Aerobic Adaptations Flashcards
Chronic Adaptations to Bone
Bone growth is dependent on stimulus of activity
Increase intensity to stimulate bone
Examples include: rowing, stair climbing, running
Chronic Adaptations to Connective Tissue
Exercise intensity must exceed strain of everyday activities in order to stimulate new growth
Over training can cause a breakdown of connective tissue
Chronic Adaptations to Endocrine
Aerobic training causes sloughing of muscle
High volume aerobic training can cause muscle degradation and reduction in muscular power
Chronic Adaptations to Neural
Efficiency is increased
Fatigue is delayed
Chronic Adaptations to Muscular
Increased aerobic power
Improves lactic acid concentration in the muscles
Type 1 muscle fibers are better designed for aerobic activity than Type 2 muscle fibers
Type 1 muscle fibers will hypertrophy and it is not as big as the hypertrophy from resistance training
Chronic Adaptations to Cardiovascular (heart and vessels)
Increased VO2 Max
Increased stroke volume and cardiac output
Decreased heart rate at rest
Improved ability to remove heat and by-products
Average heart rate for normal population
60-80 bpm
Average heart rate for aerobically trained population
40-60 bpm
Acute Adaptations to Cardiac Output
Increases rapidly initially and then reaches a plateau
Acute Adaptations to Stroke Volume
Increases at beginning of exercise (or even anticipation of exercise)
Acute Adaptations to Heart Rate
Increases with increase in intensity level of exercise
Acute Adaptations Oxygen Uptake
Increases with exercise and is directly related to the muscle, overall metabolism, and exercise intensity
Acute Adaptations to Blood Pressure
Systolic BP rises with exercise
Diastolic BP decreases or remains the same
Acute Adaptations to Local Circulation
Blood vessels dilate to increase blood flow
Blood flow to organs is reduced to increase blood to muscles
Acute Adaptations to Minute Ventilation
Increases from 12-15 breath per minute at rest to 35-45 breaths per minute
