Chapter 13,14,20 Flashcards
What are the three principles of training
- overload
- reversibility
- specificity
explain overload in training
overload: need to stress body - adaptation
* increased capacity of a system in response to training above the level to which it is accustomed — intensity, duration, frequency
* too much leads to overtaining or overreaching
** if negative on the slope it is overload and positive slope is recovery – over time leads to improvement ** - slide 4
explain what reversibility is in training
when training is stopped – the training effect is quickly lost
- if you stop exercise or have overtraining fitness decreases
Overtraining is what
too much stress
* cant get to origional fitness
* downward trend
explain specificity in training
training effect is specific to:
* muscle fibers recruited during exercise
* type of contraction (eccentric, concentric, isometric)
* energy system involved (aerobic vs. anaerobic)
explain the influence of sex on training
men and women respond similarly to training programs
* exercise prescriptions should be individualized – strength or % improvement is similar
Explain the influence of initial fitness level
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
Why are there no large improvements in trained individuals in fitness
- dont have unlimited capacity to grow blood volume
- only increase up to certain point
- similar to mitochondrial amount when you reach the “cap”
how does genetics play a role in how an individual responds to training
while there is a similar response in twins the improvement in VO2 max varied from 0-40%
What is the best way to determine the role of genetics in exercise
TWIN studies
Explain genotype E to how genetics influences VO2 max in training
- High responders (genotype e) == have ideal genetic makeup required for champion endurance athletes
– possess a realtively high untrained VO2max (80-90% w/o any endurance training)
Explain genotype A to how genetics influences VO2 max in training
- low responseres (genotype a) == possess a relatively low untrained VO2max
– often exhibit limited exercise training response (ie. McArdle’s disease = prevent exercise)
is anaerobic or aerobic capacity more geneticlally determined
anaerobic training is more genetically determined than aerobic capacity
- training can only improve anaerobic performance to a small degree
- dependent largely on fast (IIx fibers)
- determined early in development
What 4 labratory tests are used to quantify endurance exercise portal
- blood lactate
- expired ventilation (VT/LT)
- economy
- VO2 max
What adaptations occur in the muscle and how do they occur
stimulus repeated excitation and contraction of muscle fibers during endurance training stimulates changes in their structure and function
What 4 adaptations occur in the muscle during endurance training
- muscle fiber type
- capillary density
- myoglobin content
- mitochondrial function
explain the shift in muscle fiber types with exercise
fast-to-slow shift in muscle fiber type
* reduction in (cross sectional area of) fast fibers and increase in (cross sectional area of slow fibers) number of slow fibers
what is the magnitude of fiber type deterined by
- magnitude of fiber type change determined by duration, type of training and genetics
What is capillary density
blood vessel density surrounding muscle fibers
With an increased number of capillaries surrounding muscle fibers what 2 things improve
- enhanced diffusion of oxygen –> want blood moving as slowly as possible (high density) to diffuse more O2
- improved removal of wastes
What happens to the myoglobin conent with endurance training
endurance training increases muscle myogloin by 75-80% –> maximize oxidative metabolism
With more myoglobin content with endurance training what is its effect
supports muscle’s increased capacity for oxidative metabolism after training
what is the timeline for muscle mitochondria to adapt to training
muscle mitochondria adapts quickly to training
* doubles within 5 weeks of training
how is mitochondrial volume effected by exercise and what are the effects on both SS and IMF mitochondria
training increases volume of both subsarcolemmal and intermyofibrillar mitochondria in muscle fibers