MOVESCI 340 QUESTIONS AND ANSWERS LATEST UPDATE
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When energy expenditure increases, VO2 _________.
increases
- Therefore, VO2 increases linearly with submaximal exercise intensity
The point where VO2 no longer increases with increasing intensity
VO2 max
_________ is the maximal ability to make ATP aerobically.
VO2 max
Can you exercise at intensities above VO2 max?
- Yes!
- E.g. sprinting
- You get the extra ATP anaerobically
How can VO2 max be measured?
- Graded exercise intensities
- Low to high intensity
What are the primary and secondary indexes of attaining VO2 max in the lab?
Primary:
- Levelling off of VO2 with increasing exercise intensity
Secondary:
- RER > 1.1
- HR within 10% of age-predicted HR max (220-age)
- Lactate accumulation (7-8 mM)
Units for VO2 max
L/min
VO2 max depends on _________
body weight (mostly lean mass)
- VO2 max is often expressed relative to body weight to account for different sized
people
If someone loses weight by reducing energy intake with no change in their
habitual physical activity, would we expect an improvement in aerobic fitness?
- Not necessarily
- If there was a difference in lean tissue, then VO2max would decrease
- Important to consider absolute and relative VO2 max changes
More lean muscle mass and less percent body fat results in __________ VO2 max
values.
greater
Activities that incorporate more muscle mass will result in _________ VO2 max
values
higher
Specific training of muscles involved in a task will result in a __________ VO2
max
,higher
e.g. Kayakers will have higher VO2 max while kayaking then non-kayakers
Three factors looking at performance for aerobic endurance
1. Aerobic engine - VO2 max
2. Lactate threshold
3. Efficiency and economy of movement
Performance velocity or power
(Performance VO2 (aerobic) + Performance O2 deficit (anaerobic))*Gross Mechanical
Efficiency
Why is VO2 max not the best prediction of the best endurance athletes?
- The oxygen cost of endurance running (ml/kg/min) at a given speed can vary about
30-40% among individuals
- When cycling at a given power output, the oxygen cost and this gross mechanical
efficiency also varies from person to person, but by a somewhat lesser amount
compared with running (i.e. 20-30%)
Economy of movement
- Determined by measuring the oxygen consumption of a steady state task (e.g. VO2
while running at 10 mph on a treadmill)
Economy refers to the relationship between ___________ and ____________
Oxygen consumption (VO2) and running velocity
Mechanical efficiency
Ratio of the external work performed divided by the energy expenditure for that task
(x100)
Efficiency is the ratio between _______________ produced during exercise and
______________
Mechanical energy, energy cost of the exercise
A person with a greater movement economy consumes __________ oxygen.
Less
- Lower steady state VO2 in mL/min/kg
A greater movement economy is important during _________ duration activities
that depend on _______________ ____________.
longer; aerobic capacity
- More reliance on fat oxidation, spares more glycogen
What individuals will have a greater economy of movement?
Individuals with greater training experience (typically older individuals)
Factors that affect economy
- Biomechanical motion
- Skill
- Fatigue
- Muscle fiber composition
Efficiency is tightly correlated with _____________ performance
endurance
Being more ________ means you are not working as hard while at the external
workload
efficient
- Efficient people can perform the same task and use less energy
, ______________ efficiency is a result of the constant efficiency in the metabolic
pathways.
Metabolic
i.e., for a specific amount of carbohydrates or fat, the metabolic pathways produce a
specific amount of energy (ATP)
Factors that impact mechanical/muscular efficiency
- Body size
- Biological sex
- Fitness level
- Skill
- Fiber type distribution
Type 2 muscle fibers uses more _________ to generate the same amount of ATP.
It is __________ aerobically efficient.
oxygen; less
Shifting towards type 1 muscle fibers would _________ efficiency for endurance
exercise.
increase
T/F: Economy is likely more trainable than efficiency
True
T/F: Efficiency is malleable but maybe less so compared to economy and fiber
type contributes the least
False; fiber type is the champion here!
Role of the pulmonary system
- Gas exchange
- Regulation of blood - acid-base balance - excess CO2 (Lactate and H+ bicarbonate
buffer system)
Respiration
Exchange of gas molecules through a membrane
Pulmonary respiration
Exchange of O2 and CO2 in the lungs (capillary wall --> alveolar wall)
Cellular respiration
Exchange of O2 and CO2 in individual cells (across capillary wall and cell membrane to
mitochondria)
Ventilation
Mechanically moving gas through opening like a nose or mouth to trachea
Diffusion
Random movement of molecules from an area of high concentration to an area of low
concentration
Conducting zones
consists of the hyoid bone, larynx, trachea, bronchus, bronchi, and bronchioles
Respiratory zone
Consists of respiratory bronchioles and alveoli
Process of ventilation
Air enters the mouth/nose --> passes through trachea --> bronchi --> bronchioles
Alveolar ducts are lined with __________
alveoli
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When energy expenditure increases, VO2 _________.
increases
- Therefore, VO2 increases linearly with submaximal exercise intensity
The point where VO2 no longer increases with increasing intensity
VO2 max
_________ is the maximal ability to make ATP aerobically.
VO2 max
Can you exercise at intensities above VO2 max?
