Chapter 21 - Training for Anaerobic and Aerobic Power Flashcards
What are common vital signs?
- Temperature
- Pulse
- Respiratory Rate
- Blood Pressure
What are some uncommon vital signs?
- Pain
- Blood Glucose
- Functional Status
- Shortness of Breath
What is an emerging vital sign?
- Cardiorespiratory Fitness
Describe the cohort that were followed for the study on cardiorespiratory fitness as an indicator of long-term mortality risk?
- 122k people
- stratified by age-sex-matched cardiorespiratory fitness
- symptom-limited exercise treadmill testing
What was the adjusted mortality risk of reduced performance on exercise treadmill testing comparable to?
- traditional clinical risk factors (CAD, smoking)
What was the upper limit of benefit of increased aerobic fitness on mortality risk?
- There was none
What is the take-away from the study on cardiorespiratory fitness and long-term mortality?
- Cardiorespiratory fitness is a modifiable indicator of long-term mortality
- Health care professionals should encourage patients to achieve and maintain high levels of fitness
What are the 4 principles of exercise training?
- Overload
- Specificity
- Individual Differences
- Reversibility
What is the overall objective of exercise training?
Stimulate
- Structural adaptation
- Functional Adaptations
- Improve performance in specific physical tasks
Is the basic approach to physiological conditioning similar for men and women?
- YES
What does achieving appropriate overload require?
Manipulating Training:
- Frequency
- Intensity
- Duration
Who does the concept of individualized and progressive overload apply to?
- Athletes
- Sedentary Persons
- Disabled Persons
- Cardiac Patients
How do you acquire health-related benefits from regular exercise?
- High Volume
How do you improve aerobic capacity with regular exercise?
- High intensity
What does exercise training specificity refer to?
- Adaptations in metabolic and physiological function that depends upon the type and mode of overload imposed
What is the most effective evaluation of sport-specific performance?
- When measurement closely simulates actual activity and/or muscle mass/movement patters the sport requires
What are the classifications of physical activity based on duration of all-out effort?
- Strength-Power
- Sustained Power
- Anaerobic Power-endurance
- Aerobic Endurance
Describe the Strength-Power classification of physical activity
Duration
- 4s
Energy Source
- ATP in muscle
Example
- Power lift, high jump, javelin throw
Describe the Sustained Power Physical Activity Classification
Duration
- 10s
Energy Source
- ATP
- PCr
Examples
- Sprints, Fast Breaks, Football Line Play
Describe the Anaerobic Power-endurance physical activity classification
Duration
- 10s - 1.5min
Energy Source
- ATP
- PCr
- Lactate
Examples
- 200-400m dash, 100m swim
Describe the Aerobic Endurance physical activity classification
Duration
- more than 3min
Energy Source
- Electron Transport-Oxidative Phosphorylation
Examples
- Beyond 800m run
What must overload do when training for specific aerobic activities?
- engage appropriate muscles
- Exercise at a sufficient level to stress the cardiovascular system
What is seen when measuring aerobic capacity for an exercise dissimilar to one the athlete trained in?
- Limited improvements
How does specific overload of muscles with endurance training enhance performance?
Facilitates ____ by trained muscles
- O2 transport
- O2 Extract
Where do adaptations occur when training?
- In specifically trained muscles
- Apparent in exercise that activates that musculature
Why does greater blood flow to specific muscles after training happen?
- Increased microcirculation
- More effective redistribution of cardiac output
- Combined effect of both factors
What is an example of training specificity?
- 15men: swim 1hr/day, 3time/week, for 10 weeks at HR of 85-95%
- Large increase in VO2max and Max Swim Time
- Small increase in VO2max and Max Run Time
When do optimal training benefits occur?
- When exercise programs focus on individual needs and participants’ capacities
Describe the reversibility Principle
- Detraining occurs rapidly when stopping training
How quickly can detraining occur following termination of training program?
- only 1-2 weeks
Describe the time frame of detraining following the termination of a training program
1-2 Weeks
- reduced metabolic capacity
- reduced exercise capacity
Several months
- Most improvements fully lost
What are the Anaerobic system changes that occur with training?
Increased
- anaerobic substrates
- quantity/activity key enzymes
- capacity to generate high level blood lactate during all-out exercise
- levels of glycogen/glycolytic enzymes
- motivation/tolerance
What changes happen to the aerobic system with training?
- Ventilation-Aeration
- Central Blood Flow
- Active Muscle Metabolism
- Peripheral Blood Flow
What changes to the ventilation-aeration system happen with aerobic training?
- Minute Ventilation
- Perfusion Ratio
- Oxygen Diffusion Capacity
- Hb-O2 Affinity
- Arterial Oxygen Saturation
What changes to the Central Blood Flow occur due to aerobic training?
