Adaptations To Aerobic Endurance Training Programs

Question 1

What is the primary role of the CV system during exercise?

Answer 1

• Deliver O2/nutrients to work tissue
• Remove metabolites and waste

Maintains a constant supply of energy to continue activity

Question 2

What is Cardiac output (Q)?

Answer 2

The amount of blood pumped by the heart in liters per minute

Question 3

Stroke volume (SV)

Answer 3

The quantity of blood ejected with each beat

Question 4

Heart Rate (HR)

Answer 4

Hearts pumping per min

Question 5

What is the equation for cardiac output?

Answer 5

Q = (SV × HR)

Question 6

HR increases linearly w/ increases in intensity

True or false

Answer 6

True

Question 7

Cardiac output is about?

With maximal exercise, Q may increase to 4x the resting level

Answer 7

5L/min to a max of 20 -22L/min

Question 8

What is EDV?

Answer 8

Vol of blood is available to be pumped by the left ventricle at the end of the filling phase or diastolic

Question 9

During Acute Cv responses to Aerobic exercise

Answer 9

Stroke volume increase until about 40% VO2max

More mass of muscle= higher vo2
More metabolically efficient = less vo2
Higher ex ints = higher vo2

Question 10

What regulates SV?

Answer 10

Frank-Starling mechanism

Question 11

VO2 Max

Answer 11

-Maximal oxygen uptake
-It’s not the same as VO2
-Reproducible measure of the capacity of the CV system to deliver oxygenated blood to a large muscle mass involved in dynamic work

Question 12

How to improve VO2 max?

Answer 12

Fick equation

VO2max = Q × a-vO2 diff

Q=deliver CV
a-vO2diff=extraction use of O2

Question 13

What is the resting oxygen uptake?

Answer 13

Estimated at 3.5 ml of oxygen per kilogram of body weight per minute

Question 14

Systolic

Answer 14

Pressure exerted against arterial walls as blood forcefully ejects during ventricular contraction.

Question 15

Diastolic

Answer 15

Pressure exerted against arterial walls when no blood is being forcefully ejected

Question 16

Mean arterial pressure is?

Answer 16

Avg blood pressure throughout the cardiac cycle.

Map = [(SBP-DBP)/3]+DBP

Question 17

What is the purpose/goal for redistribution of blood flow?

Answer 17

Only have ~5L of blood to circulate around the body at one time.

The goal is to provide blood to areas that need it and take away from areas that don’t need it

Main areas: stomach, intestine, kidneys

Question 18

Control of local circulation

Answer 18

Blood flow to active muscles happens by the dilation of local arterioles. While blood flow to the other organs reduce by contric5ion of the arterioles

Question 19

What is the impact of aerobic exercises on resoiratory responses?

Answer 19

Provides for the greatest impact on both oxygen uptake and carbon dioxide production

Question 20

Blood transport of gases and metabolic by-products

The aerobic exercise level at which lactic acid

Answer 20

O2 carried via hemoglobin (~20 ml/100 ml blood)
Small amount of O2 dissolved in the plasma
Most CO2 (70%) removal is from its combination with water and delivery to the lungs in the form of bicarbonate (HCO3-)
Small amounts carried via hemoglobin and dissolved
During low- to moderate-intensity exercise, enough O2 is available that lactic acid does not accumulate. (Clearance > production)
Cori cycle > liver for gluconeogenesis

Question 21

Removal of CO2/Lactate (or H+)

Answer 21

Initial step in reversible reaction is combination of carbon dioxide in a solution of water in the RBC to form carbonic acid. The reaction is normally slow but the enzyme carbonic anhydrase speeds up process. Next it is broken down to a hydrogen ion and bicarbonate ion. Hydrogen ions combine with hemoglobin, which helps to maintain pH of blood. Bicarb ion diffuses from RBC to the plasma in exchange for a chloride ion entering the blood cell.

