He Whakatauranga Whakangungu I Whakamahia Hei Mii VO2 Max
Ko te whakamahi i te whakamatautau mo te taraiwa a te Bruce mo te whakatau i te kaha o te hunga taakaawanui. Ko te whakamatautau i hangaia e te kaipatu moroao a Robert A. Bruce i te tau 1963 hei whakamatautau kore-whakamatautau hei aromatawai i nga turorotanga me nga mate pukupuku. I roto i te taatai haumanu, ko te kawa o te taahiraa a te Bruce i te wa e kiia ana ko te whakamatautau taimaha, he whakamatautau i te waawanui ranei.
Ka taea te whakamahi i te whakamatau ki te whakatau i te nuinga o te kaha o te hauora ( VO2 max ), he mehua o te kaha o te kaitono ki te whakatutuki i te mahi whakaihiihi. Ka honoa ki te manawanui aporo.
VO2 Nga Toro Max
Ko te tangohanga o te hauora teitei ( VO2 max ) e tino pa ana ki te nui o te nui o te konupora e taea e te tangata te tango i roto me te whakamahi i te waahanga kaha ranei. Ka tohua te rite o te miraka o te hāora i whakamahia i te meneti kotahi i te kilokare o te taimaha tinana (ml / kg / min).
Ko te whakamatautau o te takutai a Bruce ko tetahi whakamātautau kore e whakatauhia ana VO2 max te whakamahi i te ture me te kaha o te kaitono ki te mahi i runga i te taputapu ka nui haere te mahi. Ko ëtahi atu tikanga kaute ME2 te nui ake te kaha o te kohikohi, me te rapu i te kohikohinga tuuturu me te ine o te hauora o te hauora me te hauora o te hau o te hau me te hau e rere ana te kaitakaro i te wa e rere ana. Ko tenei kohikohinga e whakatau ana i te nui o te oxygen e whakamahia ana e te kaitakaro ka oma.
Ko te tikanga, ko taua ahua o te whakamatautau tika e hiahiatia ana kia nui ake te whakamahinga me nga taonga ngawari me te kohikohinga raraunga ko te tauira e pa ana ki te wa i runga i te taputapu.
Me pehea te Whakataunga VO2 Max Ma te whakamahi i te Test Tillmill Test
Ko te kawa a Bruce ko te whakamātautau mahi tino nui i te wa e mahi ai te kaitono ki te whakaoti i te ngoikoretanga ka tere te tere me te whakaheke i nga meneti e toru.
Ko te roa o te wa i runga i te taraiwa ko te tohu tohu ka taea te whakamahi ki te whakatau i te uara VO2 teitei. I te wa o te whakamatautau, he maha nga kohinga o te ngakau, te toto toto me nga whakatau o te mahi kaha .
VO2 Ko te Whakamatauranga Max Treadmill Test
No te mea ko te whakamatautauranga a te Bruce ko te whakamatautau i te waawanui nui, ehara i te mea kaore e taea e te rata a te taakuta me te tirotiro tohunga. I roto i te tangata kaore i mohiohia, i te kaitautoko ranei me te hinengaro o te hinengaro, ko te mahi ki te kaha o te mahi ka taea te whara i nga raruraru o te ngakau. I te wa e whakamatau ana i te whakamatautau o te taraiwa, ka aroturuki nga kaitohutohu i nga tohu tohu a te manawanui, ka mutu te whakamatautau i tetahi tohu o te raruraru.
Mo te kaitautoko, me aroturuki te kaiwhakaako matatini i te rerenga o te ngakau me te riko i te wa katoa o te whakamatautau. Me mohio ko to kaiwhakahaere whakamatautau kei a koe te tohungatanga hauora e tika ana, a he maha nga wa i whakahaerehia ai e koe i nga waahi o mua i te waahi o te waahanga mo te whakamatautau.
Nga Takahanga Whakamātautau a Bruce Treadmill
Wāhanga 1: 1.7 mita ki te 10 ōrau taumata
Wāhanga 2: 2.5 mph i 12 ōrau taumata
Wāhanga 3: 3.4 mita ki te 14 ōrau teitei
Wāhanga 4: 4.2 mita i 16 ōrau tau
Wāhanga 5: 5.0 mita ki te 18 ōrau taumata
Wāhanga 6: 5.5 mita ki te 20 ōrau teitei
Wāhanga 7: 6.0 mita i te 22 ōrau tau
Wāhanga 8: 6.5 i te 24 ōrau tau
Wāhanga 9: 7.0 mita ki te 26 ōrau tau
Ko te Tikanga Bruce Protocol mo te Whakatauira VO2 Max
Ko nga tauira enei:
- Mo te tangata VO2 max = 14.8 - (1.379 x T) + (0.451 x T²) - (0.012 x T³)
- Mo nga wahine VO2 max = 4.38 x T - 3.9
- T = Te tapeke o te wa i runga i te kape i whiua hei hautanga o te meneti (ko te wa whakamatautau o te 9 meneti 30 hawhe ka tuhia hei T = 9.5).
Bruce Protocol Norms
| VO2 Max Whakatauranga mo te Tangata Ka rite ki te ml / kg / min | ||||||
| Age | Tino Rawa | Poor | Pai | Pai | He pai | Teitei ake |
| 13-19 | <35.0 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | > 55.9 |
| 20-29 | <33.0 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | > 52.4 |
| 30-39 | <31.5 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | > 49.4 |
| 40-49 | <30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | > 48.0 |
| 50-59 | <26.1 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | > 45.3 |
| 60+ | <20.5 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | > 44.2 |
| VO2 Max Whakaritea mo nga Wahine Ka rite ki te ml / kg / min | ||||||
| Age | Tino Rawa | Poor | Pai | Pai | He pai | Teitei ake |
| 13-19 | <25.0 | 25.0-30.9 | 31.0-34.9 | 35.0-38.9 | 39.0-41.9 | > 41.9 |
| 20-29 | <23.6 | 23.6-28.9 | 29.0-32.9 | 33.0-36.9 | 37.0-41.0 | > 41.0 |
| 30-39 | <22.8 | 22.8-26.9 | 27.0-31.4 | 31.5-35.6 | 35.7-40.0 | > 40.0 |
| 40-49 | <21.0 | 21.0-24.4 | 24.5-28.9 | 29.0-32.8 | 32.9-36.9 | > 36.9 |
| 50-59 | <20.2 | 20.2-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.7 | > 35.7 |
| 60+ | <17.5 | 17.5-20.1 | 20.2-24.4 | 24.5-30.2 | 30.3-31.4 | > 31.4 |
> Mahinga:
> Te VH Kaiwaiata, Gibson A. Aromatawai Aromatawai Aromatawai me te Whakaaetanga Mahi , Pukapuka Tuawhitu, Te Kohanga Reo mo te Hangarau Aerobics, Dallas TX, 2014.
> Kenney WL, Wilmore JH, Costill DL. Te Ahupūngao o te Waiata me te Mahi . Te Whawhai: Te Kinetics Human; 2012.