Chapter 21

Question 1

Why is good cardiorespiratory fitness important?

Answer 1

It’s an indicator of long term mortality.

Question 2

What are the 4 training principles?

Answer 2

Overload, specificity, individual differences, reversibility

Question 3

How is ‘overload’ achieved?

Answer 3

By appropriately manipulating frequency, duration, and intensity.

Question 4

What is exercise training specificity?

Answer 4

Adaptations in metabolic and physiologic function that depend upon the type and mode of overload imposed.

Question 5

When training specifically, what must overload include (2 things)?

Answer 5

1. Appropriate muscle engagement required by the activity.
2. Provide exercise at a level sufficient enough to stress the CV system.

Question 6

What does greater blood flow in active tissues result from?

Answer 6

1. Increased microcirculation
2. More effective redistribution of cardiac output.
3. Combined effects of both factors ^^

Question 7

What is the ‘individual differences’ principle?

Answer 7

Not everyone responds the same way to the same training. Optimal benefits occur when programs focus on individual capacities and needs.

Question 8

What is the ‘reversibility principle’?

Answer 8

When terminating a program, detraining occurs rapidly. After 1-2 weeks, metabolic and exercise capacity are reduced. Many adaptations are lost within several months.

Question 9

With training, what are some changes to the anaerobic system?

Answer 9

1. increased levels of anaerobic substrates.
2. Increased concentrations of key enzymes for anaerobic glucose metabolism.
3. Increased capacity to generate high levels of lactate during all-out exercise.

Question 10

What is the Fick Equation?

Answer 10

VO2 = CO*a-vo2 diff

CO = SV*HR

Question 11

What are some metabolic adaptations to aerobic training (3 things)?

Answer 11

1. improved capacity for o2 metabolism in muscle.
2. Endurance trained muscle fibers contain larger and more numerous mitochondria than less active fibers.
3. Mitochondrial enzyme activity increases by 50%.

Question 12

How does aerobic training affect fatty acid oxidation (4 things)?

Answer 12

1. Greater blood flow in trained muscle.
2. more fat-mobilizing/metabolizing enzymes.
3. enhanced mitochondrial respiratory capacity.
4. decreased catecholamine release for the same power outputs.

Question 13

What fuel source does aerobic training help you use more of?

Answer 13

Better use of fats during submax exercise. Less reliance on carbs.

Question 14

How does aerobic training affect muscle fibers?

Answer 14

All fibers maximize existing aerobic potential.

Endurance athletes have larger ST fibers than FT fibers in the same muscle.

Question 15

How does aerobic training affect the heart?

Answer 15

Increased mass and volume (left ventricle volume and EDV).

Question 16

How much does plasma volume increase with aerobic training? What does this help with?

Answer 16

12-20%.

**increases EDV, SV, O2 transport, and VO2 max.

Question 17

How does endurance training affect HR?

Answer 17

Lowered submax HR by 12-15 bpm.

Question 18

How does training affect SV (4 things)?

Answer 18

1. Increased left ventricle volume and mass.
2. Reduced cardiac and arterial stiffness.
3. Increased diastolic filling time.
4. Improved intrinsic cardiac contractile function.

Question 19

What are the differences between trained and untrained SV?

Answer 19

Endurance trained people have larger SV during rest and exercise. SV continues to increase with HR (linearly w/ vo2).

In untrained people, max SV is reached at 40-50% vo2 max. Only small increases in SV happen from rest to exercise.

Question 20

What are increases in cardiac output mainly due to?

Answer 20

Stroke volume.

Question 21

How does training affect a-vo2 diff?

Answer 21

Increases the quantity of o2 extracted from circulating blood.

Question 22

How does training effect blood flow?

Answer 22

1. Larger max CO.
2. Greater blood flow distribution to active muscle from non-active areas.
3. Enlargement of CSA of arteries and veins.

Question 23

How does training affect blood pressure (BP)?

Answer 23

Reduced systolic and diastolic BP during rest and submax exercise. Largest reduction systolic.

Question 24

What are some pulmonary adaptations to training?

Answer 24

1. reduced fatigue in ventilatory muscles (o2 is freed to be used by other muscles, better oxidation of lactate)
2. increased TV and decreased breathing frequency.
3. enhanced ability for sustained, high levels of VE

Question 25

Describe the relationship between lactate and training.

Answer 25

Training decreases the rate of formation and increases the rate of clearance.