chapter 21 Flashcards
changes from anaerobic training
- 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
Training can improve (4)
- ventilation aeration
- central blood flow
- active muscle metabolism
- peripheral blood flow
ventilation-aeration improvements
- minute ventilation
- oxygen diffusion capacity
- arterial oxygen saturation
central blood flow improvements
- cardiac output
- arterial blood pressure
- oxygen transport capacity
active muscle metabolism improvements
- energy stores and substrate availability
- enzymes and oxidative potential
- myoglobin concentration
- mitochondria size and number
- active muscle mass
peripheral blood flow improvements
- muscle blood flow
- flow to nonactive regions
- O2 diffusion
- O2 extraction
- venous compliance and reactivity
greater blood flow in active tissues results from
increased microcirculation
more effective redistribution of cardiac output
combined effect of both factors
overloading specific muscles with endurance training …
enhances performance and aerobic power
trained skeletal muscle fibers contain _______ and ________ mitochondria than less active fibers
larger & more numerous
impacts of training the aerobic system
- increases intramuscluar FAs oxidation
- reduced CHO as fuel and increased FA combustion in submax. exercise
- enhanced metabolic adaptations in each muscle fiber type
what is athletes heart?
long term aerobic training increases heart mass and volume with greater left-ventricular end-diastolic volumes during rest and exercise
____ to ____ % increase in plasma volume occurs after three to six aerobic training sessions
12 to 20
plasma volumes increases (4)
- end diastolic volume
- stroke volume
- O2 transport
- VO2 max
- temperature regulation during exercise
factors that increase stroke volume
- increased internal left-ventricular volume and mass
- reduced cardiac and arterial stiffness
- increased diastolic filling time
- improved intrinsic cardiac contractile function
aerobic training _________ quantity of O2 extracted from circulating blood
increases
vascular modifications include
- increase in cross sectional area
- training increases coronary flow and capillary exchange capacity
pulmonary adaptations from training
- increase in tidal volume
- decreases breathing frequency
- Ve increases from max. exercise
- Ve/VO2 is reduced from submaximal exercise
training ________ inspiratory muscle capacity to generate force and sustain inspiratory pressure
increases
december 7
bombers jersey, number 65 because he is 65
december 9
team canada jersey, #18, took it with him to play hockey in the Ukraine, scored two goals
endurance training lower blood lactate levels by:
- decreasing lactate formation
- increasing lactate clearance
- and the combination of increased removal and decreased formation
aerobic training adaptations
- body composition changes
- more efficient body heat transfer
- enhanced endurance performance
- positive psychological benefits
Physical activity lasting up to 4 seconds
(energy source, type of performance, examples)
ATP
strength-power
power lift, high jump, golf swing
physical activity lasting up to 10 seconds
(energy source, type of performance, examples)
ATP + PCr
sustained power
sprints, gymnastics routine, football line play
physical activity lasting up to 1.5 minutes
(energy source, type of performance, examples)
ATP + PCr + Lactic Acid
anaerobic power-endurance
200-400 m dash, 100 m swim
physical activity lasting over 3 minutes
electron transport - oxidative phosphorylation
aerobic endurance
beyond 800 m run
overloading requires manipulation to
- training frequency (3 days a week)
- intensity
- duration
or combining these factors
specific exercise_______________________________ to promote specific training effects that produce specific performance improvements
specific adaptations to imposed demands (SAID principle)
reversibility principle
only takes 1 or 2 weeks of de training to reduce both metabolic and exercise capacity
factors that affect aerobic training responses
initial level of aerobic fitness
FITT principle
