Male 45yrs. of age RHR - 70bpm Body Weight : 155lbs. Est. VO2 = 36 ml.kg.min

1. What is his aerobic capacity classification?

2. What % HRR/VO2R should he start training at?

3. Calculate HRmax =

4. Calculate: HRR =

5. Calculate: VO2R =

6. Calculate: %HRR: both low and high range a. Low b. High

7. Calculate: %VO2R-both low and high range a. Low METS = b. High METS =

8. Using the walking equation design a walking program that has him walking at a speed of 3.5mph. Which Target/Training %VO2 will you start him at? Solve for %Grade a. Trains at

9. If he is walking 20 minutes/session, how many NET kcals will he burn?

10. He has been training at this workload for approximately 1 % months, what is the marker for CRF to signal plateau?

11. You create the next overload at a 2% increase. What is his new target/training VO2 & HR

12. Using the 2011 Compendium of Physical Activity (posted the Blackboard), what realistic recreational sport activities might you recommend for him within his given MET range to help keep him active?

13. After 15 weeks of training what would be the expected outcome increase you might see in VO2 given he is general population. Give the %'s and the new expected VO2.