Oxygen Uptake
Oxygen uptake is the ability of working muscles to use the oxygen delivered to them. Its is also known as VO2 max and can be defined as a measure of the maximum volume of oxygen that an athlete can use. It is measured in millilitres per kilogram of body weight per minute (ml/kg/min). As an individual begins to exercise the mitochondria in their body cells use more oxygen when providing energy. VO2 max is the best indicator of cardiorespiratory endurance because it shows the maximal amount of oxygen that muscles can absorb and use at that level of exercise.
If an individual has a high VO2 max reading this indicates an exceptional oxygen delivery system and contributes to outstanding endurance performances.
Females have a lower VO2 max due to their naturally lower muscle tissue percentage of total body weight (less lean body mass). See diagram below for VO2 max averages.
Oxygen uptake decreases at a rate of about 1% per year after 25 years but is greatly influenced by aerobic training. Training significantly increases VO2 max even in an 8-12 week period.
VO2 max readings of a high level are unlikely to see much more improvement, this is why sedentary people make more significant improvements in VO2 max readings when compared to trained athletes following similar training programs. Large increases in VO2 max readings are caused by increases in the number and size of the mitochondria in body cells and the mitochondria are responsible for using oxygen and glucose to produce energy (respiration). VO2 max increases can also be attributed to greater blood volume as a result of endurance training.
If an individual has a high VO2 max reading this indicates an exceptional oxygen delivery system and contributes to outstanding endurance performances.
Females have a lower VO2 max due to their naturally lower muscle tissue percentage of total body weight (less lean body mass). See diagram below for VO2 max averages.
Oxygen uptake decreases at a rate of about 1% per year after 25 years but is greatly influenced by aerobic training. Training significantly increases VO2 max even in an 8-12 week period.
VO2 max readings of a high level are unlikely to see much more improvement, this is why sedentary people make more significant improvements in VO2 max readings when compared to trained athletes following similar training programs. Large increases in VO2 max readings are caused by increases in the number and size of the mitochondria in body cells and the mitochondria are responsible for using oxygen and glucose to produce energy (respiration). VO2 max increases can also be attributed to greater blood volume as a result of endurance training.
VO2 max averages for men
VO2max averages for women
Lung Capacity
Lung capacity is the amount of air that can move in and out of the lungs during a breath. The basic principle is the greater the volume of air that can be inhaled and exhaled during exercise, the greater the amount of oxygen that can be absorbed into the blood stream and more oxygen leads to improved performance during aerobic work.
As a result of training a number of adaptations occur within the lungs, due to the increased efficiency of the lungs, rather than changes in the size of the lungs. The strength and endurance of the lung tissue and surrounding muscles increases, a greater volume of air can be inhaled and exhaled as well as faster breathing (ventilation). Training also increases the number of capillaries in the lungs, allowing more oxygen to be absorbed with each breath taken. Training does, however, increase the vital capacity slightly which is the amount of air that can be expelled after max inspiration, residual volume is decreased slightly and this is the amount of air left over after expiration, and tidal volume remains unchanged which is the total amount of air breathed in and out during normal breathing. Total lung capacity is about 6L for males and females is slightly less due to their smaller size.
As a result of training a number of adaptations occur within the lungs, due to the increased efficiency of the lungs, rather than changes in the size of the lungs. The strength and endurance of the lung tissue and surrounding muscles increases, a greater volume of air can be inhaled and exhaled as well as faster breathing (ventilation). Training also increases the number of capillaries in the lungs, allowing more oxygen to be absorbed with each breath taken. Training does, however, increase the vital capacity slightly which is the amount of air that can be expelled after max inspiration, residual volume is decreased slightly and this is the amount of air left over after expiration, and tidal volume remains unchanged which is the total amount of air breathed in and out during normal breathing. Total lung capacity is about 6L for males and females is slightly less due to their smaller size.