Chapter 11: Metabolic Training Adaptations Flashcards
at maximal during intensity training, what plays the most role until glycolysis?
ATP PCR
What is the immediate energy system?
ATP PCR
What is the short-term energy system?
glycolysis
What is the long term energy system?
anaerobic
Define power in terms of energy systems?
Power is defined as the maximum amount of energy that can be produced per unit of time (kclas/min)
Define capacity
Capacity is defined as the total amount of energy that can be produced by the energy systems (kcals)
T/F: trained muscles store more glycogen and triglycerides than untrained muscles
T
What are better mobilized and more accessible o trained muscles?
FFAs
Muscles’ ability to oxidize fat increases with _________
training
Muscles’ reliance on fat stores first conserves _________ during prolonged exercise
glycogen
What % of energy is coming from FAT?
70
What % of energy is coming from CARBS?
30
What is the best “fat burning” zone?
Depends on needs, age, weight and motivation level
What is being burned more during rest: fat or carbs?
fat
What is being burned more during moderate intensity?
carbs
What happens to mitochondrial function during adaptations to aerobic training?
it’s size and number increases
Magnitude of change depends on?
training volume
What happens to Oxidative enemies (SDH, citrate synthase) during adaptations to aerobic training?
increases activity with training
continure to increase even after VO2max plateaus
Enhanced glycogen sparing
What are the two things that we to take into considerations while aerobic training?
Volume- Frequency of exercise bouts
- Duration of each exercise bout
Intensity- Continuous training (LSD)
- Interval Training (HIIT)
T/F: HIIT causes increase in mitochondria and increase mobilization and utilization
T
What is HIIT associated with?
endurance training
Does mitochondrial enzyme cytochrome oxidase (COX) increases or decreases same after HIIT versus traditional moderate- intensity endurance training?
increases
T/F: Lactate threshold decreases to higher percent VO2max
F (it increases)
T/F: Lactate threshold increases lactate production
F (It decreases)
T/F: Lactate threshold increases lactate clearance
T
T/F: lactate threshold allows higher intensity without lacerate accumulation
T
T/F: RER increases at both absolute and relative sub maximal intensities
F (it decreases)
T/F: RER increases dependence on FAT
T
T/F: RER increases dependence on glucose
F (it decreases)
What happens to resting and sub maximal VO2 during adaptations to aerobic training?
- Resting VO2 unchanged with training
- Submaximal VO2 unchanged or decreases slightly with training
What is the best indicator of cardiorespiratory fitness?
VO2max
What happens to VO2max during aerobic training?
Increases substantially with training
When is the highest possible VO2max achieved?
12 to 18 months of training
Why does performance continue to increase after VO2max plateaus?
because lactate threshold continues to increase with training
Does oxidative enzymes continue to increase after VO2 max plateaus?
Yes
How is individual responses dictated by in aerobic training?
- Training status and pre-training VO2max
- Heredity
during training status and pretraining VO2max, relative improvement depends on what?
fitness
during training status and pretraining VO2max, the more ______ the individual, the greater the increase
sedentary
during training status and pretraining VO2max, the more _____ the individual, the smaller the increase
fit
with heredity, finite VO2max range is determined by what? training laters ______ within that range
genetics; VO2max
T/F: Identical twin’s VO2max are more similar than fraternal’s
T
What accounts for 25 to 50% of variance in VO2max?
heredity
untrained female VO2 max is greater or less than untrained male VO2 max?
less than
is trained female VO2 max closer to male VO2 max?
yes
explain high versus low responders.
- genetically determined variation in VO2max for same training stimulus and compliance
- accounts for tremendous variation in training outcomes for given training conditions
What limits endurance performance? delivery or utilization?
delivery
with delivery, cardiac output ______ (due to increased SV)
increases
increased capillaries in the muscles goes to what?
increased muscle perfusion
increased number and size of mitochondria happens during what?
utilization
What other things are increased in utilization?
increased mitochondrial (oxidative) enzymes
with fatigue across sports, endurance training is critical for what two things?
endurance based events and non-endurance based sports
with fatigue across sports, all athletes benefit from maximizing what?
cardiorespiratory endurance
what are the 3 methods of monitoring training changes?
- repeated measurements of VO2max
- lactate threshold tests
- comparing lactate values taken after steady-state exercise at various times in the training period
as you become more trained, what happens to your blood lactate concentration?
blood lactate concentration is lower for the same rate of work
wingate anaerobic test is closes to what?
closes to gold standard for anaerobic power test
anaerobic power and ______ increase with training
capacity
with adaptations in muscle for anaerobic training, what increases and what decreases?
- 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
performace inprovements after anaerobic training (short, high-intensity training) appear to be what?
appear to be more related to muscular strength gains than improvements in the anaerobic yield of ATP through ATP-PCr and glycolytic system
Name 4 things that mainly INCREASE during adaptations to anaerobic training?
- increased muscular strength
- increase ATP-PCr and glycolytic enzymes
- improved mechanical efficiency
- increased muscle buffering capacity
Anaerobic training improves what? (important to know)
muscle buffering capacity
Aerobic training does little or a lot to increase the muscles’ capacity to tolerate sprint-type activities (important to know)
little
improved muscle buffering capacity allows sprint-trained athletes to generate what? (important to know)
they are able to generate energy for LONGER periods before fatigue limits the contractile process
When do we see VO2max substantially higher in athlete’s sport-specific activity?
specificity of training
specificity of training is likely due to what type of adaptation of the individual?
individual muscle group adaptations
When do we see people training different fitness components at once or training for more than one sport at once?
cross-training
when doing cross-training, strength benefits blunted by what type of training?
endurance training
endurance benefits _______ blunted by strength training
NOT