- Cardiac Output (HR, Stroke Volume)
- Arterial Blood Pressure
- Oxygen Transport Capacity (Hb)
What changes to the Active Muscle Metabolism occur due to aerobic training?
- Enzymes and Oxidative Potential
- Energy Stores/Substrate Availabilty
- Myoglobin Concentration
- Mitochondria Size/Number
- Active Muscle Mass
- Muscle Fiber Type
What changes to the Peripheral Blood Flow occur due to Aerobic Training?
- Flow to nonactive regions
- Arterial Vascular Reactivity
- Muscle Blood Flow
- Muscle Capillary Density
- O2 Diffusion
- Muscle Vascular Conductance
- O2 Extraction
- Hb-O2 affinity
- Venous Compliance/reactivity
What is the Fick Equation?
VO2 = Cardiac Output x (a-v)O2 Difference
Cardiac Output = HR x SV
What changes max HR? What does not?
Does
- Age
Does Not
- Training
What changes to the Fick Equation occur due to cardiovascular adaptations?
- Stroke Volume
What changes to the Fick Equations occur due to Respiratory and Muscular Adaptation?
- (a-vO2 difference)
What does aerobic training improve in skeletal muscle?
- Capacity for O2 metabolism (respiratory) control
What do endurance-trained skeletal muscle contain compared to less active fibers?
- Larger and more mitochondria
How much does mitochondrial enzymes increase with aerobic training?
- 50%
How does intramuscular fatty acid oxidation increase from Aerobic Training?
- Greater blood flow in trained muscle
- More fat-mobilizing/metabolizing enzymes
- Enhanced muscle mitochondrial respiratory capacity
- Decreased catecholamine release for same absolute power output
Why does Greater blood flow within trained muscle increase intramuscular fatty acid oxidation?
- Increase O2 delivery
- Increase metabolic by-product removal
Why do more fat-mobilizing and fat-metabolizing enzymes increase intramuscular fatty acid oxidation?
- increase fat catabolism/oxidation
- More ATP from fat
Why does enhanced muscle mitochondrial respiratory capacity increase intramuscular fatty acid oxidation?
- Increase oxidize CHO heavy exercise
- E-transport chain
Why does decreased catecholamine release for the same of absolute power output increase intramuscular fatty acid oxidation?
- Decreased Sympathetic NS activity
- CHO ‘sparing’ effect
What does aerobic training do to carbohydrate use during maximal exercise? what about fats during submaximal?
Carbs
- Enhance capacity to oxidize
Fats
- increased fatty acid combustion
What does the reduced use of carbs and increased use of fats for energy during submaximal exercise do?
- Decreased muscle glycogen use
- Reduced glucose production (glycogenolysis)
- Reduced use of plasma-borne glucose
What happens to all fiber types in aerobic training?
- enhanced metabolic adaptations
- maximize existing aerobic potential
What muscle fiber types do endurance athletes have?
- Larger Slow-twitch than fast-twitch for the same muscle
Describe Athlete’s Heart
With long-term aerobic training:
- Heart mass/volume in left-ventricular increase
- Increase end-diastolic volumes during rest/exercise
- Eccentric/concentric Hypertrophy
- Average 25% larger heart than sedentary
What impacts cardiac size and structure?
- Training Duration
What occurs to plasma volume following 3-6 aerobic training sessions?
- 12-20% increase
What do plasma volume increases do for exercise?
Enhance
- circulatory reserve
Increase
- end-diastolic volume
- stroke volume
- O2 transport
- VO2max
- Temperature Regulation
How fast does blood volume return to resting levels following detraining?
- 1 Week
What does training do to intrinsic firing rates of the sinoatrial nodal pacemaker tissue?
- Decreases it
What does decreasing intrinsic firing rates of the sinoatrial nodal pacemaker tissue do?
Contributes to:
- Resting/submaximal exercise bradycardia
What is the average submaximal heart rate decrease following endurance training?
- 12-15 beats/min
What is the decrease in resting heart rate following endurance training?
- smaller compared to submax exercise
What does the reduction in heart rate during submax exercise and during rest coincide with?
- increased max stroke volume and cardiac output
What factors cause the heart’s stroke volume to increase following endurance training?
Increased
- internal left-ventricular volume and mass
- diastolic filling time
Improved
- intrinsic cardiac contractile function
Reduced
- Cardiac/Arterial stiffness
Where does the greatest stroke volume increase during upright exercise occur?
- Transition from rest to moderate exercise
Where does the maximum stroke volume occur in untrained?
- 40-50% VO2max
For untrained, what happens to stroke volume during the transition from rest to exercise?
- small increase
For endurance athletes, why does HR and Stroke Volume increase?
- to increase cardiac output
What is the most significant cardiovascular adaptation with aerobic training? What causes it?
