Chapter 11 1 Explain the concept of VO2 max include what it measures how you determine if a subject has reached it and explain clearly how this information can be used VO2max is a person s maximal oxygen consumption during exercise Fundamental measure of physiologic functional capacity for physical activity Demonstration of a leveling off or peking over in oxygen consumption with increased exercise intensity means a person has reached their VO2max A subject has reached VO2max if they have reached their age predicted maximum HR if their RER is above 1 15 8 to 10 mmol of lactate in the blood This information can be used for training purposes in athletes who want to improve their VO2max diagnosing cardiovascular diseases in cardiac patients and evaluating an individual s level of fitness 2 What are some of the factors that can affect VO2 max Mode of activity different forms of physical activity reflects slight differences in VO2max values Heredity most physical fitness demonstrates high heritability Researchers estimate the genetic effect at about 20 30 for VO2max 50 for max HR and 70 for physical working capacity State of training depends on the subject s fitness and training level at the time of the VO2max test Gender women typically achieve VO2max scores 15 30 below values of males Body size and composition variations in body mass explain nearly 70 of differences in VO2max scores Age VO2max declines steadily after age 25 at a rate of about 1 per year 3 Explain some of the factors responsible for the improvement in VO2 max through exercise Include the cardiovascular changes one might expect to see with exercise training Some factors for the improvement in VO2max are areas of improved muscular strength heart rate and cardiac function and body weight and composition As well as increased heart muscle size improved stroke volume the amount of blood the heart pumps each beat lower resting heart rate increased amount of hemoglobin in red blood cells improved ability for muscles to get oxygen from blood improved blood pressure improved respiratory efficiency 4 How does the concept of specificity apply when talking about VO2 max Include mode of exercise subject fitness status and different types of equipment one might use to measure VO2 max A high degree of specificity exists for the effects of physical training on neuromuscular patterning and demands Terms such as speed power and endurance must be applied precisely within the context of the specific movement patterns and specific metabolic and physiologic requirements of the activity A VO2max test can be performed on a treadmill stair climber bicycle in the water etc 5 What factors account for gender differences in VO2 max Differences in body composition between men and women women usually average about 25 body fat Men posses more muscle mass Men have 10 14 more hemoglobin due to more testosterone This difference in the blood s oxygen carrying capacity enables men to circulate more oxygen during physical activity Physical activity levels differ between the average male and female Social constraints reduce opportunities for females of all ages to participate in athletic activities Chapter 21 1 Be familiar with factors which affect the aerobic training response intensity duration etc Four important factors influence the aerobic training response 1 Initial level of aerobic fitness 2 Training intensity 3 Training frequency 4 Training duration Also the type of exercise you are doing is important 2 Maintenance of aerobic fitness gains In order to maintain aerobic fitness gains it is important to exercise at the same intensity and duration The frequency does not play an important roll once a person is trained Subjects who maintained the same intensity and frequency but decreased duration had reduced VO2max With intensity held constant the frequency and duration of activity required to maintain a certain level of aerobic fitness are lower than required to induce improvement 3 Understand various cardiovascular adaptations that occur with chronic training Cardiac hypertrophy increases in the heart s mass and volume with greater left ventricular end diastolic volumes during rest and physical activity Increase in plasma volume Heart rate adaptations contribute to the resting and submaximal exercise bradycardia in highly conditioned athletes or previously sedentary individuals who train aerobically Basically a lower resting HR Stroke volume endurance training causes the heart s stroke volume to increase during rest and physical activity Cardiac output an increase in maximum cardiac output represents the most significant adaptation in cardiovascular function with aerobic training Oxygen extraction endurance training increases the quantity of oxygen extracted from circulating blood Blood flow and distribution as the muscle s ability to deliver extract and use oxygen increases the active tissue s oxygen needs require proportionally less blood flow Blood pressure Regular aerobic training reduces systolic and diastolic blood pressure 4 Explain the concepts of overload reversibility where it applies to training Understand different ways you can apply the overload principle Regular application of a specific exercise overload enhances physiologic function to induce a training response Achieving the appropriate overload requires either manipulating training frequency intensity and duration or a combination of these factors 5 What is the Karvonen formula What is an optimal target heart rate for cardiovascular adaptations use the Karvonen formula to calculate The Karvonen formula HRthreshold HRrest 0 60 HRmax HRrest Aerobic capacity improves if effort intensity regularly maintains heart rate between 55 and 70 of maximum 6 Understand task specificity Exercise training specificity refers to adaptations in metabolic and physiologic functions that depend on the intensity duration frequency and mode of overload imposed Aerobic training that relies on specific muscles in the desired performance most effectively improves fitness for swimming running biking etc 7 What are the advantages of training at the lactate threshold An improvement in the blood lactate concentration RPE relationship improves with repeated bouts of activity Must reevaluate and increase lactate threshold as training increases 8 What is interval training and what is the rationale for its use With correct spacing of physical activity and rest intervals one can perform extraordinary amounts of
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