Measuring Fitness Levels ExplainedMeasuring Fitness Levels Properly Will Make A Difference Measuring fitness levels is something that very few people do but it will make a difference in your over-all fitness performance. All three systems are important. Depending on the activity, there may be a greater reliance on one system over the others. ATP-CP System For Speed Work: There are small stores of ATP within skeletal muscle, and these energy stores provide immediate energy to sustain physical activities for a short time while measuring fitness levels and performing physical tasks. Once the ATP is used, it breaks down into adenosine diphosphate (ADP). For regeneration of ADP into ATP for more energy, creatine phosphate (CP) is needed. It is the CP the regenerates the ATP. Without CP, ATP could provide energy for only a few seconds. With CP, the ATP-PC system can provide energy for about 30 seconds before other energy systems must take over. Thus, this ATP-CP system, sometimes referred to as the phosphate pool or reservoir, provides immediate anaerobic energy for muscle contraction while measuring fitness levels. ADP + CP ATP + Creatine Lactic Acid and ATP-CP System for Anaerobic Work: Sugar in the muscle is obtained from glycogen, and the process of breaking down sugar for energy is called glycolysis. However, in the process of generating ATP from glucose lactic acid (also known as lactate) is formed. Normally there is only a small amount of lactate in blood, and muscle. When lactate begins to accumulate in muscle and then blood, you will begin to experience muscular fatigue while measuring fitness levels, unless it is cleared by the body, Lactate is cleared from the muscle if the intensity of the exercise is moderate. This happens because after a few minutes the aerobic or oxygen system, which supplies energy for sustained work, kicks in. If an all out effort is sustained, fatigue is inevitable within three to five minutes while calculating fitness levels. Oxygen System for Aerobic Energy: Muscle can use both glucose and fatty acids for energy. These fuel sources can be taken from the circulating blood and from stores within the muscle. Glucose is stored as glycogen and fatty acids are stored as "triglycerides" in the muscle. When long duration activities are performed at a slow pace more "fat" in the form of fatty acids is used for energy than muscle glycogen. During many types of exercise and when calculating fitness levels, all three energy transfer systems are used at various times. The amount that each system contributes to energy metabolism is related to the duration, intensity and type of activity. In general, high intensity, short duration exercises rely mainly on anaerobic energy. Estimating Your Maximal Aerobic Capacity Is Key When Measuring Fitness Levels: Types of protocols currently used to assess cardiorespiratory fitness or aerobic capacity are incremental work rate tests, where the exercise work rate is increased by a uniform amount at predetermined time intervals, and constant work rate tests, where the subject works at a submaximal constant work rate for a specified time period. Your heart rate at the specific work rates are used to estimate maximal oxygen uptake. Although it more accurate calculating fitness levels like this on a treadmill, a bicycle will give a good estimate. If you have access to a stationary bicycle, you can test yourself by using the incremental test protocol described. Although it is best to use a heart rate monitor, you can manually take your pulse at various times during the test. Bicycle Exercise Test Instructions For Measuring Fitness Levels: If desired, you can continue to increase the work rate and exercise for five to six stages. If you use a bike that monitors revolutions per min (RPM), your RPM must be maintained at 60. This seems like a slow pace, since you would usually bike at 70 RPM, but in order to achieve the desired work rate, 60 RPM pace is critical. Whatever type of bike you use, you must check to determine how to regulate kcal/hr. Test Procedures For Measuring Fitness Levels: This will make the fitness test more accurate. After a couple minutes of warm-up, begin to exercise at level 1 or around 450 kcal/hr <± 25 kcal/min); record heart rate after two minutes (end of stage one). Increase the workload to level 2 or approximately 550 kcal/hr and continue for two more minutes. Remember that all stages are 2 minutes, so proceed to levels 3 (650 kcal/hr) and 4 (750 kcal/hr) at the appropriate time. The test should take no longer than 8 minutes, after warming-up.
Record your heart rate at the end of each stage. DO NOT STOP Pedaling While Recording Your Heart Rate. Estimating Maximal Aerobic Capacity Is Important When Calculating Fitness Levels: Extend the line so you can also plot your estimated maximal heart rate on the line. Estimate your maximal aerobic capacity (in L/min), and then normalize for body weight: divide your by your weight in kg. For example if your maximal oxygen uptake was 4,2 L of oxygen/min (4,200 ml) If you weigh 85 kg, your normalized maximal oxygen uptake would be 4.2 L or 4,200 ml/85 = 49 ml/kg/min. To convert your weight in 1b to kg divide by 2.205. Normalizing for body weight allows you to determine how you rate relative to other persons of your age.
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