This system in combination with the respiratory system to help maintain appropriate pH levels, if blood becomes to acidic respiratory rate will increase to rid the body of excess hydrogen ions and if blood becomes to alkaline respiration will decrease in order to increase hydrogen ion concentration

Question 22

Training Programs and Changes in VO2max

Answer 22

Basic Formula:
Dynamic exercise using large muscle mass
20-60 min per session
3-5 times per week
50-85% of VO2max

Typical Changes:
2-3 months training = 15-20% increase in VO2max
Range: 2-50%

Aerobic endurance training will result in several changes in the cardiovascular function, including increased vo2 max, maximal cardiac output, stroke volume, and a reduced HR at rest and during submaximal exercise. Capillary density will also increase in muscle which means more o2 delivery and more co2 removal.

Question 23

Chronic CV Adaptations

VO2max = maximal cardiac output X maximal a-vO2 difference

Answer 23

Increases in maximal cardiac output, stroke volume, and fiber capillary density – fiber density decreases diffusible distance which is a good thing!

Increased parasympathetic tone leads to decreases in resting and submaximal exercise heart rates

Most significant change in CV function w/ long-term training is the increase in maximal cardiac output, resulting in an improved SV.

Increase in capillary density will help with removal of heat and metabolic by-products as well as decrease the diffusion distance for oxygen.

Question 24

Chronic Muscular Adaptations to Aerobic Exercise

Answer 24

One of the fundamental adaptive responses is an increase in the aerobic capacity of the trained musculature.
Allows the athlete to perform a given absolute intensity of exercise with greater ease after aerobic endurance training

Myoglobin is the protein that transports oxygen within the muscle cell

We also see the capacity of the muscle tissue to extract and use oxygen is enhanced.

An increase in bone growth with weight bearing exercises such as running. As long as activity is more intense than daily activity then bone growth will occur.

Question 25

Summary of Training Adaptations

Answer 25

Aerobic endurance training results in
-Reduced body fat
-Increased maximal oxygen uptake
-Increased running economy (late adaptation)
-Increased respiratory capacity
-Lower blood lactate concentrations at submaximal exercise (late adaptation)
-Increased mitochondrial and capillary densities
-Improved enzyme activity
-Increase in plasma volume

Vo2max improvements can be achieved in around 6 to 12 months and can range from 5% to 30% improvements. Intensity of training, starting VO2max, and genetics will impact the amount of improvement seen.

Increase in plasma volume causes an increase in end-diastolic volume and in the elastic recoil of the left ventricle.

Question 26

Blood Doping

Answer 26

the practice of artificially increasing red blood cell mass as a means to improve athletic performance, but looked as as unethical and does pose serious health risks to athletes.
Or through the injection of EPO which stimulates RBC production.

Question 27

What are the External and Individual Factors Influencing Adaptations to Aerobic Endurance Training

Answer 27

Blood doping:
Can improve aerobic exercise performance and may enhance tolerance to certain environmental conditions (heat and altitude)
Is unethical and poses serious health risks

Genetic potential:
The upper limit of an individual’s genetic potential dictates the absolute magnitude of the training adaptation.
Current training status also impacts magnitude of change

Age and sex:
Maximal aerobic power decreases with age in adults.
Aerobic power values of women range from 73% to 85% of the values of men. (size of body/heart)
The general physiological response to training is similar in men and women.

Question 28

Overtraining

Answer 28

Overtraining is when there is an imbalance between training loads and recovery.

Overreaching is a short term thing and can be functional but there can be a phase reached called extreme overreaching which leaves the athlete in a non-functioning state. Always looking for a decrement in sport performance.

Question 29

What are the marker of aerobic overtraining?

Answer 29

–Decreased performance

–Decreased percentage of body fat

–Decreased maximal oxygen uptake (VO2max)

–Altered blood pressure

–Increased muscle soreness

–Decreased muscle glycogen

–Altered resting heart rate (typically elevated)

–Increased submaximal exercise heart rate

–Decreased lactate (or max lactate value)*

–Altered cortisol concentration (typically elevated)

–Decreased total testosterone concentration

–Decreased sympathetic tone (decreased nocturnal and resting catecholamines)

–Increased sympathetic stress response

–Change in mood states

–Decreased performance in psychomotor speed tests

–Athlete frequently get sick (depressed immune system)

*could be a good measurement to see if an athlete is overtrained.

Question 30

Tapering

Answer 30

The planned reduction of volume in training that occurs before an athletic competition or a planned recovery microcycle

Designed to enhance athletic performance and adaptations