- Yes!
- E.g. sprinting
- You get the extra ATP anaerobically
How can VO2 max be measured?
- Graded exercise intensities
- Low to high intensity
What are the primary and secondary indexes of attaining VO2 max in the lab?
Primary:
- Levelling off of VO2 with increasing exercise intensity
Secondary:
- RER > 1.1
- HR within 10% of age-predicted HR max (220-age)
- Lactate accumulation (7-8 mM)
Units for VO2 max
L/min
VO2 max depends on _________
body weight (mostly lean mass)
- VO2 max is often expressed relative to body weight to account for different sized
people
If someone loses weight by reducing energy intake with no change in their
habitual physical activity, would we expect an improvement in aerobic fitness?
- Not necessarily
- If there was a difference in lean tissue, then VO2max would decrease
- Important to consider absolute and relative VO2 max changes
More lean muscle mass and less percent body fat results in __________ VO2 max
values.
greater
Activities that incorporate more muscle mass will result in _________ VO2 max
values
higher
Specific training of muscles involved in a task will result in a __________ VO2
max
,higher
e.g. Kayakers will have higher VO2 max while kayaking then non-kayakers
Three factors looking at performance for aerobic endurance
1. Aerobic engine - VO2 max
2. Lactate threshold
3. Efficiency and economy of movement
Performance velocity or power
(Performance VO2 (aerobic) + Performance O2 deficit (anaerobic))*Gross Mechanical
Efficiency
Why is VO2 max not the best prediction of the best endurance athletes?
- The oxygen cost of endurance running (ml/kg/min) at a given speed can vary about
30-40% among individuals
- When cycling at a given power output, the oxygen cost and this gross mechanical
efficiency also varies from person to person, but by a somewhat lesser amount
compared with running (i.e. 20-30%)
Economy of movement
- Determined by measuring the oxygen consumption of a steady state task (e.g. VO2
while running at 10 mph on a treadmill)
Economy refers to the relationship between ___________ and ____________
Oxygen consumption (VO2) and running velocity
Mechanical efficiency
Ratio of the external work performed divided by the energy expenditure for that task
(x100)
Efficiency is the ratio between _______________ produced during exercise and
______________
Mechanical energy, energy cost of the exercise
A person with a greater movement economy consumes __________ oxygen.
Less
- Lower steady state VO2 in mL/min/kg
A greater movement economy is important during _________ duration activities
that depend on _______________ ____________.
longer; aerobic capacity
- More reliance on fat oxidation, spares more glycogen
What individuals will have a greater economy of movement?
Individuals with greater training experience (typically older individuals)
Factors that affect economy
- Biomechanical motion
- Skill
- Fatigue
- Muscle fiber composition
Efficiency is tightly correlated with _____________ performance
endurance
Being more ________ means you are not working as hard while at the external
workload
efficient
- Efficient people can perform the same task and use less energy
, ______________ efficiency is a result of the constant efficiency in the metabolic
pathways.
Metabolic
i.e., for a specific amount of carbohydrates or fat, the metabolic pathways produce a
specific amount of energy (ATP)
Factors that impact mechanical/muscular efficiency
- Body size
- Biological sex
- Fitness level
- Skill
- Fiber type distribution
Type 2 muscle fibers uses more _________ to generate the same amount of ATP.
It is __________ aerobically efficient.
oxygen; less
Shifting towards type 1 muscle fibers would _________ efficiency for endurance
exercise.
increase
T/F: Economy is likely more trainable than efficiency
True
T/F: Efficiency is malleable but maybe less so compared to economy and fiber
type contributes the least
False; fiber type is the champion here!
Role of the pulmonary system
- Gas exchange
- Regulation of blood - acid-base balance - excess CO2 (Lactate and H+ bicarbonate
buffer system)
Respiration
Exchange of gas molecules through a membrane
Pulmonary respiration
Exchange of O2 and CO2 in the lungs (capillary wall --> alveolar wall)
Cellular respiration
Exchange of O2 and CO2 in individual cells (across capillary wall and cell membrane to
mitochondria)
Ventilation
Mechanically moving gas through opening like a nose or mouth to trachea
Diffusion
Random movement of molecules from an area of high concentration to an area of low
concentration
Conducting zones
consists of the hyoid bone, larynx, trachea, bronchus, bronchi, and bronchioles
Respiratory zone
Consists of respiratory bronchioles and alveoli
Process of ventilation
Air enters the mouth/nose --> passes through trachea --> bronchi --> bronchioles
Alveolar ducts are lined with __________
alveoli
