1. VO2 MAX & TRAINING ADAPTATIONS

2. Oxygen Consumption (VO2)
The amount of o2 taken up and consumed by the body for metabolic processes.
Equal to amount of inspired air minus amount of expired air
VO2 is proportional to workload
Measured by a metabolic cart in a lab environment

3. ..cont.
The maximal rate of oxygen consumption would occur at max HR, SV.
VO2 max is the maximal amount of O2 that can be taken in and used for the metabolic production of ATP during exercise

4. Limiting factors to VO2
The Respiratory System: Inadequate ventilation and oxygen diffusion limitations
The cardiovascular system: Inadequate blood flow; inadequate oxygen-carrying capacity (Q likely the biggest limiting factor)
Energy systems: Lack of mitochondria
Heredity: Accounts for between 25% and 50% of the variance in VO2 Max values.
Age: Related decreases in VO2 Max might partly result from an age-related decrease in activity levels.
Gender: Plays a small role (10%) in the VO2 Max values of male and female endurance athletes.

5. Oxygen Deficit and EPOC

6. Con’t
Oxygen deficit: Difference between the O2 required to perform a task and the O2 consumed before reaching steady state (sub-maximal)
Trained individuals reach this state earlier than non-trained individuals.

7. EPOC
Excess Post-exercise Oxygen Consumption: The extra oxygen required to replenish oxygen to the various systems that were taxed during the exercise.
Eg: Refilling phosphocreatine reserves, replenishing O2 in blood and tissues, lowering breathing rate, lowering body temp. and increasing blood lactate removal.
Active recovery can aid in the removal of blood lactate.

8. Physiological Adaptations Due to Endurance Training

9. Cardiovascular Adaptations From Aerobic Training
Increased cardiorespiratory endurance
Increased muscular endurance
Decreased VO2 at rest and submaximal exercise
Increased VO2 Max
Increased heart weight, volume, and chamber size
Increased left ventricle wall thickness “athletes heart”
Increased left ventricle EDV
Increased blood plasma
Increased Stroke Volume

10. Cardiovascular Adaptations From Aerobic Training
Decreased Resting Heart Rate
Decreased submaximal heart rate
Decreased maximum heart rate of elite athletes
if your heart rate is too fast the period of ventricular filling is reduced and your stroke volume might be compromised.
the heart expends less energy by contracting less often but more forcibly than it would by contracting more often.
Decreased Heart Rate Recovery

11. Cardiovascular Adaptations From Aerobic Training
Maintained cardiac output at rest and submaximal exercise
Increased cardiac output during maximal exercise
Increased blood flow to the muscles
increased capillarization of trained muscles
greater opening of existing capillaries in trained muscles
more effective blood redistribution
increased blood volume
decreased blood viscosity & increased oxygen delivery
Decreased resting blood pressure
from increased blood flow

12. Cardiovascular Adaptations From Aerobic Training
Increased blood volume (blood plasma) and is greater with more intense levels of training
increased plasma proteins which help retain blood fluid
increased red blood cell volume
decreased blood viscosity

13. Respiratory Adaptations From Aerobic Training
Respiratory system functioning usually does not limit performance because ventilation can be increased to a greater extent than cardiovascular function.
Slight increase in Total lung Capacity
Slight decrease in Residual Lung Volume
Increased Tidal Volume at maximal exercise levels
Decreased respiratory rate and pulmonary ventilation at rest and at submaximal exercise
(RR) decreases because of greater pulmonary efficiency
Increased respiratory rate and pulmonary ventilation at maximal exercise levels
from increased tidal volume

14. Respiratory Adaptations From Aerobic Training
Unchanged pulmonary diffusion at rest and submaximal exercise.
Increased pulmonary diffusion during maximal exercise.
from increased circulation and increased ventilation
from more alveoli involved during maximal exercise
Increased A-VO2 difference especially at maximal exercise.

15. Metabolic Adaptations From Aerobic Training
Lactate threshold occurs at a higher percentage of VO2 Max.
from a greater ability to clear lactate from the muscles
from an increase in skeletal muscle enzymes
Decreased Respiratory Exchange Ratio (ratio of carbon dioxide released to oxygen consumed)
from a higher utilization of fatty acids instead of carbo’s
however, the RER increases from the ability to perform at maximum levels of exercise for longer periods of time because of high lactate tolerance.
Increased resting metabolic rate
Decreased VO2 during submaximal exercise
from a metabolic efficiency and mechanical efficiency

16. Metabolic Adaptations From Aerobic Training
Large increases in VO2 Max
in mature athletes, the highest attainable VO2 Max is reached within 8 to 18 months of heavy endurance training.
VO2 Max is influenced by “training” in early childhood.
from increased size and number of mitochondria
from increased blood volume, cardiac output & O2 diffusion
from increased capillary density

17. Physiological Adaptations Due to Endurance Training