11.1: Part A- The Talk Test
- Page ID
- 100762
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Part A- The Talk Test
There are some really fancy ways to determine someone’s anaerobic or lactate threshold. We will go into the details of this in class but not in this assignment. When you start really pushing your breathing your talk becomes interrupted. This phenomenon is being used by the Talk Test. You should recite something you know really well. Happy birthday, pledge of allegiance, the ABCs. Don’t sing because tis takes more O2- just talk at a normal volume. The whole point of the Talk Test- is to determine your 3 different exercise zones:
· Zone 1- - is below VT1- All Aerobic- you can speak in full sentences easily
· Zone 2- is between VT1 and VT2- Aerobic and Anaerobic mix- some difficulty speaking in full sentences, but still able to speak without great difficulty.
· Zone 3- is above VT2- All Anaerobic-you can only get out a few words at a time.
I WANT TO MAKE IT CLEAR- BECAUSE A LOT OF PEOPLE MESS THIS UP!!! YOU ARE ONLY GOING TO DETERMINE YOUR VENTILATORY THRESHOLD 1 AND 2!! You will also do a “warm up” (below VT1)
Watch the video https://youtu.be/e8vRWNb0suE and then- Find out your two thresholds by exercising at increasing intensities and find out your heart rate (%HRR) and RPE when:
1) You are having difficulty speaking in full sentences. This is your ventilatory threshold- VT1 and the cutoff between Zone 1 and beginning of Zone 2. It means you are no longer totally aerobic.
2) You go from some difficulty saying a sentence to a lot of difficulty saying words. This is your VT2 and it represents you going anaerobic. This is the cut off from the end of Zone 2 and 3.
I want four things at each cut-off (VT1 and 2). These go into the rows. The columns are the zones
1. The heart rate you are at for each- VT1 and VT2 but I also want one for like a warm-up where you are clearly able to speak in full sentences.
2. The HRR% of your heart rate. Review- other section (Ex HR- RHR)/ (MaxHR- RHR)
3. The rating of perceived exertion. Sort of like the pain scale in a hospital. Give your exertion scale when you hit those VT1&2 values. Look it up (I WANT A 10 PT SCALE- NOT 20 PT- Borg scale)
4. A description of how the talking was. Just a sentence or two- not a word or two!
Perform some exercise at three different intensities: (warm-up, VT1, VT2) and make sure to come down slowly from VT2. This should feel very hard. Like 80% on HRR% and an 8 on a 10 pt exertion scale.
Make a table with: a) your intensity (if the machine measures something or a run speed or what you were doing- jogging, running, sprinting) great if not just say what you did. b) Your HR, c) HRR%, d) RPE for each zone/cutoff and e) how you were able to talk or not - so a 5 rows and 3 columns would be good. Comment on anything you learned or thought was interesting.
|
Level |
Activity/ Level |
HR(bpm) |
%HRR |
RPE(1-10) |
Description of Talking |
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Warm Up |
Walk |
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VT1 |
Jog |
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VT2 |
Sprint |
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