12. Aerobic Adaptations & Training Flashcards
Aerobic Adaptations in Skeletal Muscle?
- Aerobic enzymes/Mitochondrial size and density increase
- Glycogen goes up
- Capillary density goes up
- VO2max goes up
- Small amount of hypertrophy with endurance training
- Increased Myoglobin
What does increasing mitochondrial volume do within the cell?
o ↑ concentration of mitochondrial enzymes
o TCA cycle—occurs in mitochondria
o Beta oxidation
o Electron transport chain
does the number of mitochondria increase with aerobic training?
yes. o Incr # of enzymes that help with production of energy→improved with aerobic training (improved oxidative capacity)
Respiratory System response to aerobic training?
- Enhanced oxygen exchange in the lungs (if healthy & exercising…lungs DO NOT LIMIT exercise)
- Improved blood flow throughout the lungs
- Decreased sub-maximal RR, pulmonary ventilation
Cardiovascular System response to aerobic training?
• Increased: CO, Blood volume, RBCs, & [Hb]
• Incr blood volume with training in altitude (version of blood doping)
• Enhanced blood flow to skeletal muscle
• Reduced sub-maximal HR
o ↓ HR @ any relative intensity
• Improved thermoregulation
Factors Related to Aerobic Endurance Performance
- Max Aerobic Power—VO2 max
- Lactate Threshold—Maximal lactate steady state
- Exercise Economy—Energy cost
- Fuel Utilization—type of fuels used, energy system trained/predominating, & nutrition
- Fiber Type Characteristics—Type I
What are some aerobic exercise program considerations?
• Trained state
o Consider: initial level of aerobic fitness
o The less trained the more to gain
As with RT programming, periodization becomes IMPORTANT with elite populations of athletes!!!
• Training intensity, Training frequency, Exercise duration
overload principle
The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased there will be a decrease in that particular component of fitness. A normal amount of exercise will maintain the current fitness level.
specificity principle
o Exercise training specificity
o Specificity of VO2 max
o Specificity of local changes
Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.
The Specificity Principle simply states that training must go from highly general training to highly specific training.
Individual Differences Principle
The principle of individual differences simple means that, because we all are unique individuals, we will all have a slightly different response to an exercise program. This is another way of saying that “one size does not fit all”
Reversibility Principle
you SNOOZE, you LOSE (your gains)
o VO2 max can ↓ up to 25% after 20 days of bed rest
o Decreased: SV, CO, capillary density
-Capillary density: 14-25% decrease within 3 weeks
nitoring Training Intensity considerations
- Energy expenditure
- Absolute exercise level or power output
- Metabolic level
- LAT (Onset of Blood Lactate Accumulation)
- HR (common, convenient…ideal?)—linearly related to O2 consumption
- METS
- RPE
Causes of Lactate Threshold
• ↓ removal of lactate from circulation
• ↑ recruitment of fast twitch glycolytic motor units
• Imbalance between the rate of glycolysis and mitochondrial respiration
• ↓ redox potential (↑ NADH relative to NAD+)
• Hypoxia (low blood O2 content)
• Ischemia (low blood flow to muscle)
o Incr intensity→incr use of Type II→ incr lactate produced
can elevate your lactate threshold with endurance training
Heart Rate Training and prediction
Predicting HR to find training zone (correlate with lactate threshold)
- Age-Predicted= 208-age
- Karvonen Method= [(max HR- resting HR) x intensity of ex (50-85%)] + resting HR
RPE—Rating of Perceived Exertion
• Borg scale: 6-19
• Category-Ratio scale
Training frequency considerations
1st consider: what are the patient’s (specific) goals? Examples: • Walk 600 feet • Climb a flight of stairs • Run: how much, how hard? • Weight loss: at least 60 minutes (300 kcal) o Train to perform = weight loss? o Train for weight loss = ↑ performance?
