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ex phys > chapter 21 > Flashcards

chapter 21 Flashcards

1
Q

changes from anaerobic training

A
  • increased level of substrates (PCr)
  • increased key anaerobic enzymes that are used in glucose catabolism
  • increased glycogen and glycolytic enzymes
  • improved motivation and pain tolerance
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2
Q

Training can improve (4)

A
  • ventilation aeration
  • central blood flow
  • active muscle metabolism
  • peripheral blood flow
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3
Q

ventilation-aeration improvements

A
  • minute ventilation
  • oxygen diffusion capacity
  • arterial oxygen saturation
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4
Q

central blood flow improvements

A
  • cardiac output
  • arterial blood pressure
  • oxygen transport capacity
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5
Q

active muscle metabolism improvements

A
  • energy stores and substrate availability
  • enzymes and oxidative potential
  • myoglobin concentration
  • mitochondria size and number
  • active muscle mass
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6
Q

peripheral blood flow improvements

A
  • muscle blood flow
  • flow to nonactive regions
  • O2 diffusion
  • O2 extraction
  • venous compliance and reactivity
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7
Q

greater blood flow in active tissues results from

A

increased microcirculation
more effective redistribution of cardiac output
combined effect of both factors

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8
Q

overloading specific muscles with endurance training …

A

enhances performance and aerobic power

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9
Q

trained skeletal muscle fibers contain _______ and ________ mitochondria than less active fibers

A

larger & more numerous

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10
Q

impacts of training the aerobic system

A
  • increases intramuscluar FAs oxidation
  • reduced CHO as fuel and increased FA combustion in submax. exercise
  • enhanced metabolic adaptations in each muscle fiber type
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11
Q

what is athletes heart?

A

long term aerobic training increases heart mass and volume with greater left-ventricular end-diastolic volumes during rest and exercise

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12
Q

____ to ____ % increase in plasma volume occurs after three to six aerobic training sessions

A

12 to 20

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13
Q

plasma volumes increases (4)

A
  • end diastolic volume
  • stroke volume
  • O2 transport
  • VO2 max
  • temperature regulation during exercise
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14
Q

factors that increase stroke volume

A
  1. increased internal left-ventricular volume and mass
  2. reduced cardiac and arterial stiffness
  3. increased diastolic filling time
  4. improved intrinsic cardiac contractile function
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15
Q

aerobic training _________ quantity of O2 extracted from circulating blood

A

increases

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16
Q

vascular modifications include

A
  • increase in cross sectional area
  • training increases coronary flow and capillary exchange capacity
17
Q

pulmonary adaptations from training

A
  • increase in tidal volume
  • decreases breathing frequency
  • Ve increases from max. exercise
  • Ve/VO2 is reduced from submaximal exercise
18
Q

training ________ inspiratory muscle capacity to generate force and sustain inspiratory pressure

A

increases

19
Q

december 7

A

bombers jersey, number 65 because he is 65

20
Q

december 9

A

team canada jersey, #18, took it with him to play hockey in the Ukraine, scored two goals

21
Q

endurance training lower blood lactate levels by:

A
  • decreasing lactate formation
  • increasing lactate clearance
  • and the combination of increased removal and decreased formation
22
Q

aerobic training adaptations

A
  • body composition changes
  • more efficient body heat transfer
  • enhanced endurance performance
  • positive psychological benefits
23
Q

Physical activity lasting up to 4 seconds
(energy source, type of performance, examples)

A

ATP
strength-power
power lift, high jump, golf swing

24
Q

physical activity lasting up to 10 seconds
(energy source, type of performance, examples)

A

ATP + PCr
sustained power
sprints, gymnastics routine, football line play

25
Q

physical activity lasting up to 1.5 minutes
(energy source, type of performance, examples)

A

ATP + PCr + Lactic Acid
anaerobic power-endurance
200-400 m dash, 100 m swim

26
Q

physical activity lasting over 3 minutes

A

electron transport - oxidative phosphorylation
aerobic endurance
beyond 800 m run

27
Q

overloading requires manipulation to

A
  • training frequency (3 days a week)
  • intensity
  • duration
    or combining these factors
28
Q

specific exercise_______________________________ to promote specific training effects that produce specific performance improvements

A

specific adaptations to imposed demands (SAID principle)

29
Q

reversibility principle

A

only takes 1 or 2 weeks of de training to reduce both metabolic and exercise capacity

30
Q

factors that affect aerobic training responses

A

initial level of aerobic fitness
FITT principle

ex phys (15 decks)

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