Chapter 13, 14, 20

Question 1

overload

Answer 1

the need to stress the body in order to create adaptations
increased capacity of a system in response to training above the level to which it is accustomed

Question 2

what are the 3 key components of overload

Answer 2

intensity
duration
frequency

Question 3

can you have too much overloading

Answer 3

yes which would lead to overtraining or overreaching

Question 4

reversibility

Answer 4

when training is stopped, the training gains are lost quickly

Question 5

specificity: training effect is specific to

Answer 5

muscle fibers recruited during exercise
type of contraction (eccentric or concentric)
energy system involved (aerobic vs anaerobic)

Question 6

suppose you test the VO2 max of highly trained rowers, cyclists, skiers on uphill running on a treadmill and then during their sport specific activity. What changes in VO2 max would be observed?

Answer 6

VO2 max attained by all athletes during their SPORT specific activity was as high or higher than the values obtained on the treadmill

Question 7

influence of sex on training

Answer 7

men and women respond similarly to training programs even though exercise training Rx should be personalized

Question 8

how does fitness level relate to training improvement

Answer 8

training improvement is always greater in individuals with lower initial fitness

50% increase in VO2 max in sedentary adults
10-20% improvement in normal, active subjects
3-5% improvement in trained athletes

Question 9

influence of genetics on training

Answer 9

genetics plays an important role in how people respond to training, however is not the only factor as variability still exists

Question 10

high responders (genotype E)

Answer 10

individuals with the ideal genetic makeup required for champion endurance athletes
posses a relatively high untrained VO2 max

Question 11

low responders (genotype A)

Answer 11

possess a relatively low untrained VO2 max
often exhibit limited exercise training response

such as McArdles patients

Question 12

what is more genetically determined: aerobic or anaerobic capacity

Answer 12

anaerobic capacity is more genetically determined than aerobic capacity

Question 13

can training improve anaerobic performance

Answer 13

only to a small degree

Question 14

what anaerobic capacity largely dependent on

Answer 14

fast type IIx fibers which is determined early in development

even if you increase hypertrophy, if you don’t have a lot of these fibers it is hard to increase performance

Question 15

3 main pillars of performance

Answer 15

VO2 max
economy
LT/VT - how close to VO2 max can I sustain HR for longer

Question 16

adaptations in muscle as a result of endurance training

Answer 16

repeated excitation and contraction of muscle fibers during endurance training stimulate changes in their structure and function

changes seen in:
muscle fiber type
capillary density
Mb content
mitochondrial function
mitochondrial oxidative enzymes

Question 17

as a result of endurance training what happens to muscle fiber type

Answer 17

fast to slow shift in muscle fiber type

reduction in the cross sectional area of fast fibers and increase in the number of slow fibers

Question 18

magnitude of muscle fiber type change is determined by

Answer 18

duration, training, type of training, and genetics

Question 19

as a result of endurance training what happens to capillary density

Answer 19

increased number of capillaries surrounding muscle fibers leading to enhanced diffusion of O2 (since moving blood as slowly as possible) and the improved removal of wastes

Question 20

as a result of endurance training, what happens to Mb content

Answer 20

endurance training increases muscle Mb content by 75-80% which supports a muscles increased capacity for oxidative metabolism after training

Question 21

time course of training mitochondrial changes

Answer 21

muscle mitochondria adapt quickly to training

the # of muscle mitochondria doubles within 5 weeks of training

Question 22

endurance training effects of mitochondrial volume

Answer 22

endurance training increases the volume of both sarcolemmal (SS) and intermyofibrillar (IMF) mitochondria in muscle fibers

Question 23

as a result of increased volume of SS and IMF mitochondria, what happens to oxidative capacity

Answer 23

improved oxidative capacity and ability to utilize fat as fuel

share workload across other mitochondria (1 mitochondria- use CHO, 2+ mitochondria, use FATs)

Question 24

endurance training effects on mitochondrial turnover

Answer 24

increases mitochondrial turnover (which is the breakdown of damaged mitochondria and replacement with healthy mitochondria)

Question 25

mitophagy

Answer 25

the breakdown of damaged mitochondria

Question 26

significance of increased mitochondrial volume

Answer 26

increased mitochondrial volume results in greater capacity for oxidative phosphorylation meaning more energy increased mitochondrial volume also decreases cytosolic [ADP] due to increased ADP transporters in mitochondrial membrane resulting in less lactate and H+ formation and less PC depletion

Question 27

effects of endurance training on O2 deficit

Answer 27

reduces the O2 deficit at the onset of work reach steady state faster faster rise in O2 uptake = less lactate formation and less PC depletion

Question 28

exercise induced signaling : primary and secondary signaling molecules

Answer 28

primary and secondary signaling molecules contribute to exercise induced adaptation to endurance training 3 primary signals and 6 secondary signals

