VO2 max is the highest rate of oxygen consumption during maximal exercise and is a key indicator of aerobic fitness. It can be measured through various methods such as gas exchange analysis, heart rate monitoring, and standardized protocols like the Bruce treadmill test. Regular aerobic training can improve VO2 max by enhancing cardiovascular capacity, increasing oxygen delivery, and promoting metabolic efficiency.

1. VO2 MAX
Fitness can be measured by the volume of oxygen consumed
while exercising. Done at your maximum capacity.
DEFINITION:
"the highest rate of oxygen consumption attainable during
maximal or exhaustive exercise”
“VO2max is the maximum amount of oxygen – in milliliters – one
can consume per kilogram of body weight.

2. VO2 MAX - USES
 The point at which oxygen consumption plateaus defines the VO2max or an
individual's maximal aerobic capacity.
 It is the best indicator of cardio respiratory endurance and aerobic fitness
and upper limit of ATP production via mitochondrial respiration(aerobic
metabolism
Also known
as………
 Aerobic power
 Aerobic capacity
 Maximal oxygen
uptake.

3. VO2 MEASUREMENT
 One can increase their VO2max by working out at an intensity that
raises their heart rate to between 65% - 85% of its maximum heart rate.
 For AT LEAST 20minutes, 3-5times a week.
VO2max Values
AVERAGE ADULT: 35-40 ml/kg/min
ATHLETE : 50-60 ml/kg/min
ELITE ATHLETE ; 70-80ml/kg/min
 VO2max is expressed either as an Absolute rate in e.g. Liters of oxygen
per minute(L/min)
 OR as a Relative rate in (e.g. milliliters of oxygen per kilogram of body
mass per minuets (ml.kg-1.min-1)

4. To determine if someone has attained VO2 max during exercise, you can use the
following methods and equipment:
1. *Gas Exchange Analysis*: Measures oxygen uptake and carbon dioxide production
through a mask or mouthpiece.
- Equipment: Metabolic cart or gas analyzer (e.g., Cosmed, ParvoMedics)
2. *Heart Rate Monitoring*: Tracks heart rate responses to exercise.
- Equipment: Heart rate monitor (e.g., Polar, Garmin), Electrocardiogram (ECG)
3. *Blood Lactate Testing*: Measures lactic acid accumulation in blood.
- Equipment: Lactate analyzer (e.g., Lactate Pro, Accutrend)
4. *Respiratory Exchange Ratio (RER)*: Measures the ratio of carbon dioxide production to
oxygen
uptake.
- Equipment: Metabolic cart or gas analyzer
5. *VO2 max Protocol*: Standardized exercise tests, such as the Bruce Treadmill Test or the
Åstrand Test.
- Equipment: Treadmill or cycle ergometer

5. VO2 MAX Simple Method
 Using the Resting and Maximum heart rate you already determined,
 Individual Maximum Heart Rate is calculated as 220 – AGE
 you can plug those values into the formula and calculate your VO2 max.
 Let’s say you’re Resting heart rate is 80 bpm and your Max heart rate is 195
bpm.
 Write the formula: VO2 max = 15 x (HRmax/HRrest)
 Plug in the values: VO2 max = 15 x (195/80).
 Solve: VO2 max = 15 x 2.44 = 36.56 mL/kg/min

6. The Bruce Protocol is a standardized treadmill test used to estimate VO2 max. Here's how VO2
max is determined:
1_Treadmill stages_:
The test consists of 7 stages, each lasting 3 minutes, with increasing intensity:
- Stage 1: 1.7 mph, 0% incline
- Stage 2: 2.5 mph, 5% incline
- Stage 3: 3.4 mph, 10% incline
- Stage 4: 4.2 mph, 15% incline
- Stage 5: 5.0 mph, 20% incline
- Stage 6: 5.5 mph, 25% incline
- Stage 7: 6.0 mph, 30% incline
2. _Oxygen uptake measurement_: During the test, oxygen uptake (VO2) is measured using a
cart or gas
analyzer.
3. _VO2 max estimation_: The highest VO2 value achieved during the test is considered the
estimated VO2 max.
4. _Time to exhaustion_: The test continues until the subject reaches exhaustion or completes
the 7th stage.
5. _VO2 max calculation_: The estimated VO2 max is calculated using the following formula:

7. To calculate VO2 max in the Bruce Protocol:
1. Record the total time (in minutes) completed by the individual during the test.
2. Use the following formula:
VO2 max (ml/kg/min) = 4.37 x T + 14.8
Where: T = total time (in minutes)
Example:
If the individual completes the test in 12.5 minutes:
VO2 max (ml/kg/min) = 4.37 x 12.5 + 14.8
= 54.6 + 14.8
= 69.4 ml/kg/min
Note:
This formula is specific to the Bruce Protocol.
- VO2 max values can vary depending on individual factors such as fitness level, age, sex, and
weight.
- This calculation provides an estimate of VO2 max, which may not reflect the individual's true
maximum oxygen uptake.