Significant
- Increase Max Cardiac Output
Caused by:
- Increase Stroke Volume
In trained athletes, how does cardiac output increase compared to VO2 throughout the major portion of exercise intensity?
- Linearly
What does a training-induced reduction in submaximal cardiac output reflect?
- more effective redistribution of blood flow
- Trained muscles’ enhanced capacity to generate ATP aerobically at a lower tissue PO2
What does aerobic training do to the quantity of O2 extracted from circulating blood?
- Increases
Why does aerobic training increase the quantity of O2 extracted from circulating blood?
- more effective cardiac output distribution to active muscles
- enhance the capacity of trained muscle to extract/process available O2
What happens to a trained individual’s blood flow during submaximal exercise?
- Lower cardiac output
- slightly lower muscle blood flow
What is the reason for lower cardiac output and slightly lower muscle blood flow in submaximal exercise with training?
Rapid training-induced changes in - - vasoactive properties of large arteries
- local resistance vessels within skeletal and cardiac muscle
- muscle cell changes that enhance oxidative capacity
What happens to blood flow in maximal exercise for trained individuals?
- larger max cardiac output
- greater blood flow distribution to muscle from nonactive areas
- Enlargement of cross-sectional areas of arteries and veins
- 20% increase in capillarization/g muscle
What kind of myocardial blood flow vascular modifications occur with training?
- Increase in cross-sectional area of proximal coronary arteries
- possible arteriolar proliferation and longitudinal growth
- recruitment of collateral vessels
- increased capillary density
- increase coronary blood flow
- increase capillary exchange capacity from structural remodeling to improve vascularization
- more effective control of vascular resistance
- more effective blood distribution within myocardium
What does regular aerobic training do to blood pressure during rest and submaximal exercise?
- Reduces systolic and diastolic blood pressure
Where does the largest reduction in blood pressure occur from training?
Systolic Pressure
- particularly in hypertensive subjects
What increases from increased tidal volume and breathing rate as VO2max increases?
- Maximum Exercise VE
What does a reduced VE/VO2 during submaximal exercise do?
- Lowers % total exercise O2 cost attributable to breathing
How does a lower % of total exercise O2 cost attributed to breathing enhance exercise endurance?
- Reduces fatigue of the ventilatory muscles
- Oxygen freed from use by respiratory muscles becomes available to active locomotor muscles
What happens when training increases tidal volume and decreases breathing frequency?
- increases O2 extraction from inspired air
How does training enhance sustained VE?
- Enhances ability to sustain high levels of submaximal VE
What does training do to inspiratory muscles?
Increase
- capacity
- force
- ability to sustain pressure
How does trainings effect on inspiratory muscles benefit exercise performance?
- Reduce respiratory work
- Reduce lactate production by ventilatory muscles during prolonged intense exercise
- Enhance ventilatory muscle metabolism of lactate for fuel
What are four additional aerobic training adaptations?
- Favourable body composition changes
- More efficient body heat transfer
- Enhanced performance
- Positive psychological benefits
What are five positive psychological benefits seen from aerobic training?
Reduced
- state of anxiety
- neuroticism
- psychological stress
Improved
- mood
- self-esteem
What four factors affect the level of aerobic training responses?
- Initial Aerobic Fitness Level
- Intensity
- Frequency
- Duration
Describe how the initial level of aerobic fitness can impact training responses
- Low at start has considerable room for improvement
- High at start, improvement remains relatively small
- Aerobic fitness, improvement with endurance training range between 5-25%
What do training-induced adaptations rely on?
- Overload Intensity
What are some ways to express intensity? (7)
- Energy Expended per unit time (kcal/min)
- Absolute exercise level or power output (200W)
- Relative Metabolic Level (% of VO2max)
- Lactate Threshold
- HR or %HRmax
- Multiples of resting metabolic rate (nMETs)
- Rating of Perceived Exertion (RPE)
Is it effective to exercise at or slightly above lactate threshold?
- Yes
Explain the distinction between %HRmax and Lactate Threshold
%HRmax
- establishes level of exercise stress to overload central circulation
Lactate threshold
- Reflects capacity of peripheral vasculature
- Active muscle to sustain steady-rate aerobic metabolism
What does endurance training do to blood lactate levels during exercise? what is the result?
Lowers blood lactate accumulation
- extends exercise duration of increasing intensity
How does endurance training extend exercise duration at increasing intensities?
Reduce Lactate accumulation by:
- Decrease lactate formation
- Increase lactate clearance
What are the two goals of endurance training?
- Develop functional capcity of central circulation
- Enhance aerobic capacity of specific muscles
What does endurance training do to develop function capacity of central circulation?
- Improve Delivery of oxygen via red blood cells
What does endurance training do to enhance aerobic capacity of the specific trained muscles?