Question 29

what is the main secondary signal

Answer 29

PGC-1a

Question 30

why is low muscle glycogen a positive influence on endurance training induced adaptations

Answer 30

low muscle glycogen activates PGC-1a and promotes increased protein synthesis and mitochondria formation

Question 31

two approaches to the increase in PGC-1a

Answer 31

1) restrict dietary CHO - but this may cause fatigue and limit training 2) train twice per day (every other day) which should lead to the second training session having lower muscle glycogen

Question 32

as exercise duration increases what happens to substrate utilization

Answer 32

decrease in CHO and an increase in FAT utilization due to low muscle glycogen stores

Question 33

endurance trained athletes: substrate utilization

Answer 33

endurance trained athletes use more fat and less CHO than less fit athletes during prolonged exercise at the same intensity shifts relative fat oxidation graph up and left

Question 34

training effects on lactate threshold

Answer 34

in a trained state, one can exercise at a higher % of one's VO2 max before lactate begins to accumulate in the blood shifts LT to the right

Question 35

cardiovascular adaptations that occur in response to endurance training

Answer 35

changes in VO2 max Q heart size HR (resting, submax, max, and recovery) SV Blood volume (a-v)O2 difference

Question 36

effects of training on VO2 max

Answer 36

VO2 max is increased with 12 months of endurance training

Question 37

what exercise intensities show the greatest improvement in VO2 max

Answer 37

intensities ~80% VO2 max

Question 38

what is the most important factor in improving VO2 max?

Answer 38

intensity NOT duration

Question 39

what can be used as an estimate of an athletes relative training intensity

Answer 39

measurement of exercise HR

Question 40

calculation of VO2 max

Answer 40

product of max Q and (a-v)O2 difference VO2 max= HRmax x SVmax x max(a-v)O2 difference or VO2 max= Qmax x (a-v)O2 difference

Question 41

effects of training on cardiac output

Answer 41

increases with training

Question 42

effects of endurance training on heart size

Answer 42

as an adaptation to increased work demand, cardiac muscle mass and ventricular volume increase with endurance training (increase in chamber radius and left ventricular hypertophy)

Question 43

effects of endurance training on resting heart rate

Answer 43

decreases markedly as a result of endurance training can be as low as 30-40 bpm in highly conditioned endurance athletes (bradycardia)

Question 44

effects of aerobic training on HR

Answer 44

aerobic training results in a lower HR at any given absolute exercise intensity

Question 45

effects of aerobic training on maxHR

Answer 45

maxHR typically remains relatively unchanged (or may slightly decrease) after training

Question 46

effects of endurance training on recovery HR

Answer 46

after endurance training, HR returns to resting level much more quickly after an exercise bout than it does before training

Question 47

increases in VO2 max depend on adaptations in

Answer 47

SV max and max (a-v)O2 difference not HRmax because it stays the same or decreases

Question 48

improvements in VO2 max during short duration (4 months) training is due to

Answer 48

increase in SV

Question 49

the improvements in VO2 max after a longer duration of training (~28 months) is due to

Answer 49

increases in SV and (a-v)O2 difference

Question 50

effects of endurance training on SV

Answer 50

SV will plateau at a much higher workload if trained

Question 51

endurance training effects on blood volume

Answer 51

increases total blood volume and this effect is larger at higher training intensities increase plasma volume, increase volume of RBCs, decrease hematocrit

Question 52

why is an increase in plasma volume a good thing

Answer 52

prevents decreases in SV due to loss of fluids due to sweat increase blood volume= increase in SV in longer duration exercises

Question 53

why is there an increased SV at rest in endurance athletes

Answer 53

improved ventricular filling due to bradycardia

Question 54

why might SV not plateau in elite athletes

Answer 54

improved ventricular filling increase in EDV and SV at a high HR

Question 55

(a-v)O2 difference

Answer 55

amount of O2 delivered as you go from arteries to veins arteries deliver O2 to capillaries and remaining O2 in veins goes back to the heart

Question 56

factors increasing (a-v)O2 difference

Answer 56

increased muscle blood flow due to decreases SNS vasoconstriction at the same work load improved ability of the muscle to extract O2 from the blood

Question 57

what is involved in the improved ability of muscle to extract O2 from the blood

Answer 57

increased capillary density (slowed blood flow through muscle) increased mitochondrial number (more O2 molecules dropped off at mitochondria which increases the drive for O2 to be delivered from Hb to Mb)

Question 58

does the respiratory system limit performance

Answer 58

the respiratory system does NOT limit performance because ventilation can be increased to a much greater extent than cardiovascular function

Question 59

training effects on lung structure and function

Answer 59

no effect at rest

Question 60

effects of training on pulmonary ventilation

Answer 60

ventilation is lower during submaximal exercise following training max pulmonary ventilation is substantially increased

