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EXCI 352 Final Exam > Aerobic Endurance Training Part 2 > Flashcards

Aerobic Endurance Training Part 2 Flashcards

1
Q

T/F Endurance trained athletes & untrained individuals do not demonstrate the same response to submaximal continuous training

A

True

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2
Q

What are 3 other terms that can also be used for submaximal endurance training

A

Continuous aerobic training, long, slow distance training

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3
Q

Does additional increase in submax endurance training volume in highly trained athletes further enhance performance or associated physiological variables?

A

No

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4
Q

In highly trained athletes what does submaximal endurance training not further enhance?

A
  • Endurance performance
  • Maximal oxygen uptake
  • Anaerobic threshold
  • Economy of motion
  • Oxidative muscle enzymes
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5
Q

What is the only type of training that can improve endurance performance in highly trained endurance athletes

A

HIIT

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6
Q

What was the first study of its kind to examine HIIT

A

Weston et al., 1997

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7
Q

What did the study say was the physiological response to HIIT

A
  • No up-regulation of oxidative
    or glycolytic enzyme activity
  • Improvement in 40 km cycling
    time-trial
  • Improvement in peak power output
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8
Q

What do central adaptations increase

A

Delivery of O2 to exercising muscles

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9
Q

What do peripheral adaptations increase

A

Utilization of O2 by the working muscles

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10
Q

List the adaptations to endurance training for sedentary and recreationally active individuals

A
  • Lower HR at pre-training work rates
  • Hypervolemia
  • Greater CO
  • Greater SV
  • Increased VO2 max
  • Increased capillary density
  • Increased mitochondrial
    volume
  • Reduction in glucose & muscle glycogen utilization
  • Lower blood lactate levels at the same absolute workload
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11
Q

What is the oxidative enzyme activity in highly trained vs untrained individuals

A

Up to 3-4 times higher in highly-trained athletes

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12
Q

What is the capillaries per muscle fiber in highly trained

A

up to 3 times more

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13
Q

T/F Highly trained athletes have a greater percentage of fast twitch muscle fibers compared to untrained individuals

A

false, there is a greater percentage of slow twitch muscle fibers

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14
Q

VO2 max in sedentary individuals

A

<45

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15
Q

VO2 max in recreationally active individuals

A

45 to 60

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16
Q

VO2 max in highly trained athlete’s

A

> 60

17
Q

How many weeks of HIIT has been shown to markedly improve VO2 max in SEDENTARY & recreationally active individuals

A

10 weeks

18
Q

T/F HIIT can elicit rapid improvements in aerobic fitness

A

True

19
Q

How long do the short to moderate bouts of exercise last in a HIIT

A

10s to 5 min

20
Q

T/f HIIT can increase fat oxidation in untrained individuals

A

true

21
Q

HIIT exercise causes a use of more lipids and less glycogen in which individuals

A

untrained

22
Q

what does HIIT stand for

A

High Intensity Interval Training

23
Q

HIIT enhances oxidative capacity in which type of fibres for untrained individuals?

A

Type 2

24
Q

HIIT increases ______ (3) in untrained individuals

A
  • Increased peak anaerobic power output
  • Increased total work done
  • Increased VO2 max
25
Q

Which 5 enzymes activity is increased in untrained individuals because of HIIT

A
  • HK (hexokinase)
  • PFK (phosphofructoknase)
  • SDH (citrate synthase)
  • MDH (malate dehydrogenase)
26
Q

Which 5 enzymes activity is increased in untrained individuals because of HIIT

A
  • HK (hexokinase)
  • PFK (phosphofructoknase)
  • SDH (citrate synthase)
  • MDH (malate dehydrogenase)
27
Q

Why is HIIT more effective at increasing endurance performance than continuous submax training alone?

A

HIIT has an upregulation of both aerobic and anerobic metabolism

28
Q

What is the most common response to HIIT in untrained and moderately active individuals

A

Improved capacity for aerobic metabolism:
- increased expression of type 1 fibres
- increased capillarisation
- increased oxidative enzyme activity

29
Q

What distance runner does HIIT help

A

3km & 10 km running performance in middle and long-distance runners

30
Q

Which type of cyclists does HIIT help

A

40 km time-trial performance in endurance trained cyclists

31
Q

T/F HIIT has shown to improve VO2 max and economy of motion

A

False, no improvements have been observed

32
Q

What are the 6 variables used to prescribe endurance exercise training intensities

A
  • VO2 max
  • Anaerobic Threshold (AT)
  • Lactate Threshold (Tlac)
  • Ventilatory threshold (Tvent)
  • Onset of Blood lactate Accumulation (OBLA)
  • Vmax
33
Q

Prescription of HIIT sessions Vmax

A

Exercise intensity

34
Q

Prescription of HIIT sessions Tmax

A

Exercise interval duration

35
Q

What is Vmax

A

The velocity at which VO2 max is achieved

36
Q

What has Vmax been shown to predict?

A

Performance in middle and long-distance running events

37
Q

What is Tmac?

A

The time that an athlete can run at their Vmax

38
Q

T/F Tmax is highly objective, even amongst runners with the same Vmax

A

False, it is highly subjective

39
Q

Tmax has been shown to correlate ______ with VO2 max and Vmax and _____ with the anaerobic threshold

A

negatively; positively

EXCI 352 Final Exam (9 decks)

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