Chapter 15: Chronic Adaptations

Question 1

Aerobic Respiratory Responses - include intensity (3)

Answer 1

• Increased Ventilation (max intensity)
• Increased Pulmonary Diffusion (all intensities)
• Increased VO2 max (max intensity)

Question 2

Aerobic Cardiovascular Responses- include intensity (7)

Answer 2

• Increased Stroke Volume (all intensities)
• Increased Cardiac Output (max intensity, unchanged at rest/submax)
• Increased LIP (delays LIP)
• Increased Blood Volume (RBC, Plasma)
• Increased AV02 difference
• Increased Capillary Density
• Decreased Heart Rate (rest/submax, unchanged at max-limit)

Question 3

Aerobic (MEF) Muscular Responses (M)

Answer 3

M- MUSCLE
- Increase Glycogen Sparing
- Increased Myoglobin
- Increase Mitochondria

Question 4

Aerobic (MEF) Muscular Responses (E)

Answer 4

E- ENZYME
- Increased Oxidative enzymes

Question 5

Aerobic (MEF) Muscular Responses (F)

Answer 5

F-FUEL
- Increased Glycogen stores

Question 6

Anaerobic Cardiovascular Responses (1)

Answer 6

• Increased wall thickness of LEFT ventricle

Question 7

Anaerobic (MEF) Muscular Responses (M)

Answer 7

M-MUSCLE
- Increased muscle mass (hypertrophy)
Increased Lactate Tolerance

Question 8

Anaerobic (MEF) Muscular Responses (E)

Answer 8

E-ENZYME
- Increase ATPase enzyme

Question 9

Anaerobic (MEF) Muscular Responses (F)

Answer 9

F-FUEL
- ATP
- PC

Question 10

Aerobic Training Methods (5)

Answer 10

• Continuous Training
• Fartlek Training
• HIIT
• Long Interval Training
• Circuit

Question 11

Anaerobic Training Methods (5)

Answer 11

• Plyometrics
• Short Interval Training
• Intermediate Interval Training
• Weights/Resistance Training
• Circuits

Question 12

Aerobic Respiratory: Increased Ventilation means…

Answer 12

• Greater oxygen supply (air breathed per minute)
• More available oxygen = more oxygen to work aerobically

Question 13

Aerobic Respiratory: Increased V02 Max means…

Answer 13

V02: amount of oxygen used when exercising
- Greater oxygen supply = more oxygen to use during exercise
- Greater amount of oxygen used at higher intensities

Question 14

Aerobic Respiratory: Increased Pulmonary Diffusion means…

Answer 14

Pulmonary Diffusion: oxygen going from the lungs to the blood through capillaries.
- Increased oxygen supply = more diffusion
- More oxygen in the blood stream to get more oxygen around the body to function

Question 15

Aerobic Cardiovascular: Increased Stroke Volume means…

Answer 15

Stroke Volume: amount of blood per pump
- More blood being pumped per heartbeat
- More blood travelling around the body per pump

Question 16

Aerobic Cardiovascular: Increased Cardiac Output
(max intensity) means…

Answer 16

Cardiac Output: volume of blood pumped per minute
- Increases because SV would increase at max intensity
- Overall amount of blood being pumped is greater
- More blood is needed around body

Question 17

Aerobic Cardiovascular: Why is Cardiac Output unchanged at rest or submax intensity?

Question 18

Aerobic Cardiovascular: Increased LIP means…

Answer 18

• ## Ability to delay LIP

Question 19

Aerobic Cardiovascular: Increased Blood Volume refers to…

Answer 19

• Red Blood Cells: carry more oxygen in bloodstream
• Plasma: Greater blood fluidity = faster blood travel

Question 20

Aerobic Cardiovascular: Increased AV02 difference means…

Answer 20

AV02: difference of oxygen in arteries and veins. Amount of oxygen to working muscles.
- Greater difference = more oxygen delivered to working muscles to produce more energy (energize muscles)
- Greater reliance on aerobic system
- Delays LIP

Question 21

Aerobic Cardiovascular: Increased capillary density means…

Answer 21

• Increase in blood vessel size
• Ability to transport more oxygen to heart through increased blood supply

Question 22

Aerobic Cardiovascular: Why is Heartrate decreasing at rest/submax intensity?

Answer 22

• You have greater SV
• Heart beats slower but with more blood per pump instead
• The fitter you are, the slower your resting heartrate

Question 23

Aerobic Cardiovascular: Why is Heartrate unchanged at max intensity?

Answer 23

-

Question 24

Aerobic (MEF) Muscular: Increased glycogen sparing means…

Answer 24

• Ability to conserve glycogen stores
• Improved aerobic training means glycogen spare can be stored as fats can be used to provide energy instead
• Spares saved for when needed (e.g. increase intensity sprint)

Question 25

Aerobic (MEF) Muscular: Increased myoglobin and mitochondria mean…

Answer 25

-

Question 26

Aerobic (MEF) Muscular: An increase in oxidative enzymes means…

Answer 26

• Breaking down fats at a faster rate
• Using fats as energy source instead of glycogen (allows for glycogen sparing)

Question 27

Aerobic (MEF) Muscular: Increased glycogen stores means…

Answer 27

• Because of glycogen sparing, more glycogen stores are ready to be used when needed

Question 28

Anaerobic Cardiovascular: The LEFT ventricle…

Answer 28

• Increases in wall thickness
• Allows for more greater force to pump blood
• More blood/oxygen travelling body

Question 29

Anaerobic (MEF) Muscular: Increased hypertrophy increases…

Answer 29

• Greater muscle mass
• More power and force can be applied/created

Question 30

Anaerobic (MEF) Muscular: Increased lactate tolerance means…

Answer 30

• Ability to maintain high intensity efforts for longer with amounts of metabolic byproducts building up

Question 31

Anaerobic (MEF) Muscular: Increased ATPase enzyme activity increases the…

Answer 31

• Rate of ATP production from ATP-PC

Question 32

Anaerobic (MEF) Muscular: Increased glycolytic enzymes increase the…

Answer 32

• Rate of ATP production from the Anaerobic Glycolysis System

Question 33

Anaerobic (MEF) Muscular: Fuels are ATP and PC. This means they are…

Answer 33

• Greater stores of ATP and PC ready for use