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CSCS > Ch: 6- Adaptations to Aerobic Endurance Training Programs > Flashcards

Ch: 6- Adaptations to Aerobic Endurance Training Programs Flashcards

1
Q

What is stroke volume?

A

the quantity of blood ejected w/ each beat

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2
Q

Acute response to stroke volume following aerobic exercise?

A

End- diastolic vol increased

Sympathetic stimulation increases stroke vol.

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3
Q

Acute response to cardiac output following aerobic exercise?

A

Increases rapidly then reaches plateau

CO may increase 4 times the resting level

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4
Q

What is cardiac output?

A

the amount of blood pumped by the heart in liters per minute (SV x HR)

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5
Q

Acute response to heart rate following aerobic exercise?

A

increases linearly w/ increases in intensity

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6
Q

Acute response to oxygen uptake following aerobic exercise?

A

O2 uptake increases- directly related mass of exercising muscle, metabolic efficiency, and exercise intensity

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7
Q

What is max O2 uptake?

A

the greatest amount of O2 that can be used at the cellular level for the entire body.

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8
Q

What is the resting O2 uptake value?

A
  1. 5ml of O2 per kg of BW per min

* defined as 1 metabolic equivalent (MET)

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9
Q

What does systolic BP estimate?

A

pressure exerted against ARTERIAL wall as blood is forcefully ejected during VENTRICULAR contraction.

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10
Q

What does diastolic BP estimate?

A

pressure exerted against ARTERIAL wall when no blood is being forcefully ejected through the vessels

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11
Q

Overall what does acute aerobic exercise increase?

A 
Cardiac output
stroke volume
HR
systolic BP
blood flow to active muscles
DECREASE in DIASTOLIC BP
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12
Q

Describe the respiratory response to acute aerobic exercise?

A

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

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13
Q

What carries O2 in the blood?

A

hemoglobin

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14
Q

How is CO2 removed?

A

From its combination w/ water and delivery to the lungs in the form of bicarbonate

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15
Q

What does OBLA mean?

A

Onset of Blood Lactate Accumulation

Level of aerobic exercise in which lactate acid begins to develop

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16
Q

Why does lactic acid not accumulate in low to mod intensity exercise?

A

Enough O2 is available that lactic acid does not accumulate b/c removal rate is greater than or equal to the production rate

17
Q

Performance adaptions from chronic aerobic exercise

A 
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
18
Q

Muscle fiber adaptions from chronic aerobic exercise

A

Fiber size: no change
Capillary density: increases
Mitochondrial density: increases

19
Q

Metabolic energy stores adaptions from chronic aerobic exercise

A

ATP: increases
Creatine phosphate: increases
Glycogen: increases
Triglycerides: increases

20
Q

Connective tissue adaptions from chronic aerobic exercise

A

Ligament strength: increases
Tendon strength: increases
Bone density: no change

21
Q

Body composition adaptions from chronic aerobic exercise

A

Body fat %: decreases

Fat free mass: no change

22
Q

What is required to achieve cardiovascular adaptions from chronic aerobic exercise?

A

Requires progression, variation, specificity, and overload

23
Q

What respiratory adaptations can be expected from chronic aerobic exercise?

A

Increased tidal vol and breathing frequency w/ max exercise

24
Q

Neural adaptions from chronic aerobic exercise

A

More efficient overall and fatigue of contractile mechanisms are delayed

25
Q

Bone and Connective tissue adaptions from chronic aerobic exercise

A

The extent to which tendons, ligaments, and cartilage grow and become stronger is dependent upon intensity exercises stimulus

26
Q

Endocrine adaptions from chronic aerobic exercise

A

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

27
Q

What is the most commonly measured adaptation to aerobic training?

A

Maximal O2 uptake- associated w/ an increase in max cardiac output

28
Q

What is most important factor for improving and maintain aerobic power?

A

intensity of training

29
Q

Aerobic endurance training results

A 
Reduced body fat
Increased max O2 uptake
Increased respiratory capacity
Lower blood lactate concentration
Increased mitochondrial and capillary densities
Improved enzyme activity
30
Q

Name some external influences on the cardio respiratory response?

A

Altitude
Smoking
Blood doping
Hyperoxic breathing

31
Q

What is hyperoxic breathing?

A

Breathing oxygen enriched gas mixtures during rest periods or following exercise to positively affect exercise performance

32
Q

How can altitude affect the cardio respiratory response?

A

Increased pulmonary ventilation

Increased cardiac output at rest and during submax exercise due to increases in HR

33
Q

At what altitude can changes in cardio respiratory response begin to occur?

A

Elevations greater than 3900 feet (1200m)

34
Q

What are the physiological and metabolic adjustments that occurs as a result of altitude training?

A

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.

35
Q

What are the aerobic power values for women compared to men?

A

73%-85%

36
Q

Endocrine response to aerobic over training

A

decreased testosterone to cortisol ratio, decreased secretion of GH, and changes in catecholamine levels

37
Q

Cardiovascular response to aerobic over training

A

Greater volumes of training affect HR

38
Q

Biochemical response to aerobic over training

A

Increased levels of creatine kinase- indicates muscle damage

Decreases in muscle glycogen

39
Q

Markers of aerobic overtaining

A

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

CSCS (3 decks)

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