8. Signs of attaining VO2 max:
1. *Plateau in oxygen uptake*: No further increase in oxygen consumption despite increased
exercise intensity.
2. *Maximum heart rate*: Reaching a heart rate within 10-15 beats per minute of predicted maximum.
3. *High blood lactate levels*: Accumulation of lactic acid in the blood, indicating anaerobic
metabolism.
4. *RER ≥ 1.15*: Indicates high-intensity exercise and potential attainment of VO2 max.
Remember, a trained professional should supervise and interpret these tests to ensure accurate and
safe assessmen

9. VO2 MAX
 Highest recorded VO2max
 94 ml/kg/min in men
 77 ml/kg/min in women
Both were cross-country skiers.

11. Training Effects
 Regular aerobic training raises V02 Max ……….
Due to:
 Increased cardiac output and stroke volume
 Increased haemoglobin
 Increased glycogen stores
 Increased OBLA (more on that in a minute) (Onset of Blood Lactate Accumulation)
 Reduced body fat (therefore less oxygen being used for the energy systems)
Why do these effects occur with aerobic training?
 • You’re forcing the body to either find more oxygen, or create ways of getting the
oxygen from the lungs to the working muscle.

12. Oxygen Debt OR RECOVERY STAGE
OR "Excess Post-exercise Oxygen Consumption" (EPOC))
Definition:
 Extra amount of oxygen, that must be supplied to body after
exercise, in order to restore metabolic system back to pre-exercise
State.
OR
 The additional oxygen that must be taken into the body after
vigorous exercise to restore all systems to their normal states is
called oxygen debt

13. OXYGEN CONSUPTION
During exercise oxygen consumption is increased by skeletal muscle.
Oxygen is present:
1.In combination with Hb, In myoglobin & In dissolved form Oxygen used in severe exercise:
0.3 L O2 combined with Myoglobin
1 L O2 combined with Hemoglobin
0.5 L O2 in alveolar air
0.25 L dissolved form
TOTAL OXYGEN = 2 L (approx.)
2. To restore phosphagen & glycogen system: 2 L is required.
3. To restore Aerobic system: 8 L is required.
So, a total of 10 – 12 L oxygen is used in exercise & is paid in 90 min after exercise
Respiratory rate remain increased for 90 min after exercise to repay oxygen debt = 10 – 12
L
This much oxygen must be repaid

14. WHY NEED OF RECOVERY….?
When you exercise intensely, your body uses anaerobic energy systems,
which don't require oxygen.
However, this leads to a buildup of lactic acid and other metabolic
byproducts. After exercise, your body needs to:
1. Replenish energy stores
2. Remove lactic acid and other waste products
3. Reestablish normal cellular function
To do this, your body requires additional oxygen, which is the O2 debt.
Your body pays back this debt by increasing oxygen consumption after
exercise, which can take several minutes to several hours.
Paying Back Benefits: 1. Improved cardiovascular function
2. Enhanced Metabolic function
3. Increased Fat oxidation

15. DEBT. RECOVERY
In low-intensity,
 Primarily aerobic exercise, about one half of the total EPOC
occurs within 30 seconds of stopping the exercise.
 Complete recovery can be achieved within several minutes
(oxygen uptake returns to the pre-exercise level).
Recovery from more strenuous exercise,
 often accompanied by an increase in blood lactate and body
temperature, may require 24 hours or more before re-establishing
the pre-exercise oxygen uptake.
 The amount of time will depend on exercise intensity and duration

16. OBLA (Onset of Blood Lactate Accumulation)
This means
The point at which the muscle can no longer get rid
of the lactic acid and it begins to pool in the blood
Normal amount of lactate in the blood: 1 ml/kg
 OBLA occurs at: 4 ml/kg
Once the blood contains four times as much lactic
acid as normal

17. OBLA and Vo2MAX
Average person reaches OBLA at 40% of Vo2MAX
Meaning that the average person can only work at less
than half their maximum ability before fatigue
sets in.
Endurance athlete reaches OBLA at 85% of Vo2MAX
The endurance trained athlete can work at almost
maximum before fatigue set in.

18. Factors Affecting OBLA
 Intensity of exercise – compare short burst,high
intensity to long distance, steady state.
Muscle fibre type being used – more on that later.
The ability of the body to remove and oxidise lactate.
 Training adaptations to exercise

19. Effects of OBLA
Stops oxygen being collected by the haemoglobin
 Causes the pH of the blood to rise causing pain in the
working muscle
 Also decreases the amount of oxygen that can be used for
phosphorylation.
Will eventually lead to the muscle failing – you collapse!

