Chapter 21 - Training for Anaerobic and Aerobic Power Flashcards

1
Q

What are common vital signs?

A
  • Temperature
  • Pulse
  • Respiratory Rate
  • Blood Pressure
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are some uncommon vital signs?

A
  • Pain
  • Blood Glucose
  • Functional Status
  • Shortness of Breath
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is an emerging vital sign?

A
  • Cardiorespiratory Fitness
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is the take-away from the study on cardiorespiratory fitness and long-term mortality?

A
  • Cardiorespiratory fitness is a modifiable indicator of long-term mortality
  • Health care professionals should encourage patients to achieve and maintain high levels of fitness
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the 4 principles of exercise training?

A
  • Overload
  • Specificity
  • Individual Differences
  • Reversibility
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is the overall objective of exercise training?

A

Stimulate
- Structural adaptation
- Functional Adaptations
- Improve performance in specific physical tasks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Is the basic approach to physiological conditioning similar for men and women?

A
  • YES
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What does achieving appropriate overload require?

A

Manipulating Training:
- Frequency
- Intensity
- Duration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Who does the concept of individualized and progressive overload apply to?

A
  • Athletes
  • Sedentary Persons
  • Disabled Persons
  • Cardiac Patients
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

How do you acquire health-related benefits from regular exercise?

A
  • High Volume
  • lower effort intensity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

How do you improve aerobic capacity with regular exercise?

A
  • Higher intensity but lower volume than required for general health
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What does exercise training specificity refer to?

A
  • Adaptations in metabolic and physiological function that depends upon the type and mode of overload imposed
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the most effective evaluation of sport-specific performance?

A
  • When measurement closely simulates actual activity and/or muscle mass/movement patters the sport requires
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What must overload do when training for specific aerobic activities?

A
  • engage appropriate muscles
  • Exercise at a sufficient level to stress the cardiovascular system
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is seen when measuring aerobic capacity for an exercise dissimilar to one the athlete trained in?

A
  • Limited improvements
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How does specific overload of muscles with endurance training enhance performance?

A

Facilitates ____ by trained muscles
- O2 transport
- O2 use

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Where do local adaptations occur when training?

A
  • In specifically trained muscles
  • Apparent in exercise that activates that musculature
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Why does more blood flow to specific muscles after training?

A
  • Increased microcirculation
  • More effective redistribution of cardiac output
  • Combined effect of both factors
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What is an example of training specificity?

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

When do optimal training benefits occur?

A
  • When exercise programs focus on individual needs and participants’ capacities
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Describe the reversibility Principle

A
  • Detraining occurs rapidly when stopping training
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

How quickly can detraining occur following termination of training program?

A
  • only 1-2 weeks
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Describe the time frame of detraining following the termination of a training program

A

1-2 Weeks
- reduced metabolic capacity
- reduced exercise capacity
Several months
- Most improvements fully lost

