d d d d d d d d d d
- takes 3500 cals to make and store 1 lb of body weight SO
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- 1 lb of body weight can provide 3500 cals of energy
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walking/running 1 mile expends 100 cals, so one would need to walk 35 miles to lose 1 lb of d d d d d d d d d d d d d d d d d d d
fat
Why is 1 MET (3.5 ml/kgmin) of O2 required at rest? -
d d d d d d d d d d d d
vital amount for survival of body's cells, tissues and systems
d d d d d d d d d d d d d d d d d d d d d d d d d d d
How does physical activity affect VO2? -
d d d d d d d
increases VO2 above resting requirements
d d d d d d d d d d d d d d d d d d d d d d
What's the difference between Net VO2 and Gross VO2? -
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- Gross VO2 = VO2 + resting VO2
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- Net VO2 = gross VO2 - resting VO2
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- Net VO2 used to assess caloric cost of exercise
d d d d d d d d d
both can be expressed in relative and absolute terms
d d d d d d d d
- ACSM provided values for metabolic formulas are gross VO2 values
d d d d d d d d d d
Describe how to convert METs to pounds of fat - d d d d d d d d d d
- METs --> Relative VO2 --> Absolute VO2 --> Kcal/min --> total Kcal --> lbs of
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dfat
- MET = 3.5 mL/kgmin
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- MET x 3.5 = VO2 mL/kgmin
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- Absolute VO2 mL/min = relative VO2 x kg
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- Absolute VO2 L/min = absolute VO2 mL/min / 1000
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- 1 L absolute VO2 = 5 kcal
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- Kcal/min = absolute VO2 x 5
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- Total Kcals = Kcals/min x total minutes
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- 1 lb = 3500 Kcals
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- Total lbs = total Kcals / 3500
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What is the MET equivalent to 8.75 ml/kgmin? -
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1 MET = 8.75 mL/kgmin
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3.5 mL/kgmin ?? METS
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- 8.75/3.5 = 2.5 METS
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What is the absolute VO2 equivalent to 10 METS for a 154 lb male -
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- 10 METS --> Relative VO2 --> Absolute VO2
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- 154 lbs --> kg
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- 1 kg = 2.2 lbs
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- 154/2.2 = 70 kg
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- 10 x 3.5 x 70 kg = 2450 mL/min or 2.45 L/min
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What is the equivalent total caloric expenditure of 2.5 lbs body fat? -
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1 lb = 3500 kcals
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2.5 x 3500 = 8750 kcals
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