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
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
- lower effort intensity
How do you improve aerobic capacity with regular exercise?
- Higher intensity but lower volume than required for general health
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 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 use
Where do local adaptations occur when training?
- In specifically trained muscles
- Apparent in exercise that activates that musculature
Why does more blood flow to specific muscles after training?
- 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?
- Hb-O2 affinity
- Flow to nonactive regions
- Muscle Blood Flow
- Arterial Vascular Reactivity
- Muscle Vascular Conductance (blood flow / blood pressure)
- Muscle Capillary Density
- O2 Diffusion
- O2 Extraction
- 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
catecholamines promote the use of glycogen
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 at same workload
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
circulatory reserve is the ability of the cardio resperatory system to increase output to meet demands
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 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
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 and local resistance vessels within skeletal and cardiac muscle
- muscle cell changes that enhance oxidative capacity
What explains the increased 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
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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 kinds of improvements can we see from interval training and how much training is needed?
Increase
- skeletal muscle oxidative capacity
- enhance performance
Training needed
- as little as 6 session of, near all-out effort over a 2-week time do?
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
Which 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
When is Continuous exercise training a good fit?
- Novices: large caloric expenditure for weight loss
- Endurance Athletes: Same intensity as competition
