No ce the significant increase of oxygen consump on when we go from

a res ng state to steady states of maximal exercise at a given intensity.

This represents the indirect calorimetry,

an increase in your metabolic rate compared to rest.

As you become more aerobically fit from endurance training, your ability to transport, deliver
and u lize oxygen for energy produc on is enhanced. Thus, the maximal rate in which you can
consume oxygen reflects these beneficial cardiovascular adapta ons.

Endurance or aerobic ac vi es that recruit a large muscle mass over an extended period of me
generally produce athletes with the highest values for VO2 max.

Regarding the energe cs of exercise, ATP is unique because:

It is the body’s only high-energy compound

It is the only compound that can be used directly for muscle contrac on

It is readily available in high concentra ons in muscle

It can only be produced by carbohydrate breakdown

Correct – ATP alone can supply the energy necessary for muscle contrac on.

The issue of maintaining ATP during

exercise is further complicated by the fact that the concentra on of

ATP in muscle at rest is extremely low. As expected, when we go from

rest to submaximal exercise, the rate of ATP u liza on by

the muscle increases drama cally. Since muscle ATP levels are low at rest,

it is impera ve that the rate of ATP produc on increases to an equal

extent of that of u liza on if we wish to con nue to exercise for

more than several seconds. With very intense exercise, it is

possible for the rate of ATP u liza on to increase beyond the capacity for

ATP produc on to keep pace.

Being consistant with her endurance training program contributed to the increase in her VO2
max because its an indica on of her

cardiovascular fitness

Abstract

This study consists of two training experiments using a mechanically braked cycle ergometer.

First, the effect of 6 wk of moderate-intensity endurance training

(intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 [Link]-1) on the anaerobic
capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated.

A er the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max
increased from 53 +/- 5 [Link]-1 min-1 to 58 +/- 3 [Link]-1 (P < 0.01) (mean +/- SD).
Second, to quan fy the effect of high-intensity intermi ent training on energy release, seven
subjects performed an intermi ent training exercise 5 [Link]-1 for 6 wk.

The exhaus ve intermi ent training consisted of seven to eight sets of 20-s exercise at an
intensity of about 170% of VO2max with a 10-s rest between each bout. A er the training
period, VO2max increased by 7 [Link]-1, while the anaerobic capacity increased by 28%.

In conclusion, this study showed that moderate-intensity aerobic training that improves the
maximal aerobic power does not change anaerobic capacity and that adequate high-intensity
intermi ent training may improve both anaerobic and aerobic energy supplying systems
significantly, probably through imposing intensive s muli on both systems.

a classic chronic adapta on is an increase in mitochondrial number,

and oxida ve capacity in skeletal muscle. The primary signal shown here,

are ac vated acutely during exercise. A er weeks of being repeatedly ac vated,

chronic adapta ons are made in the pathway responsible for mitochondrial biogenesis, thereby
increasing their numbers.

as discussed in the cardiovascular system videos, endurance training will also lead to an
increase in maximal oxygen consump on.

All components of the fi h equa on both maximal cardiac output and maximal arteriovenous
oxygen difference respond,

and adapt via the overload principle to the training s mulus.

Explain the significance of the “Fight or Flight” response to the cardiac output response to
exercise

The flight or fight is preparing the body for movement.

Correct
Both the sympathe c nervous system and the adrenal hormone epinephrine are elevated when
the body is frightened or physically stressed.

These variables effect both heart rate as well as the force of contrac on of the heart, and thus,
the stroke volume

Improvements in VO2 max may con nue for 6 to

12 months a er the beginning of a regular exercise

program. This increase may be accentuated if there is

significant weight loss, because the most appropriate

expression of V O2 max is when it is normalized for body

weight (e.g., mL/kg/min).

principle of individuality

Central adapta ons, such as changes in cardiac func on

and structure, contribute toward an increase in aerobic

capacity (VO2max), and these have been found to be

greatest following aerobic training of large muscle groups

this increase in mitochondrial oxida ve capacity associated with endurance training will result
in a greater ability to u lize fats for fuel.

Thereby, sparing carbohydrate stores.

Finally, as discussed in the cardiovascular system videos, endurance training will also lead to an
increase in maximal oxygen consump on.
All components of the fi h equa on both maximal cardiac output and maximal arteriovenous
oxygen difference respond, and adapt via

the overload principle to the training s mulus.

The op mal me for consump on of carbohydrates a er an endurance training session or

first 1-2 hours a er exercise when insulin sensi vity is the greatest.

Some considera ons must be given to Mary Ann's nutri on which is another factor in the
increase of her VO2 max.

Carbohydrates are an important source of energy. They fuel the processes in your body. The
carbohydrates are broken down by the body into glucose, which can be absorbed into the
bloodstream.

Once absorbed, glucose molecules travel in the blood to the body's cells where they are used
for respira on. The glucose reacts with oxygen, releasing energy.

Doing intense workouts requires quality fuel and you get that from the foods that you eat. Avoid
junk food and processed foods as much as possible. Instead, fuel your body with plenty of fruits
and vegetables, lean protein, whole grains, and low-fat dairy.[14]

Aim for 3 meals and 2 to 3 snacks daily to ensure that you always have fuel for your workouts.

Avoid ea ng large meals right before a workout or within 2 hours of bed me.

Drink water throughout the day to stay well-hydrated.

It means another sedentry 27 year old female with the same ini al VO2 max follows the same
training is likely to improve a different degree.

Finally, it is worth to remember that this improvement in VO2 max is largely reversible and once
the training ceases it can return to the base level a er a few months without training.

VO2max is the maximum Oxygen a person can use, measured in [Link]-1, and it reflects
the adap ons to exercise, especially endurance training. It is a great indicator of the
cardiovascular and health levels in general. High VO2max means the person can perform
moderate intensity exercises for long periods (1 hour or more) or do her/his daily tasks without
ge ng red.

VO2max is defined by the Fick Equa on as:

VO2maz= Cardiac Output x (a-v)O2 difference

Where Cardiac Output is defined as:Cardiac Output = Stroke Volume x Heart Rate (HR)

Based upon their characteris cs, Type 1 fibers high in mitochondria can use fats to a greater
extent as well as use carbohydtates aerobically. This will controbute to carbohydrate sparing.
Addi onally, Type 1 fibres are most fa gue resistant of our daily muscle fibres which is ideal for
endurance ac vi es.

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