- Improves release of oxygen to active muscles
What does, as little as 6 session of, near all-out effort over a 2-week time do?
Increase
- skeletal muscle oxidative capacity
- enhance performance
What four factors impact interval training prescription?
- Intensity
- Duration
- Length of Recovery Interval
- Number of repetitions of exercise-relief intervals
What two types of enzymes change following interval training?
Increases
- Glycolytic Enzyme activity
- TCA Enzyme activity
What two glycolytic enzymes increase following interval training?
- Hexokinase
- Phosphofructokinase
What three TCA Enzyme activity Increase post interval training?
- MDH: Malate Dehydrogenase
- SDH: Succinate Dehydrogenase
- CS: Citrate Synthase
Describe Continuous Training
- Steady-paced
- Prolonged exercise
- Moderate or high-intensity
- Usually 60-80% max
What must be met during continuous training to ensure aerobic adaptations?
- Threshold
What is Continuous exercise training a good fit?
- Novices: large caloric expenditure for weight loss
- Endurance Athletes: Same intensity as competition
Describe Fartlek Training
- Swedish for speed play
- Alternate running fast and slow speeds over hills
- Scheme based on how it feels
- Gauged based on RPE
What does Fartlek Training provide?
- Ideal General conditioning
- Ideal off-season training
- Freedom and Variety of workouts
Define MICT
Moderate Intensity Continuous Training:
- Exercise performed continuous manner
- Lower intensity than HIIT
Describe HIIT
High-Intensity Interval Training
- Near maximal effort
- Elicits 80% max HR
- Rest Periods
Describe SIT
Sprint Interval Training
- VO2max Intensity
- All-out effort
- REst periods
What skeletal muscle adaptations occur from interval training?
- Mitochondrial response: enzyme levels; electron transport chain complexes
- Changes each fiber type
- Muscle capillary density
What Cardiovascular Adaptations occur from interval training?
- Changes in VO2max
- Adaptations in stroke volume/cardiac output
What regulates substrate metabolism during submaximal exercise?
- skeletal muscle mitochondrial density
What does an increase in mitochondrial content promote?
- Increase reliance on fat oxidation
- Proportional decrease in carb oxidation
What techniques are used for investigating the effects of exercise on skeletal muscle mitochondria?
- Changes in signaling proteins
- Gene Expression
- Mitochondrial protein synthesis rate
- Enzyme content
- Volume of mitochondria (microscope)
- Oxidative Phosphorylation Capacity
How quickly can Citrate Synthase Activity increase after HIIT or SIT sessions?
- 24hr after 1 session
What does the mitochondria response to exercise training permit?
Rapid Response
- Short-term studies possible
How much does Citrate Synthase and Cytochrome C Oxidase increase by following 6-7 sessions of HIIT or SIT?
- 25-35%
What happens when exercise duration and intensity are held constant regarding mitochondrial content?
- Plateau after 5 days of training
What happens to mitochondrial content when intensity continues to increase progressively?
- Rises for at least several weeks
What does evidence suggest about exercise intensity?
Cellular stress occurs in proportion to exercise intensity:
- Greater metabolic response to high-intensity exercise compared to moderate
Explain the study that shows superior mitochondrial adaptation from interval compared to continuous
- Counterweighted, single-leg cycling
- study adaptations in same subject
- 10 young men
- 6 sessions HIIT 1 leg
- 6 session MICT other leg
- Matched total work
- 2 weeks
Describe the differences between MICT and HIIT when matched for work
- Skeletal muscle capillarization greater in MICT
- Skeletal mitochondrial density greater for HIIT
- VO2max greater for HIIT
What is an area of study that is relatively unknown about exercise intensity?
Its Effect on:
- Cardiac Output
- Blood Volume Response
What can exercise training do for individuals with type 2 diabetes? What is not known about it?
- Improve glycaemic control
- Unknown optimal training regimen
What is the acute response of the pancreas to exercise bouts?
- Decrease Insulin Secretion
- Increase Glucagon Secretion
What is the acute response of the liver to exercise bouts?
- Increase in Glucose Release
What is the acute response of adipose tissue to exercise bouts?
- Increase in Triacylglycerol Breakdown
- Increase in NEFA Release
How does HIT compare to MICT with glycaemic improvement?
HIT
- Confer superior glycaemic improvement with lower time commitment
How do athletes achieve training in a low carbohydrate state?
- Fast overnight: reduce glycogen content/lowers carb available
- Training 2/day: depletes muscle glycogen from first bout
- Sleep Low: both above; reduced muscle glycogen by training, reduced liver glycogen by fasting
Why would someone train in low carb availability?
Type 2 Diabetes
- Superior Glycaemic improvements
- High-intensity after meal
- low-intensity fasted conditions
