Chapter 13 - Physiology of Training

Question 1

What are the principles of training?

Answer 1

Overload, Specificity, Reversibility

Question 2

What is overload?

Answer 2

Training effect with exercising beyond normal. The body adapts to the changes in some way, shape or form.

Question 3

What is Specificity?

Answer 3

The type of training specific to muscle fibers, energy systems, velocity of contraction and type of contraction.

Question 4

What is Reversibility?

Answer 4

Gains are lost when overload is removed. “Use it, or lose it”.

Question 5

What is VO2 max?

Answer 5

The maximal ability to transport and utilize O2.

Question 6

What is the VO2 equation?

Answer 6

VO2 max = Q max x a-VO2 diff.

Question 7

What type of exercise increases VO2 max?

Answer 7

Exercise that is dynamic and uses large muscle groups.

20-60mins 3-5 times per week. 50-80% VO2 max.

Question 8

What are the expected increases in VO2 max?

Answer 8

Average = 15-20%
2-3% in those with high initial VO2 max (requires intensity of over 70% of VO2 max)
Up to 50% in those with low initial VO2 max (training intensity of 40-50% of VO2 max)

Question 9

What role does genetics play in VO2 max?

Answer 9

Accounts for about 50% of VO2 max.

Prerequisite for very high VO2 max.

Question 10

What factor is influenced by genetics?

Answer 10

Muscle fiber type - mitochondria

Question 11

What accounts for differences in VO2 max between males and females?

Answer 11

Males have a larger heart and more hemoglobin to pump oxygen around the body.

Question 12

Improving VO2 Max: What is the calculation of VO2 max?

Answer 12

VO2 max = HRmax x SVmax x (a-VO2)max

Question 13

What are the two main factors that influence an increase in VO2 max?

Answer 13

Stroke volume and Arterial-venous difference

Question 14

What happens when doing shorter duration training (4 months)?

Answer 14

There is a greater increase in Stroke Volume than there is in a-VO2 difference

Question 15

What happens when doing longer duration training (8 months)?

Answer 15

There is a greater increase in a-VO2 difference than there is in stroke volume.

Question 16

Differences in Vo2 max in different populations are primarily due to….

Answer 16

differences in Stroke Volume max!

Question 17

What are the 3 main factors that can elicit a change in Stroke Volume?

Answer 17

INCREASING End-Diastolic Volume (EDV): Preload
DECREASING Total Peripheral Resistance (TPR): Afterload
INCREASING Contractility

Question 18

What is EDV and how can we increase Preload?

Answer 18

The ability of the heart to fill up with blood.
INCREASE plasma volume
INCREASE filling time and venous return
INCREASE ventricular volume

Question 19

Why is there increased contractility?

Answer 19

Because of the frank-starling mechanism

Question 20

Why is there a decreased Total Peripheral Resistance? (afterload)

Answer 20

Because there is a DECREASE in arterial (aorta) constriction and there is an INCREASE in maximal muscle blood flow with no change in MAP

Question 21

When do the changes in stroke volume occur?

Answer 21

They occur rapidly. There is an 11% increase in plasma volume, 7% increase in VO2, and a 10% increase in stroke volume within 6 days of training!

Question 22

Increased a-VO2 difference: What is a-VO2 difference?

Answer 22

It is O2 extraction. There is an increase in muscle blood flow and a decrease in SNS vasoconstriction

Question 23

How does a-VO2 difference change with training?

Answer 23

It increases

Question 24

An increased a-VO2 difference results in an improved ability of the muscle to extract O2 from the blood… What changes allow this to happen?

Answer 24

There is an INCREASE in capillary density (slows blood flow through the muscle)
There is also an INCREASE in the mitochondrial number

Question 25

Endurance training affect the maintenance of homeostasis: What happens to the body's ability to maintain homeostasis (steady state) during exercise after endurance training?

Answer 25

There is a more rapid shift from rest to steady-state. There is a reduced reliance on glycogen stores. There are CV and thermoregulatory adaptations. And it is due to neural and hormonal adaptations (also structural and biochemical changes in muscle)

Question 26

What are the endurance training-induced changes in fiber type and capillarity?

Answer 26

There is a fast-to-slow twitch shift in muscle fiber type. | There is an increased number of capillaries.

Question 27

Why is there a fast-to-slow shift in muscle fiber type?

Answer 27

1. Reduction in fast myosin - increase in slow myosin 2. INCREASED number of capillaries 3. Mitochondria in the muscle and the extent of change is influenced by duration of training and genetics

Question 28

Why is there a change in mitochondria in the muscle from endurance training?

Answer 28

- Mitochondrial content increases quickly - Depends on intensity and duration of training - Can increase 50-100% within first 6 weeks.

Question 29

Why is there an increased number of capillaries from endurance training?

Answer 29

- enhanced diffusion of oxygen | - increased removal of wastes

Question 30

All of the changes in increased endurance performance are due to...

Answer 30

Changes in muscle metabolism

Question 31

Mitochondrial Number & Performance: What are the 3 steps that ADP stimulates ATP production?

Answer 31

1. ATP-PC 2. Glycolysis 3. Oxidative phosphorylation

Question 32

What metabolic systems becomes the primary source during steady state?

Answer 32

Oxidative phosphorylation

Question 33

An increased number of mitochondria is observed after training: How does this affect the ADP needed to increase ATP production and VO2?

Answer 33

Lower ADP is needed to increase ATP production and VO2. (1 mitochondria splits into 2!) PCr responds immediately to ADP and the need for ATP

Question 34

How is oxygen deficit affected after training?

Answer 34

It is lower after training due to: - same VO2 at lower ADP - energy requirement met by oxidative ATP production at the onset of exercise - faster rise in VO2 curve and steady state is reached earlier

Question 35

What are the results from having the oxygen deficit affected after training?

Answer 35

- less lactate and H+ formation - less reliance on Anaerobic glycolysis - decrease in glycolytic enzymes (PFK) - less PC depletion

Question 36

Why are ADP levels at the same VO2 after training?

Answer 36

They are lower. It is accomplished by more mitochondria

Question 37

What are the end results of lower oxygen deficit after training?

Answer 37

Reach steady state quicker.

Question 38

ESSAY QUESTION!!! | Biochemical Adaptations and Plasma Gluecose Concentration

Answer 38

After endurance training there is an increased utilization of FAT and sparing of PLASMA GLUECOSE and MUSCLE GLYCOGEN.

Question 39

How is the increased utilization of FAT and sparing of PLASMA GLUECOSE and MUSCLE GLYCOGEN accomplished?

Answer 39

1. Transportation of FFA into the muscle by: INCREASED capillary density and INCREASED fatty acid binding protein and fatty acid translocase 2. Transportation of FFA from the cytoplasm to the mitochondria by: INCREASED mitochondrial number. (there are higher levels of CPT 1 and fatty acid translocase = faster transport to mitochondria) 3. Mitochondrial oxidation of FFA by: INCREASED enzymes of beta oxidation. INCREASED rate of acetyl-CoA formation. HIGH CITRATE level inhibits PFK and glycolysis

Question 40

Biochemical Adaptations and Lactate: How is lactate produced?

Answer 40

Pyruvate + NADH = (LDH) = lactate + NAD

Question 41

How do we get lactate accumulation?

Answer 41

Production - removal (lactate shuttle and cori cycle)

Question 42

Endurance training causes adaptations that produce less blood lactate levels at the same workloads...

Answer 42

Blood lactate is affected by changes in production and removal.