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Kinesiology UNIT 2 > Chapter 11: Metabolic Training Adaptations > Flashcards

Chapter 11: Metabolic Training Adaptations Flashcards

1
Q

at maximal during intensity training, what plays the most role until glycolysis?

A

ATP PCR

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2
Q

What is the immediate energy system?

A

ATP PCR

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3
Q

What is the short-term energy system?

A

glycolysis

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4
Q

What is the long term energy system?

A

anaerobic

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5
Q

Define power in terms of energy systems?

A

Power is defined as the maximum amount of energy that can be produced per unit of time (kclas/min)

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6
Q

Define capacity

A

Capacity is defined as the total amount of energy that can be produced by the energy systems (kcals)

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7
Q

T/F: trained muscles store more glycogen and triglycerides than untrained muscles

A

T

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8
Q

What are better mobilized and more accessible o trained muscles?

A

FFAs

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9
Q

Muscles’ ability to oxidize fat increases with _________

A

training

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10
Q

Muscles’ reliance on fat stores first conserves _________ during prolonged exercise

A

glycogen

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11
Q

What % of energy is coming from FAT?

A

70

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12
Q

What % of energy is coming from CARBS?

A

30

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13
Q

What is the best “fat burning” zone?

A

Depends on needs, age, weight and motivation level

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14
Q

What is being burned more during rest: fat or carbs?

A

fat

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15
Q

What is being burned more during moderate intensity?

A

carbs

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16
Q

What happens to mitochondrial function during adaptations to aerobic training?

A

it’s size and number increases

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17
Q

Magnitude of change depends on?

A

training volume

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18
Q

What happens to Oxidative enemies (SDH, citrate synthase) during adaptations to aerobic training?

A

increases activity with training
continure to increase even after VO2max plateaus
Enhanced glycogen sparing

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19
Q

What are the two things that we to take into considerations while aerobic training?

A

Volume- Frequency of exercise bouts
- Duration of each exercise bout

Intensity- Continuous training (LSD)
- Interval Training (HIIT)

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20
Q

T/F: HIIT causes increase in mitochondria and increase mobilization and utilization

A

T

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21
Q

What is HIIT associated with?

A

endurance training

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22
Q

Does mitochondrial enzyme cytochrome oxidase (COX) increases or decreases same after HIIT versus traditional moderate- intensity endurance training?

A

increases

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23
Q

T/F: Lactate threshold decreases to higher percent VO2max

A

F (it increases)

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24
Q

T/F: Lactate threshold increases lactate production

A

F (It decreases)

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25
Q

T/F: Lactate threshold increases lactate clearance

A

T

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26
Q

T/F: lactate threshold allows higher intensity without lacerate accumulation

A

T

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27
Q

T/F: RER increases at both absolute and relative sub maximal intensities

A

F (it decreases)

28
Q

T/F: RER increases dependence on FAT

A

T

29
Q

T/F: RER increases dependence on glucose

A

F (it decreases)

30
Q

What happens to resting and sub maximal VO2 during adaptations to aerobic training?

A
  • Resting VO2 unchanged with training

- Submaximal VO2 unchanged or decreases slightly with training

31
Q

What is the best indicator of cardiorespiratory fitness?

A

VO2max

32
Q

What happens to VO2max during aerobic training?

A

Increases substantially with training

33
Q

When is the highest possible VO2max achieved?

A

12 to 18 months of training

34
Q

Why does performance continue to increase after VO2max plateaus?

A

because lactate threshold continues to increase with training

35
Q

Does oxidative enzymes continue to increase after VO2 max plateaus?

A

Yes

36
Q

How is individual responses dictated by in aerobic training?

A
  • Training status and pre-training VO2max

- Heredity

37
Q

during training status and pretraining VO2max, relative improvement depends on what?

A

fitness

38
Q

during training status and pretraining VO2max, the more ______ the individual, the greater the increase

A

sedentary

39
Q

during training status and pretraining VO2max, the more _____ the individual, the smaller the increase

A

fit

40
Q

with heredity, finite VO2max range is determined by what? training laters ______ within that range

A

genetics; VO2max

41
Q

T/F: Identical twin’s VO2max are more similar than fraternal’s

A

T

42
Q

What accounts for 25 to 50% of variance in VO2max?

A

heredity

43
Q

untrained female VO2 max is greater or less than untrained male VO2 max?

A

less than

44
Q

is trained female VO2 max closer to male VO2 max?

A

yes

45
Q

explain high versus low responders.

A
  • genetically determined variation in VO2max for same training stimulus and compliance
  • accounts for tremendous variation in training outcomes for given training conditions
46
Q

What limits endurance performance? delivery or utilization?

A

delivery

47
Q

with delivery, cardiac output ______ (due to increased SV)

A

increases

48
Q

increased capillaries in the muscles goes to what?

A

increased muscle perfusion

49
Q

increased number and size of mitochondria happens during what?

A

utilization

50
Q

What other things are increased in utilization?

A

increased mitochondrial (oxidative) enzymes

51
Q

with fatigue across sports, endurance training is critical for what two things?

A

endurance based events and non-endurance based sports

52
Q

with fatigue across sports, all athletes benefit from maximizing what?

A

cardiorespiratory endurance

53
Q

what are the 3 methods of monitoring training changes?

A
  • repeated measurements of VO2max
  • lactate threshold tests
  • comparing lactate values taken after steady-state exercise at various times in the training period
54
Q

as you become more trained, what happens to your blood lactate concentration?

A

blood lactate concentration is lower for the same rate of work

55
Q

wingate anaerobic test is closes to what?

A

closes to gold standard for anaerobic power test

56
Q

anaerobic power and ______ increase with training

A

capacity

57
Q

with adaptations in muscle for anaerobic training, what increases and what decreases?

A
  • increase in type 2a and 2x cross-sectional area
  • increase in type 1 cross-sectional area (lesser extent
  • decrease percent of type 1 fibers, increase percent of type 2
58
Q

performace inprovements after anaerobic training (short, high-intensity training) appear to be what?

A

appear to be more related to muscular strength gains than improvements in the anaerobic yield of ATP through ATP-PCr and glycolytic system

59
Q

Name 4 things that mainly INCREASE during adaptations to anaerobic training?

A
  • increased muscular strength
  • increase ATP-PCr and glycolytic enzymes
  • improved mechanical efficiency
  • increased muscle buffering capacity
60
Q

Anaerobic training improves what? (important to know)

A

muscle buffering capacity

61
Q

Aerobic training does little or a lot to increase the muscles’ capacity to tolerate sprint-type activities (important to know)

A

little

62
Q

improved muscle buffering capacity allows sprint-trained athletes to generate what? (important to know)

A

they are able to generate energy for LONGER periods before fatigue limits the contractile process

63
Q

When do we see VO2max substantially higher in athlete’s sport-specific activity?

A

specificity of training

64
Q

specificity of training is likely due to what type of adaptation of the individual?

A

individual muscle group adaptations

65
Q

When do we see people training different fitness components at once or training for more than one sport at once?

A

cross-training

66
Q

when doing cross-training, strength benefits blunted by what type of training?

A

endurance training

67
Q

endurance benefits _______ blunted by strength training

A

NOT

Kinesiology UNIT 2 (4 decks)

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