Ch: 6- Adaptations to Aerobic Endurance Training Programs Flashcards
What is stroke volume?
the quantity of blood ejected w/ each beat
Acute response to stroke volume following aerobic exercise?
End- diastolic vol increased
Sympathetic stimulation increases stroke vol.
Acute response to cardiac output following aerobic exercise?
Increases rapidly then reaches plateau
CO may increase 4 times the resting level
What is cardiac output?
the amount of blood pumped by the heart in liters per minute (SV x HR)
Acute response to heart rate following aerobic exercise?
increases linearly w/ increases in intensity
Acute response to oxygen uptake following aerobic exercise?
O2 uptake increases- directly related mass of exercising muscle, metabolic efficiency, and exercise intensity
What is max O2 uptake?
the greatest amount of O2 that can be used at the cellular level for the entire body.
What is the resting O2 uptake value?
- 5ml of O2 per kg of BW per min
* defined as 1 metabolic equivalent (MET)
What does systolic BP estimate?
pressure exerted against ARTERIAL wall as blood is forcefully ejected during VENTRICULAR contraction.
What does diastolic BP estimate?
pressure exerted against ARTERIAL wall when no blood is being forcefully ejected through the vessels
Overall what does acute aerobic exercise increase?
Cardiac output stroke volume HR systolic BP blood flow to active muscles DECREASE in DIASTOLIC BP
Describe the respiratory response to acute aerobic exercise?
Large amounts of O2 diffuse from capillaries into the tissues> increased levels of CO2 move from blood into alveoli > min ventilation increases to maintain appropriate alveolar concentration of gases
What carries O2 in the blood?
hemoglobin
How is CO2 removed?
From its combination w/ water and delivery to the lungs in the form of bicarbonate
What does OBLA mean?
Onset of Blood Lactate Accumulation
Level of aerobic exercise in which lactate acid begins to develop
Why does lactic acid not accumulate in low to mod intensity exercise?
Enough O2 is available that lactic acid does not accumulate b/c removal rate is greater than or equal to the production rate
Performance adaptions from chronic aerobic exercise
Strength: no change Endurance: increases Aerobic power: increases Max rate of force prod: no change or decreases Anaerobic power: no change Sprint speed: no change
Muscle fiber adaptions from chronic aerobic exercise
Fiber size: no change
Capillary density: increases
Mitochondrial density: increases
Metabolic energy stores adaptions from chronic aerobic exercise
ATP: increases
Creatine phosphate: increases
Glycogen: increases
Triglycerides: increases
Connective tissue adaptions from chronic aerobic exercise
Ligament strength: increases
Tendon strength: increases
Bone density: no change
Body composition adaptions from chronic aerobic exercise
Body fat %: decreases
Fat free mass: no change
What is required to achieve cardiovascular adaptions from chronic aerobic exercise?
Requires progression, variation, specificity, and overload
What respiratory adaptations can be expected from chronic aerobic exercise?
Increased tidal vol and breathing frequency w/ max exercise
Neural adaptions from chronic aerobic exercise
More efficient overall and fatigue of contractile mechanisms are delayed
Bone and Connective tissue adaptions from chronic aerobic exercise
The extent to which tendons, ligaments, and cartilage grow and become stronger is dependent upon intensity exercises stimulus
Endocrine adaptions from chronic aerobic exercise
Increases in hormonal circulation and changes are receptor level
High intensity aerobic training augments absolute secretion rates of hormones
Trained athletes have blunted response to submaximal exercise
What is the most commonly measured adaptation to aerobic training?
Maximal O2 uptake- associated w/ an increase in max cardiac output
What is most important factor for improving and maintain aerobic power?
intensity of training
Aerobic endurance training results
Reduced body fat Increased max O2 uptake Increased respiratory capacity Lower blood lactate concentration Increased mitochondrial and capillary densities Improved enzyme activity
Name some external influences on the cardio respiratory response?
Altitude
Smoking
Blood doping
Hyperoxic breathing
What is hyperoxic breathing?
Breathing oxygen enriched gas mixtures during rest periods or following exercise to positively affect exercise performance
How can altitude affect the cardio respiratory response?
Increased pulmonary ventilation
Increased cardiac output at rest and during submax exercise due to increases in HR
At what altitude can changes in cardio respiratory response begin to occur?
Elevations greater than 3900 feet (1200m)
What are the physiological and metabolic adjustments that occurs as a result of altitude training?
Pulmonary hyperventilation
Acid-base: body fluids become more alkaline
Cardiovascular: cardiac output increases, sub max HR increases, stroke vol remains the same/ or lower
Hematologic: increase in RBC production, hematocrit, viscosity, and decreased plasma vol.
What are the aerobic power values for women compared to men?
73%-85%
Endocrine response to aerobic over training
decreased testosterone to cortisol ratio, decreased secretion of GH, and changes in catecholamine levels
Cardiovascular response to aerobic over training
Greater volumes of training affect HR
Biochemical response to aerobic over training
Increased levels of creatine kinase- indicates muscle damage
Decreases in muscle glycogen
Markers of aerobic overtaining
Decreased performance, body fat %, maximal O2 uptake, lactate, muscle glycogen, total testosterone, sympathetic tone (decreased nocturnal and resting catecholamines)
Increased muscle soreness, submax HR, creatine kinase, sympathetic stress response
Altered BP, cortisol concentration, resting HR
