Aerobic Fitness and Performance

Question 1

What are the 4 key factors of aerobic fitness?

Answer 1

Maximal oxygen uptake
Lactate/gas exchange threshold
Oxygen uptake kinetics
Running economy

Question 2

What is Maximal oxygen uptake? (VO2 max)

Answer 2

• The ability of your lungs, heart, and muscles to work together.
• The highest amount of oxygen your body can use, even if you work harder.
• It shows how well your body takes in, moves, and uses oxygen.

Question 3

How is VO2 Max
(maximal oxygen uptake) identified?

Answer 3

VO2 max is reached when oxygen use levels off, even with more effort (less than 150 ml/min or 2.1 ml/kg/min change).

Other Signs:
Blood lactate > 8 mmol/L.
RER > 1.15 (more CO2 than O2).
Heart rate within 10 beats of max.
Perceived effort (RPE) ≥ 18.

Question 4

What are the three key detrminants of VO2 Max?

Answer 4

oxygen utilisation
oxygen delivery
oxygen extraction

Question 5

oxygen delivery = oxygen delivery x oxygen extraction

What is the calculation for peak vo2?

Answer 5

peak vo2= cardiac output x arterio-venous oxygen difference

Question 6

What are the typical effects of endurance training on VO2 max?

one point

Answer 6

VO2 max typically increases by 15-30% in adults.

Question 7

What are the typical effects of resistance training on VO2 max?

one point

Answer 7

Impact is less clear:

Young Adults: Only 3 out of 17 studies show a positive effect.
Older Adults: 6 out of 9 studies show a positive effect.

Question 8

What are the typical effects of High Intensity Interval Training (HIIT) on VO2 max?

one point

Answer 8

Produces effects equal to or greater than endurance training on VO₂max.

Question 9

Is VO2 max Overrated for Performance?

Answer 9

Limited Practical Applicability:
-Doesn’t Distinguish Performance: Lacks sensitivity to differentiate between elite-level performances.
-Limits Training Optimization: Not ideal for designing targeted training programs.

Natural Decline with Age: VO₂max decreases as part of the aging process.

Question 10

What is meant by lactate threshold?

Answer 10

The point where blood lactate concentration begins to increase systematically and consistently.

Measurement: Some labs use a standard concentration of 2 mmol·L⁻¹, but direct identification of the first breakpoint in the lactate curve is preferred.

Fatigue mechanisms: Mechanisms of fatigue may differ above and below
the lactate threshold

Question 11

What is the purpose of a gas exchange threshold (GET)?

Answer 11

A non-invasive method to estimate the lactate threshold

Question 12

What are the advantages of gas exchange threshold (GET)?

Answer 12

Higher sampling frequency than blood lactate measurements.

Independent of ramp-incremental exercise protocol.

Question 13

Gas exchange threshold

Reaction: Lactate + NaHCO₃ → NaLactate + H₂CO₃ → H₂O + CO₂. what does thus mean in simpler terms

What does this reaction describe?

Answer 13

Describes how lactate (produced during intense exercise) combines with sodium bicarbonate (NaHCO₃) in the blood to help buffer or neutralize the acid.

This buffering process produces carbonic acid (H₂CO₃), which quickly breaks down into water (H₂O) and carbon dioxide (CO₂). The body then expels the CO₂ through breathing

Question 14

What is the term to describe a shift in metabolism towards anaerobic energy production?

Answer 14

anaerobic threshold