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are the Anaerobic system changes that occur with training?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
What changes happen to the aerobic system with training?
- Ventilation-Aeration - Central Blood Flow - Active Muscle Metabolism - Peripheral Blood Flow
26
What changes to the ventilation-aeration system happen with aerobic training?
- Minute Ventilation - Perfusion Ratio - Oxygen Diffusion Capacity - Hb-O2 Affinity - Arterial Oxygen Saturation
27
What changes to the Central Blood Flow occur due to aerobic training?
- Cardiac Output (HR, Stroke Volume) - Arterial Blood Pressure - Oxygen Transport Capacity (Hb)
28
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
29
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
30
What is the Fick Equation?
VO2 = Cardiac Output x (a-v)O2 Difference Cardiac Output = HR x SV
31
What changes max HR? What does not?
Does - Age Does Not - Training
32
What changes to the Fick Equation occur due to cardiovascular adaptations?
- Stroke Volume
33
What changes to the Fick Equations occur due to Respiratory and Muscular Adaptation?
- (a-vO2 difference)
34
What does aerobic training improve in skeletal muscle?
- Capacity for O2 metabolism (respiratory) control
35
What do endurance-trained skeletal muscle contain compared to less active fibers?
- Larger and more mitochondria
36
How much does mitochondrial enzymes increase with aerobic training?
- 50%
37
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
38
Why does Greater blood flow within trained muscle increase intramuscular fatty acid oxidation?
- Increase O2 delivery - Increase metabolic by-product removal
39
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
40
Why does enhanced muscle mitochondrial respiratory capacity increase intramuscular fatty acid oxidation?
- Increase oxidize CHO heavy exercise - E-transport chain
41
Why does decreased catecholamine release for the same of absolute power output increase intramuscular fatty acid oxidation?
- Decreased Sympathetic NS activity - CHO 'sparing' effect
42
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
43
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
44
What happens to all fiber types in aerobic training?
- enhanced metabolic adaptations - maximize existing aerobic potential
45
What muscle fiber types do endurance athletes have?
- Larger Slow-twitch than fast-twitch for the same muscle
46
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
47
What impacts cardiac size and structure?
- Training Duration
48
What occurs to plasma volume following 3-6 aerobic training sessions?
- 12-20% increase
49
What do plasma volume increases do for exercise?
Enhance - circulatory reserve Increase - end-diastolic volume - stroke volume - O2 transport - VO2max - Temperature Regulation ## Footnote circulatory reserve is the ability of the cardio resperatory system to increase output to meet demands
50
How fast does blood volume return to resting levels following detraining?
- 1 Week
51
What does training do to intrinsic firing rates of the sinoatrial nodal pacemaker tissue?
- Decreases it
52
What does decreasing intrinsic firing rates of the sinoatrial nodal pacemaker tissue do?
Contributes to: - Resting/submaximal exercise bradycardia
53
What is the average submaximal heart rate decrease following endurance training?
- 12-15 beats/min
54
What does the reduction in heart rate during submax exercise and during rest coincide with?
- increased max stroke volume and cardiac output
55
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
56
Where does the greatest stroke volume increase during upright exercise occur?
- Transition from rest to moderate exercise
57
Where does the maximum stroke volume occur in untrained?
- 40-50% VO2max
58
For untrained, what happens to stroke volume during the transition from rest to exercise?
- small increase
59
What is the most significant cardiovascular adaptation with aerobic training? What causes it?
Significant - Increase Max Cardiac Output Caused by: - Increase Stroke Volume
60
In trained athletes, how does cardiac output increase compared to VO2 throughout the major portion of exercise intensity?
- Linearly
61
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
62
What does aerobic training do to the quantity of O2 extracted from circulating blood?
- Increases
63
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
64
What happens to a trained individual's blood flow during submaximal exercise?
- Lower cardiac output - slightly lower muscle blood flow
65
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
66
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
67
# flag for review 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
68
What does regular aerobic training do to blood pressure during rest and submaximal exercise?
- Reduces systolic and diastolic blood pressure
69
Where does the largest reduction in blood pressure occur from training?
Systolic Pressure - particularly in hypertensive subjects
70
What increases from increased tidal volume and breathing rate as VO2max increases?
- Maximum Exercise VE
71
What does a reduced VE/VO2 during submaximal exercise do?
- Lowers % total exercise O2 cost attributable to breathing
72
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
73
What happens when training increases tidal volume and decreases breathing frequency?
- increases O2 extraction from inspired air
74
How does training enhance sustained VE?
- Enhances ability to sustain high levels of submaximal VE
75
What does training do to inspiratory muscles?
Increase - capacity - force - ability to sustain pressure
76
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
77
What are four additional aerobic training adaptations?
- Favourable body composition changes - More efficient body heat transfer - Enhanced performance - Positive psychological benefits
78
What are five positive psychological benefits seen from aerobic training?
Reduced - state of anxiety - neuroticism - psychological stress Improved - mood - self-esteem
79
What four factors affect the level of aerobic training responses?
- Initial Aerobic Fitness Level - Intensity - Frequency - Duration
80
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%
81
What do training-induced adaptations rely on?
- Overload Intensity
82
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)
83
Is it effective to exercise at or slightly above lactate threshold?
- Yes
84
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
85
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
86
How does endurance training extend exercise duration at increasing intensities?
Reduce Lactate accumulation by: - Decrease lactate formation - Increase lactate clearance
87
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?
88
What four factors impact interval training prescription?
- Intensity - Duration - Length of Recovery Interval - Number of repetitions of exercise-relief intervals
89
What two types of enzymes change following interval training?
Increases - Glycolytic Enzyme activity - TCA Enzyme activity
90
What two glycolytic enzymes increase following interval training?
- Hexokinase - Phosphofructokinase
91
Which three TCA Enzyme activity Increase post interval training?
- MDH: Malate Dehydrogenase - SDH: Succinate Dehydrogenase - CS: Citrate Synthase
92
Describe Continuous Training
- Steady-paced - Prolonged exercise - Moderate or high-intensity - Usually 60-80% max
93
What must be met during continuous training to ensure aerobic adaptations?
- Threshold
94
When is Continuous exercise training a good fit?
- Novices: large caloric expenditure for weight loss - Endurance Athletes: Same intensity as competition