Question 61

detraining: first 12 days

Answer 61

initial decrease in VO2max due to decrease SV max (12 days) HR and (a-vO2) difference remained the same or increased

Question 62

detraining: after 12 days (later effect)

Answer 62

later decrease in VO2 max due to decrease in (a-vO2) max due to a decrease in mitochondria but no change in capillary density

Question 63

time course of detraining mitochondrial changes

Answer 63

mitochondrial changes are lost quickly with detraining requires 3-4 weeks of retraining to regain mitochondrial adaptations

Question 64

lack of transfer: endurance events

Answer 64

if I train one leg, no ability to transfer training to another leg

Question 65

muscular strength

Answer 65

maximal force a muscle or muscle group can generate 1 repetition max (1-RM)

Question 66

muscular endurance

Answer 66

ability to make repeated contractions against a submaximal load

Question 67

strength training

Answer 67

high resistance training (6-10 reps till fatigue) low resistance training (35 to 40 reps till fatigue)

Question 68

high resistance training results in

Answer 68

strength increases

Question 69

low resistance training results in

Answer 69

endurance

Question 70

transfer : resistance training

Answer 70

unlike endurance training, when one arm is exposed to resistance training, a portion of the training is "transferred" to the other arm due to neuromodulation that occurs with strength training

Question 71

what is responsible for early gains in strength due to resistance training

Answer 71

neural adaptations for initial 8-20 weeks

Question 72

adaptations in initial 8-20 weeks as a result of resistance training

Answer 72

increased neural drive - increased number of motor units recruited - increased firing rate of motor units -increased motor unit synchronization -improved neural transmission across neuromuscular junction changes in rate of agonist/antagonist activation

Question 73

hyperplasia

Answer 73

increase in the number of muscle fibers does not occur in humans

Question 74

hypertrophy

Answer 74

increase in cross sectional area of muscle fibers due to increased muscle proteins (actin and myosin) which increases cross bridges and increases force production (adding sarcomeres in parallel)

Question 75

what is the dominant factor in resistance training induced increases in muscle mass

Answer 75

hypertrophy

Question 76

resistance training effect on muscle fiber type

Answer 76

fast to slow shift in fiber type (from type IIx to IIa) due to increased oxidative capacity which increases ATP available to muscles 5-11% change following 20 weeks of training

Question 77

mTOR activation

Answer 77

resistance training downstream effect activate mTOR protein synthesis hypertrophy **just stacking muscle fibers in parallel and increasing numbers of myonuclei not changing the number of fibers themselves

Question 78

consequences of ingesting proteins

Answer 78

ingesting proteins increases the rate of protein synthesis post-training for both endurance and resistance training plan protein intake around workouts (amount and timing)

Question 79

genetic influence on resistance training induced hypertrophy

Answer 79

approx 80% of differences in muscle mass between individuals is due to genetic variation

Question 80

why does inactivity induced muscle atrophy occur

Answer 80

due to decreased protein synthesis and increased protein breakdown

Question 81

cessation of resistance training results in

Answer 81

muscle atrophy and loss of strength

Question 82

compared to endurance training, the rate of strength loss (detraining) in resistance training is

Answer 82

slower

Question 83

compared to endurance training, the recovery of dynamic strength loss can occur ___ with resistance retraining

Answer 83

rapidly (within 6 weeks)

Question 84

what types of training may reduce strength gains

Answer 84

combined strength and endurance training may limit strength gains vs strength training alone - depends on training state of subject, volume and frequency of training, and integration of methods - endurance training >3 days/week and 40-40 min/day

Question 85

why does a combination of endurance and strength training decrease gains

Answer 85

1) neural factors - fatigue 2) overtraining = fatigue 3) depressed protein synthesis

Question 86

depressed protein synthesis as a result of endurance and strength training together

Answer 86

endurance training interferes with protein synthesis via inhibition of mTOR by activation of AMPK AMPK activated during exercise which inhibits mTOR which inhibits protein synthesis and muscle hypertrophy decreasing strength

Question 87

recommendations for concurrent strength and endurance training

Answer 87

* perform strength and endurance training on alternate days for optimal STRENGTH gains * athletes whose sport requires maximal strength should avoid concurrent training *the performance of combined strength and endurance training does NOT impair training induced increases in ENDURANCE

Question 88

periodized training programs

Answer 88

varies the training load over time to achieve acute overload and some overreaching while avoiding overtraining

Question 89

10% rule for increasing training load

Answer 89

increasing intensity or duration < 10% / week

Question 90

what indicates optimal psychological adaptations and performance

Answer 90

overreaching

Question 91

tapering

Answer 91

short term reduction in training load prior to competition allows muscles to resynthesize glycogen and heal from training induced damage improves performance in both strength and endurance events (athletes can reduce training load by 60% without a reduction in performance)