ImmediateNonoxidativeOxidative Duration of Activity0-10 seconds10 seconds-2 minutes ≥2 minutes Intensity of ActivityVery highHighLow Rate of ATP Production Immediate, very rapid Rapid (2 ATP per 1 molecule glucose) Slower, but prolonged (38 ATP per 1 molecule of glucose) FuelATP and Creatine Phosphate Glycogen and Glucose Glucose, Fat, Protein Oxygen?No (Anaerobic) Yes (Aerobic) Limited by?Creatine Phosphate Lactic AcidFuel sources, fatigue
Bob weighs 220 lbs or 100 kg with 20 % body fat (2.2 lbs = 1 kg) Bob’s VO2 = 40 ml/kg · min What effect would a 10% weight lose have on Bob’s VO2 Max? 4L / 100 kg = 40 ml/kg · min 4L / 90 kg = 44.4 ml/kg · min Bob starts training and gains a 20% improvement. What is his VO2 Max? 44.4 X 20% = 8.88 + 44.4 = 53.3 ml/kg · min
Two male runners are competing in a 10 K race (6.2 miles) Each has a VO2 Max of 40 ml/kg · min. Runner A’s lactate threshold is 70% of his VO2 Runner B’s lactate threshold is 85% of his VO2 All things being equal who will win? A. 40 ml/kg · min X 70% = 28 ml/kg · min B.40 ml/kg · min X 85% = 34 ml/kg · min Winner B !!!
2. Health Benefits a. Risk of Heart Disease b. blood pressure c. high density lipoprotein (HDL) cholesterol d. low density lipoprotein (LDL) cholesterol e. body fatness (easier weight control) f. risk Type 2 diabetes) g. bone density h. immune function i. long term quality of life
3. Muscular adaptations a. size and number of mitochondria b. ability to use fat for energy c. size of muscle fibers being trained d. capillaries e. muscle tone and endurance
4. Emotional Benefits a. anxiety and depression b. feelings of well being (self-esteem) c. work, recreational, and sport performance d. improved sleep e. easier weight control
Warm Up Conditioning Bout Cool Down 5-15 minutes 20-30 minutes 5-15 minutes HEARTRATEHEARTRATE Resting Rate Maximum Rate Target Heart Rate
Untrained or people with certain cardio-respiratory diseases will have larger DEBTS and DEFICITS Oxygen DEBT & Oxygen DEFICIT Oxygen Debt (EPEOC) Oxygen Deficit “Steady State” VO2 Rest OnsetTermination EXERCISE TIME Oxygen Debt and Deficit Oxygen Deficit due to: delay in time for aerobic ATP production to supply energy Oxygen Debt due to: resynthesis of PCr (creatine phosphate), ATP replace oxygen stores lactate conversion to glucose Change in HR, respiration, body temperature