Notice the significant increase of oxygen consumption when we go from
a resting 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 utilize oxygen for energy production is enhanced. Thus, the
maximal rate in which you can consume oxygen reflects these beneficial
cardiovascular adaptations.
Endurance or aerobic activities that recruit a large muscle mass over an extended
period of time generally produce athletes with the highest values for V̇ O2 max.
Regarding the energetics 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 contraction
It is readily available in high concentrations in muscle
It can only be produced by carbohydrate breakdown
Correct
Correct – ATP alone can supply the energy necessary for muscle contraction.
The issue of maintaining ATP during
exercise is further complicated by the fact that the concentration of
ATP in muscle at rest is extremely low. As expected, when we go from
rest to submaximal exercise, the rate of ATP utilization by
the muscle increases dramatically. Since muscle ATP levels are low at rest,
it is imperative that the rate of ATP production increases to an equal
extent of that of utilization if we wish to continue to exercise for
more than several seconds. With very intense exercise, it is
possible for the rate of ATP utilization to increase beyond the capacity for
ATP production to keep pace.
Being consistant with her endurance training program contributed to the increase in
her VO2 max because its an indication 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.
After 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 quantify the effect of high-intensity intermittent training on energy
release, seven subjects performed an intermittent training exercise 5 [Link]-1 for 6
wk.
The exhaustive intermittent 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. After 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 intermittent training may improve both anaerobic and
aerobic energy supplying systems significantly, probably through imposing intensive
stimuli on both systems.
a classic chronic adaptation is an increase in mitochondrial number,
and oxidative capacity in skeletal muscle. The primary signal shown here,
are activated acutely during exercise. After weeks of being repeatedly activated,
chronic adaptations 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 consumption.
All components of the fifth equation both maximal cardiac output and maximal
arteriovenous oxygen difference respond,
and adapt via the overload principle to the training stimulus.
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 sympathetic 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 contraction of the
heart, and thus, the stroke volume
Improvements in VO2 max may continue for 6 to
12 months after 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 adaptations, such as changes in cardiac function
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 oxidative capacity associated with endurance
training will result in a greater ability to utilize 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 consumption.
All components of the fifth equation both maximal cardiac output and maximal
arteriovenous oxygen difference respond, and adapt via
the overload principle to the training stimulus.
The optimal time for consumption of carbohydrates after an endurance training
session or competition is within the
first 1-2 hours after exercise when insulin sensitivity is the greatest.
Some considerations must be given to Mary Ann's nutrition 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 respiration. 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 eating large meals right before a workout or within 2 hours of bedtime.
Drink water throughout the day to stay well-hydrated.
This improvement is clearly a consequence of her (well planned) training, but the
magnitude of the improvement varies greatly from person to person (principle of
individuality).
It means another sedentry 27 year old female with the same initial 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 after a few
months without training.
VO2max is the maximum Oxygen a person can use, measured in [Link]-1, and it
reflects the adaptions 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 getting tired.
VO2max is defined by the Fick Equation 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 characteristics, 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. Additionally, Type 1 fibres are most fatigue resistant of
our daily muscle fibres which is ideal for endurance activities.
[Link]