20. FITNESS FOR NORMAL PERSON - Moderate
- Moderate-intensity walking (about 5-6 km/h):
 - Aim for at least 30 minutes per session, 5 days a week, which translates to
approximately 7-10 kilometers per week.
 - To increase fitness, aim for 45-60 minutes per session, 5 days a week, which is
around 10-15 kilometers per week.
- Brisk walking (about 6-7 km/h):
 - Aim for at least 30 minutes per session, 5 days a week, which translates to
approximately 10-12 kilometers per week.
 - To increase fitness, aim for 45-60 minutes per session, 5 days a week, which is
around 15-20 kilometers per week.

21. FITNESS TEST FOR NORMAL PERSON
There are several physical fitness tests that can help assess your basic fitness level for routine life. Here are a few
examples:
1. *1-Mile Walk Test*: Walk 1 mile at a moderate pace. If you complete it in:
- Under 15 minutes, you're fit.
- 15-17 minutes, you're average.
- Over 17 minutes, you may need improvement.
2. *Step Test*: Climb 12 steps at a moderate pace. If you:
- Recover in under 90 seconds, you're fit.
- Take 90-120 seconds, you're average.
- Take over 120 seconds, you may need improvement.
3. *Sit-to-Stand Test*: Stand up from a seated position without using your hands. If you can:
- Stand up 10+ times in 30 seconds, you're fit.
- Stand up 5-9 times, you're average.
- Stand up fewer than 5 times, you may need improvement.
4. *Body Mass Index (BMI)*: Calculate your BMI using your weight and height. Aim for a BMI between 18.5 and 24.9.
5. *Waist Circumference*: Measure your natural waistline. For men, aim for under 40 inches (102 cm). For women, aim
for under 35 inches (88 cm)

22. TRAINING PROCEDURE
1. Warm-up
 Whole body exercise to raise heart rate and body temperature.
 Stretching to prepare muscles, ligaments and joints.
 Practising skills and techniques to be used in the session.
2. Main activity - this could be:
 Fitness training - which may be linked to repeated technique work.
 Skill development - drills or team practices.
 Modified or Conditioned Games.
3. Warm down (sometimes called cool down)
 Light exercise to help remove carbon dioxide, lactic acid and other
waste products.
 Gentle stretching to prevent muscle soreness and stiffness later.

23. thank you

24.  OBLA• Stands for…….?• Onset of BloodLactateAccumulation• And this means…..?• The
point at whichthe muscle can nolonger get rid of thelactic acid and itbegins to pool in
theblood
 11. OBLA• Normal amount of lactate in the blood:• 1 ml/kg• OBLA occurs at:• 4 ml/kg•
Once the blood contains four times asmuch lactic acid as normal, it can nolonger
operate the energy systemseffectively and the body begins to slowand eventually fail.
 12. 13. OBLA• The affects of OBLA:• Stops oxygen being collected by thehaemoglobin•
Causes the pH of the blood to risecausing pain in the working muscle• Also decreases the
amount of oxygenthat can be used for phosphorylation.• Will eventually lead to the
musclefailing – you collapse!
 14. OBLA• If the intensity of the activity increases,the performer will have to switch
fromusing aerobic capability to anaerobic,which results in…….?• Increased lactate build
up.
 15.

26. VO2 Mearsurement
Direct testing
Requires sophisticated equipments to measure the volume and
gas concentration
Indirect testing
Does not required any specific equipments. Treadmills, cycle
ergo meters and other exercise equipments are used to
measure VO2max Bruce Protocol is often used for testing
VO2max in athletes or for signs of coronary heart disease.
Multistage shuttle run , 12 minutes walk test ,1.5 mile run tests are
used.

27. Gender-specific equation.
 This particular test has two different equations:
 One for men and one for women.

 Women: 100.5 - (0.1636 x weight in kg) - (1.438 x jog time)
- (0.1928 x heart rate)
 Men: 108.844 - (0.1636 x weight in kg) - (1.438 x jog time)
- (0.1928 x heart rate)

28. VO2 max using Equation:
 VO2 = 132.853 – (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x
gender) - (3.2649 x
 walk time in minutes) - (0.156 x heart rate).
 If you are male, use the number 1, if you are female, use the number 0
for the calculation.
 For example:
 A 26 year-old male who weighs 160 lbs, walks a mile in 15 minutes and
has a heart rate of 120 at the end.
 VO2 = 132.853 – (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x
gender) - (3.2649 x walk time in minutes) - (0.156 x heart rate)
 VO2 = 132.853 – (0.0769 x 160) - (0.3877 x 26) + (6.315 x 1) - (3.2649 x 15)
- (0.156 x 120)
 VO2 = 132.853 - 12.304 – 10.08 + 6.315 – 48.97 – 18.72 = 49 mL/kg/min