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What is VO2 max?

The maximum rate at which the body can take in, transport and use oxygen during maximal exercise.

Why is an increased VO2 max beneficial?

Use more oxygen to produce aerobic ATP, allowing exercise at a higher intensity for longer.

What does aerobic training mainly improve?

Using oxygen and producing energy for longer.

What does anaerobic training mainly improve?

Producing energy quickly and working at high intensity.

What does resistance training mainly improve?

Muscle size, strength and power.

What is VO2 max?

The maximum amount of oxygen your body can use during exercise.

Why is a higher VO2 max good?

More oxygen can be used to make aerobic energy → you can work harder for longer.

What happens to the left ventricle with aerobic training?

It gets bigger.

Why is a bigger left ventricle useful? (aerobic)

It can pump more blood with each beat.

What does more blood mean?

More oxygen gets to the muscles.

What does more oxygen mean?

More energy can be made aerobically

What does this improve? (energy made aerobically)

VO2 max and endurance.

What happens to capillaries with aerobic training?

There are more capillaries around the muscles.

Why are more capillaries useful?

They get more oxygen to the muscles.

What is stroke volume?

The amount of blood pumped by the heart with each beat.

What happens to stroke volume after aerobic training?

Stroke volume increases.

Why does stroke volume increase?

The heart becomes more efficient and can pump more blood with each beat.

Why is increased stroke volume good for an athlete?

More blood can be pumped to the working muscles with each heartbeat.

What does the blood carry to the muscles?

Oxygen and nutrients.

Why is more oxygen getting to the muscles useful?

The muscles can produce more aerobic energy (ATP).

How does increased stroke volume improve performance?

More blood → more oxygen to muscles → more aerobic energy → athlete can exercise harder for longer.

How does increased stroke volume help VO₂ max?

More blood is pumped with each heartbeat, so more oxygen can be delivered to the muscles and used during exercise.

What is the simple stroke volume chain?

↑ stroke volume → ↑ blood pumped → ↑ oxygen to muscles → ↑ aerobic ATP → ↑ VO₂ max/performance.

If asked "Explain how aerobic training improves VO₂ max using stroke volume", what should I say?

Aerobic training increases stroke volume. This means more blood and oxygen can be delivered to the working muscles with each heartbeat. This allows more aerobic energy to be produced and contributes to an increased VO₂ max.

What type of training mainly increases stroke volume?

Aerobic training.

What body system is stroke volume part of?

The cardiovascular system.

What are mitochondria?

Structures in muscle cells where aerobic energy (ATP) is produced.

What happens to mitochondrial density after aerobic training?

Mitochondrial density increases.

What does increased mitochondrial density mean?

There are more mitochondria in the muscle cells.

Why are more mitochondria useful?

There are more places in the muscle to produce aerobic ATP.

What does aerobic ATP production require?

Oxygen.

Why does increased mitochondrial density improve aerobic performance?

The muscles can produce more aerobic energy and use oxygen more effectively.

How does increased mitochondrial density help VO₂ max?

The muscles become better at using oxygen to produce aerobic energy.

What is the mitochondrial chain?

↑ mitochondria → ↑ aerobic ATP production → ↑ oxygen use → ↑ aerobic performance.

What is LIP?

the highest exercise intensity where the body's lactate production and lactate removal are completely balanced.

What does a higher LIP mean?

You can exercise at a higher intensity before lactate starts building up rapidly.

How does increased mitochondrial density help increase LIP?

More mitochondria allow more aerobic ATP production, reducing the need to rely on anaerobic glycolysis at lower intensities.

What is the mitochondrial LIP chain?

↑ mitochondria → ↑ aerobic ATP → ↓ reliance on anaerobic glycolysis → lactate builds up later → ↑ LIP.

How does increased mitochondrial density improve endurance?

More mitochondria allow more aerobic ATP to be produced, helping the athlete maintain exercise for longer.

How does aerobic training increase mitochondrial density?

Repeated aerobic training stimulates the muscles to develop more mitochondria.

What type of training mainly increases mitochondrial density?

Aerobic training.

What body system is mitochondrial density part of?

The muscular system.

What are the two chronic adaptations I should focus on?

↑ stroke volume and ↑ mitochondrial density.

Which adaptation should I use for cardiovascular questions?

↑ stroke volume.

Which adaptation should I use for muscular questions?

↑ mitochondrial density.

Which adaptation is especially useful for VO₂ max questions?

Both ↑ stroke volume and ↑ mitochondrial density.

Which adaptation is especially useful for LIP questions?

↑ mitochondrial density.

easiest way to remember mitochondria?

MUSCLE → more mitochondria → more aerobic energy.

easiest way to remember stroke volume?

HEART → more blood → more oxygen.

Stroke volume:

↑ Stroke volume → more blood pumped → more oxygen to muscles → more aerobic energy → ↑ VO₂ max.

Mitochondria:

↑ Mitochondria → more aerobic energy → less reliance on anaerobic glycolysis → lactate builds up later → ↑ LIP.