Adaptations to Exercise

Question 1

Metabolic Adaptations to Training

Answer 1

1. Mitochondrial Response
2. Glucose Sparing Effect
3. Capillary density increase
4. Muscular fibers will change
5. Blood lactate clearance

Question 2

Mitochondrial Response

Answer 2

Increase number and size of mitochondria with training

More of enzymatic machinery in mitochondria - more enzymes in ETC

Question 3

With 3 weeks of training

Answer 3

almost double mitochondria

Can reverse with 1 week of not training though

Question 4

Increasing mitochondria does what else

Answer 4

Increase aerobic capacity by increasing avO2 difference

Question 5

Capillary Density

Answer 5

Increase capillaries per fiber and per unit area
Myoglobin content will increase too and helps get oxygen to ETC - can inc 80% with training
You are improving the ability to extract oxygen

Question 6

Muscle Fiber Changes

Answer 6

Small increase in fiber size
Shift from FG to FOG
Inc in oxidative enzymes (2 to 4 fold) - this allows acetyl coA formation and oxidation of fat (lower RER)
Change in LDH type that favors more removal of lactate

Question 7

Glucose Sparing Effect

Answer 7

muscle glycogen stores increase by a two fold
Inc fat stored in muscle too
RER will decrease in trained cuz they are utilizing more fat

Question 8

Blood Lactate Clearance

Answer 8

Threshold for blood lactate with training is shifted to the right –> body does better job at meeting its energy needs by using oxygen to make ATP - we are better are kreb cycle and ETC keeping up with glycolysis with training - we are clearing more blood lactate

Question 9

Mechanisms for clearing blood lactate - trained

Answer 9

Decrease in blood flow at muscle
Inc oxygen extraction and dec lactate production –> dec blood lactate
Increase in blood flow at liver –> increases lactate removal –> dec blood lactate

Question 10

Adaptations are unique to

Answer 10

what you are doing

Question 11

Strength adaptations to training

Answer 11

Huge neural control - first
Muscle hypertrophy
Muscle hyperplasia?

Question 12

Neural Control Component

Answer 12

1. Increase in number of motor units recruited
2. Muscle contracts at a higher rate
3. Enhance motor synchronization (contracts more efficiently) - improved coordination and learning
4. Some removal of neural inhibition

Question 13

Muscle Hypertrophy Adaptation

Answer 13

Muscle fibers increase in size
More myofribrils
More myosin and actin
More sarcoplasm
More CTand better strength in tendons
Inc in muscle protein synthesis
Inc in number of nuclei

Question 14

No matter the age, muscle is

Answer 14

still able to be trained - still shows plasticity

nursing home muscle strength increase 113% after 10 week training period

Question 15

What can resistance exercising do for elderly population

Answer 15

give them more means to combat frailty

Question 16

What do you need in order to see any training effects from exercise>

Answer 16

1. Overload
2. Specificity
3. Reversibility

Question 17

Overload

Answer 17

Tissue/ssytem must be exercised byond a level that it is acustomed to

Question 18

Specificity

Answer 18

Adaptations are specific to the muscles you are working

Question 19

Reversibility

Answer 19

Loss of training adaptation

Gains are quickly lost when overload is removed

Question 20

Endurance Training VO2 Max

Answer 20

HRxSVxavO2 diff

Question 21

Improvements in VO2 Max are due to

Answer 21

50% due to increase in SV

50% due to increase avO2

Question 22

Oxygen required to do 8 miles and hour trained vs untrained

Answer 22

Same = work is work

BUT untrained will plateau sooner - they are not as efficient with their use of oxygen