1. Marlow Schulz and Nathan Boone Whitefish High School Advanced Chemistry Mr. Spangler

2. Being athletes, we are always wanting to find new ways to make ourselves better at the sports we do. We found many ways to measure our fitness, and determine what we need to do to improve our performance to be better athletes. Research Question: How does VO2 max level predict athletic success? How can VO2max be improved? How do our VO2 maxes compare to those of other athletes our age? Hypothesis: If VO2 max is an accurate prediction of athletic performance and fitness level, then when we increase the intensity and frequency of our workouts, VO2 max will also increase. Introduction

3. VO2 Max: Ratio of O2 our body takes in to CO2 our body releases during exercise. Maximum oxygen uptake or consumption during physical activity. Capacity of an individual's body to transport and use oxygen during exercise. Reflects the physical fitness of an individual. o To accurately test VO2 max involves physical effort sufficient in intensity to fully tax the aerobic energy system. o Usually involves a treadmill test in which intensity is increased throughout while measuring ventilation and O2 and CO2 concentration of the inhaled and exhaled air. Factors Affecting VO2 Max: Age Gender Genetics Body Composition Fitness Level

4. Other values tested for during VO2 max testing: RER: respiratory exchange rate Ratio of expired carbon dioxide over consumed oxygen Used to determine the type of fuel the body is burning in different stages of exercise. o RER ~.75 the body converts fat into energy o RER > 1.0 the body uses carbohydrates as fuel o RER >1.1 indicates VO2 max VT: ventilation threshold, also known as anaerobic threshold Optimal training intensity for athletes. Reached when almost all slow twitch fiber muscles are being used but the athlete is not yet using fast twitch fibers. o Training at this threshold will increase fat burned during exercise and decrease risk of injury. LT: lactate threshold Highest intensity at which the body can recycle lactic acid as quickly as it is produced. o If the athlete speeds up even slightly beyond the LT lactic acid accumulates, causing fatigue and damaging muscles.

5. Training methods we will use in improving VO2 max: Circuit or Interval Training: Consists of short exercises that require a high amount of energy, with rest and recovery time in between repetitions. Plyometrics: Having muscles exert maximum amount of force in a short period of time, with the goal of increasing both speed and power. Fartlek: Training method that combines continuous training with interval training. Exercise Specificity: Training should be relevant and appropriate for the sport the athlete is training for.

6. Our body systems desire to maintain homeostasis, with exercise, the demand for O2 increases 7-12 times of the resting rates. As our body’s chemistry change, the cardiopulmonary system reacts. At the cellular level, the muscle chemoreceptor communicates with the brain and circulatory system where vasodilatation occurs, directing oxygenated blood to working muscles. The heart increases rate and amount of blood being pumped through the body in response to chemical changes that are happening.

7. Do preliminary VO2 max treadmill tests at The Summit and The Wave. Create a workout plan to follow for the following 10 weeks. Retest using the same procedure to determine any changes in aerobic fitness. Variables Independent- Training levels Dependent- VO2max (also RER, VT, and LT)

8. This is the testing site. We use a basic treadmill that is hooked up to a computer program and a gas chamber that analyzes your oxygen intake and CO2 output.

9. We also got hooked up to a heart rate monitor. This will tell us when we have reached our max exertion level, or when our hearts have been pushed to the max. Training your heart to be able to handle intense exercise is also a big part of increasing aerobic fitness.

10. Our last piece of equipment was a mask that was hooked up to the gas analysis chamber. It covered your mouth and nose, so all air you breathe during exercise is measure and analyzed.

11. Then you run! Many of the values we talked about earlier in the presentation are calculated through this computer program, such as RER and LT.

12. NateMarlow RestATVO2 MaxPredicted Time (Min)-:40 3:202:209:409:00** Speed (MPH)-**65.599** VO2 (mL/kg/min)- 9.66.326.42739.737.949.340.3 VO2 (mL/min)- 678327185914072791197434652101 VCO2 (mL/min)- 635354175713253525250941932542 RER-0.941.080.950.941.261.27** HR (BPM)-98102150161191201203

13. RER VCO2 VO2 VO2 max This line represents the predicted value for 17 year old males. (Nathan's values are way above, this is good!)

14. Nathan's EKG (tells heart rate and heart patterns throughout the test)

15. RER VCO2 VO2 VO2 max Predicted values for 17 year old females.

16. Marlow's EKG

17. General Workout Plan: Weeks 1-3: Build the base Focus on aerobic fitness, to increase fitness you must first have a strong base. This basically means you need to be in good shape before you can actually become a more "efficient machine." Weeks 4-7: Increase anaerobic capacity Once you are in good shape, you can exercise at a higher intensity. This will increase your anaerobic fitness. Weeks 8-10: Increase pure speed When you have reached this point in your fitness level, it is most advantageous to work on your "pure speed." During this time we will also work on more sport specific training.

18. Marlow’s Preliminary Workout Plan: Weeks 1-3: Build the base Monday- 30 minutes running (at about 160 beats/minute) Tuesday- 20 minutes running, 5 minutes walking, 20 minutes running Wednesday- rest day Thursday- 20 minutes running, 5 minutes walking, 20 minutes running Friday- 30 minutes running (at about 160 beats/minute) Saturday- easy 30 minute run Sunday- rest day

19. Weeks 4-7: Increase anaerobic capacity Monday- 10 minutes running (180 beats/min), 2 minutes rest, 10 minutes (180 beats/min) Tuesday- 5 minutes running (190-200 beats/min), 1 minute rest, repeat 3-4 times Wednesday- rest day Thursday-5 minutes running (190-200 beats/min), 1 minute rest, repeat 3-4 times Friday-10 minutes running (180 beats/min), 2 minutes rest, 10 minutes (180 beats/min) Saturday- 30 minute run Sunday- rest day

20. Weeks 8-10: Increase pure speed Monday- track practice (easy day) Tuesday- track practice (hard workout day) Wednesday- track practice (game day) Thursday- track practice (hard workout day) Friday- track practice (pre-meet) Saturday- track meet/ track practice Sunday- rest day

21. Nathan’s Preliminary Workout Plan- Week 1-3: Build the base Monday- 30 minute run at >160 beats/min Tuesday- soccer practice Wednesday- rest day Thursday- soccer practice Friday- 20 minute run, 5 minute walk, 10 minute run. Saturday- varies (soccer) Sunday- rest

22. Week 4-7: Increase anaerobic capacity Monday- 10 minutes running (180 beats/min), 2 minutes rest, 10 minutes (180 beats/min) Tuesday- soccer practice Wednesday- rest day Thursday- soccer practice Friday- 5 minutes running (190-200 beats/min), 1 minute rest, repeat 3-4 times Saturday- varies Sunday- rest day

23. Week 8-10: Increase pure speed Monday: soccer practice Tuesday: soccer practice (Conditioning day) Wednesday: rest day Thursday: soccer practice Friday: rest day Saturday: 2 soccer games Sunday: rest day ***Weeks 8-10 canceled due to mono diagnosis***

24. We could not set up a time before these presentations to retest. Will conclude testing Monday June 3 rd at 3:30. Will email Mr. Spangler a finished version of our project to be sent to people who helped us at the Wave and the Summit. If you are interested in our results let us know!

25. Control other aspects of our performance on the test, ex. amount of sleep, nutrition, hydration, etc. Test during off season of sports in order to maintain consistent and precise training schedule. Stay healthy and injury free. Don't perform tests while injured.

26.  April Terry- The Summit  Dr. Brad Roy- The Summit  Corey Harris- The Wave  Geoff Gibb- The Wave  Mr. Spangler

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