Please answer the following four questions about the lactate threshold and training. You are encouraged to use outside sources to locate this information and it's important to answer these questions using your own words. Be sure to cite your source(s) of information, both in the text and at the end of the paper. A grading criteria indicating point values for each question is located below.

1. What is the lactate threshold? Define it using proper terminology and explain how it relates to aerobic and anaerobic metabolism.

2. What factors influence the percent of VO₂max at which the lactate threshold occurs? That is, for some people, the lactate threshold occurs at 50% of their max while for others, it occurs at 75% of their max. What causes these differences? In addition to listing the factors, explain how they would increase or decrease the threshold.

3. What is lactate threshold training? Describe what it means and two methods used in this style of training.

4. Provide data from a research article that shows how lactate threshold training can impact aerobic performance.

 

Question 1

Lactate threshold is the rate at which lactate concentrates in the blood at a higher rate during heavy exercise than the rate at which it can be eliminated. According to Støa et al. (2020), the lactate threshold results in increased acidity levels in the blood, therefore, affecting the body's PH. Usually, the amount of lactate produced by the body muscles when at rest is 0.8-1.5 mmol/L. The lactate threshold commences when there is more lactate accumulation above the average rate the body can excrete. At this level, there is a high rate of oxygen intake and a maximum heart rate of approximately 85%. Computation of the lactate threshold is imperative since it defines the top level of sustainable effort during training. Therefore, a person should not exceed the given level since they will start utilizing the energy from the glycolytic system.

During anaerobic metabolism, the body converts carbohydrates to facilitate the provision of energy. At such a point, there is a minimal supply of oxygen to meet the high demands of power in the muscles. In this case, the body effectively generates energy from carbohydrates, amino acids, and fats. On the other hand, the body produces power from oxygen in normal circumstances, called aerobic metabolism. However, it is not dependable entirely, especially during heavy exercises when the body needs more energy.

Exercise that pertains to aerobic muscle capacity has a lactate threshold of approximately two mmol/l. At such a point, there is maximum oxygen consumption and optimal endurance (Park, 2020). An individual can perform at this point for hours without the feeling of tiredness and strain. They can sustain the exercise and training without feeling depleted. Also, the body utilizes oxygen to produce energy for the muscles. When the body switches to anaerobic metabolism, it implies that the exercise has surpassed the optimal aerobic threshold. An individual cannot sustain such levels for long due to muscle pain, burning, and fatigue. The body utilizes other means such as the combustion of carbohydrates, amino acids, and fats to generate adequate energy. However, such metabolism activities are exhausting, therefore resulting in faster burnout during exercise. The muscles produce lactic acid, which is not conducive enough for the body to hold for a more extended period.

Question 2

            VO2max entails the optimal consumption of energy by the muscles per minute. The muscles function well when there is an optimal level of V02max due to the provision of adequate power. The higher the levels of V02max, the better the performance of an individual, unlike those with lower amounts % (Jamnick, Botella, Pyne, and Bishop, 2018). One of the leading factors that influence the percentage of V02max is an individual's age—the percentage declines by 1% when a person grows one year older. In females, the lactate threshold occurs at a lower V02max percentage due to t low hemoglobin in the body compared to males. More so, they have lower body mass than their counterparts which contributes negatively to the necessity of production of energy and hemoglobin production.

            Further, the body mass and composition of individuals are different as well as that of different genders. Individuals differ in terms of their BMI index, which is a vital determinant of the V02max concentration. Females fall short of this aspect due to the low levels of body mass. Low body fat contributes to increased levels of V02max value due to the capacity of oxygen intake and blood flow.

            The third factor that influences the percentage of V02max is genetics. It shows that genetics contributes to the V02max values by approximately 20-30% (Jamnick, Botella, Pyne, and Bishop, 2018). The effects are hereditary in that generations may have a similar percentage concentration to that of their ancestors. The fourth factor is exercise mode which determines the instance of elevation of the heartbeat. Some exercises such as the treadmill cause a high level of V02max in comparison to running and skipping rope. Also, athletic training influence the percentage of V02max since it increases the value of V02max in the body. However, these values are also dependent on the diet and lifestyle of an individual. Excessive intake of cholesterol and junk food can cause a decline in oxygen intake and distribution in the body.

Question 3

            Lactate threshold training is the sustained tempo by which the body produces lactate and accumulates to a sustainable level. The exercise occurs at a specific intensity range of 20-30 minutes to avoid excessiveness in lactate accumulation. Further, an individual can achieve the threshold intensity when performing the exercise 2 to 3 times of 10 minutes each. However, it is imperative to compute the range from 80 to 90 percent of the heartbeat before training. It mainly occurs when the heartbeat is at the maximum level. Achieving the threshold involves utmost practices such as interval workouts, maximum steady-state, and high volume.

            However, an individual with inadequate physical training should achieve the threshold only at 50-60 percent of their heart rate reserve. Achievement of the lactate threshold will entail continuous exercises totaling approximately 13 to 15. High-intensity level training is the first method for use in training. During the training, a person takes short breaks and repeats the exercise until there is maximum satisfaction.

            The second method is achieving the lactate threshold and maintaining the level for a given period until maximum satisfaction. However, such training requires consistency and individual first work to increase their point. It implies that it has previously achieved the same levels before and can comfortably perform well.

Question 4

            Jones, Shillabeer, Ryu, and Cardinale's (2018) research establishes concurrent strength and endurance training influence.  It provides adequate information on training particular to adolescents. The study argues that there is a necessity for endurance training and improvement of strength to achieve and sustain high lactate threshold levels. Adolescents can earn high points due to their age and physicality. The data shows that an adolescent can reach high lactate production levels while it does not shift to anabolic metabolism. It is due to the ability to intake oxygen in the body and sound circulation system.

            Exercises such as running, performance, and strength, as per the article, facilitate effective oxygen production and distribution in the body. In this case, an individual can endure the exercise for a prolonged period without suffering from fatigue. The body maintains aerobic metabolism throughout the exercise period.