FEEL FREE TO MAKE UP NUMBERS WITHIN REASON In this lab, we will attempt to monitor the acute cardiorespiratory adaptations to exercise. Select a mode of cardiorespiratory exercise that you can accomplish at your local gym. Examples would be: walking/jogging on a treadmill, stair climbing (Stairmaster), cycling (upright or recumbent), rowing, or the elliptical machine. Be prepared to monitor your heart rate, either by taking your radial pulse, or via a heart rate monitor. Have Borg's Perceived Exertion Scale handy. Table 8.1, page 147 in your text. You will use it to determine your workload… go completely by how you feel! Complete the table below. Measure your heart rate and breathing rate in the last 10-20 seconds of the stage. Most stages are two minutes except for the warm-up (3 minutes) and peak exercise (1 minute). Heart rate is going to be completely dependent on workload. Breathing rate is greatly affected by us! Try to take a 10-second count of your breaths and then multiply by 6 (you can do the same if you are taking your radial pulse. I would prefer you use a heart rate monitor). MODE: Resting HR: Resting BR: MIN RPE WORKLOAD HR BR 1 7 2 7 3 7 4 9 5 6 11 7 8 13 9 10 15 11 12 17 13 14 19 15 11 16 17 9 18 19 7 20 **** ****Do not exit the machine until your heart rate is more than 20 beats per minute above your resting heart rate. Answer the following questions and submit your responses: Was there a fairly steady progression in workload? In other words, if you increased your workload by 1.0 mph from level 7 to level 9, did you also increase your workload 1.0 mph from level 15 to level 17? Why or why not, do you think? Did you notice any considerable jumps in your heart rate from one workload to another? Did you notice any considerable jumps in breathing rate from one workload to another? Do you do this mode of exercise regularly? If you do this mode of exercise regularly, at what RPE level do you usually workout? If you do not do this mode of exercise regularly, did you find yourself fatiguing faster than you thought you would? Did you experience any decrease in your heart rate with an increase in workload? If so, what might that be attributable to? Did you heart rate get up to 85% of heart rate reserve? (Calculated in Lab 2) If so, at what workload? If not, do you really think you pushed yourself to an 'extremely hard' level? Based on the training range you calculated for yourself in Lab 2, could you exercise within that range for at least 20 minutes, continuously? Why or why not? What are the health benefits of cardiorespiratory exercise? What are the performance benefits to the type of workout your just completed?