Adaptations to Training Flashcards
Describe how muscles hypertrophy
There are two types of hypertrophy: myofibrillar and
What are the acute responses to aerobic exercise?
> 4 Categories
Cardiovascular responses: Cardiac Output, Stroke Volume, Heart Rate, Oxygen Uptake, Blood Pressure, and the control of local circulation all increase as acute responses.
Respiratory responses: Large levels of oxygen diffuse from capillaries to the tissues, increases in carbon dioxide levels from the blood to the alveoli, and some small increases in ventilation for good levels of alveolar concentrations of these gases.
Gas responses: When exercising at high intensities, pressure gradients of both oxygen and carbon dioxide cause the gases to move across the cell membranes. The diffusing capacities increase a lot when exercising. So, more exchange happens.
Blood transport of gases and metabolic by-products: Because of the other increases, we see the gas and metabolic by-product transport increase.
Whats Cardiac Output and how do we calculate it?
Cardiac output is calculated multiplying Stroke Volume and Heart Rate. Stroke volume is the amount of blood ejected with each beat. Heart Rate is how fast the
heart beats. These two combined are Cardiac Output.
Whats a MET?
At rest we are known as being at 1 MET. 1 MET is equal to 3.5 mL of oxygen per kilogram of body weight per minute.
Explain Systolic and Diastolic BP
Systolic Blood Pressure is the amount of pressure that is put on the arterial walls when blood is ejected during ventricular contractions. This is the top number in blood pressure readings.
Diastolic Blood Pressure is the pressure that is put on the arterial walls when the blood isn’t being forced out during contractions. This is the bottom number in blood pressure readings.
The Chronic Physiological Adaptations to Aerobic Exercise are:
Performance: There is an increase in low power output for muscular endurance. An increase in aerobic power, a possible decrease in max force production rate, and slight increase in sprint speed.
Muscle Fibers: Possibly an increase in fiber size. Increases in capillary density and mitochondrial density.
Metabolic Energy store: There are increases in ATP, Creatine, glycogen, and triglyceride stores.
Connective Tissue: Increases in ligament strength, tendon strength, and possibly bone density.
Body Composition: A decrease happens in percent body fat.
The Chronic Cardiovascular Adaptations to Aerobic Exercise are:
We have to use progression, variation,
specificity, and overload.
The Chronic Respiratory Adaptations to Aerobic Exercise are:
Increases in tidal volume and frequency of
breathing occur with max exercise.
The Chronic Neural Adaptations to Aerobic Exercise are:
Efficiency increases, and contractile mechanism
fatigue is delayed.
The Chronic Muscular Adaptations to Aerobic Exercise are:
Increases in aerobic capacity of the trained muscles occur. Performing at given intensities of exercise become easier.
The Chronic Bone and Connective Tissue Adaptations to Aerobic Exercise are:
The extent of growth in these tissues is proportional to the intensity.
The Chronic Endocrine Adaptations to Aerobic Exercise are:
Hormonal circulation increases, along with
changes at the receptor level.
Factors that influence adaptations to aerobic endurance training:
- Altitude: At altitudes more than 3,900 feet will increase pulmonary ventilation and cardiac output at rest and during Submax exercise due to an increased heart rate. From prolonged exposure or training in high altitudes we see increases in cardiac output, Submax heart rate, red blood cell production, hematocrit, and viscosity. We also see decreases in stroke and plasma volume.
- Hyperoxic Breathing: Taking in gas rich in oxygen when resting may affect exercise performance positively. It isn’t fully proven.
- Smoking: Exercise performance will be acutely affected from tobacco smoking.
- Blood Doping: This is the input of more of your own blood, or someone else’s blood. It will stimulate the production of red blood cells and improve aerobic performance over a short period of time.
- Genetic Potential: This dictates the level of adaptations to training.
- Age and Sex: Max aerobic power decreases the older you are. Women’s aerobic power is 73 – 85% of men’s values. Physiologically, men and women have similar responses to training.
Physiological Adaptations to Resistance Training: Performance Variables
- Muscular Strength
- Muscular Endurance
- Aerobic Power
- Anaerobic Power
- RFD
- Vertical Jump
- Sprint Speed
- Muscular Strength –> Increases
- Muscular Endurance –> Increases for higher power output
- Aerobic Power –> No change or Increases slightly
- Anaerobic Power –> Increases
- RFD –> Increases
- Vertical Jump –> Improved ability
- Sprint Speed –> Improves
Physiological Adaptations to Resistance Training: Performance Variables
List all 7 of them
- Muscular Strength
- Muscular Endurance
- Aerobic Power
- Anaerobic Power
- RFD
- Vertical Jump
- Sprint Speed