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KIN 335 > Chapter 21 - Training for Anaerobic and Aerobic Power > Flashcards

Chapter 21 - Training for Anaerobic and Aerobic Power Flashcards

1
Q

What are common vital signs?

A
  • Temperature
  • Pulse
  • Respiratory Rate
  • Blood Pressure
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2
Q

What are some uncommon vital signs?

A
  • Pain
  • Blood Glucose
  • Functional Status
  • Shortness of Breath
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3
Q

What is an emerging vital sign?

A
  • Cardiorespiratory Fitness
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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
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5
Q

What are the 4 principles of exercise training?

A
  • Overload
  • Specificity
  • Individual Differences
  • Reversibility
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6
Q

What is the overall objective of exercise training?

A

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

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7
Q

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

A
  • YES
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8
Q

What does achieving appropriate overload require?

A

Manipulating Training:
- Frequency
- Intensity
- Duration

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9
Q

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

A
  • Athletes
  • Sedentary Persons
  • Disabled Persons
  • Cardiac Patients
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10
Q

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

A
  • High Volume
  • lower effort intensity
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11
Q

How do you improve aerobic capacity with regular exercise?

A
  • Higher intensity but lower volume than required for general health
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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
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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
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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
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15
Q

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

A
  • Limited improvements
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16
Q

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

A

Facilitates ____ by trained muscles
- O2 transport
- O2 use

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17
Q

Where do local adaptations occur when training?

A
  • In specifically trained muscles
  • Apparent in exercise that activates that musculature
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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
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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
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20
Q

When do optimal training benefits occur?

A
  • When exercise programs focus on individual needs and participants’ capacities
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21
Q

Describe the reversibility Principle

A
  • Detraining occurs rapidly when stopping training
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22
Q

How quickly can detraining occur following termination of training program?

A
  • only 1-2 weeks
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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

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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

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25
Q

What changes happen to the aerobic system with training?

A
  • Ventilation-Aeration
  • Central Blood Flow
  • Active Muscle Metabolism
  • Peripheral Blood Flow
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26
Q

What changes to the ventilation-aeration system happen with aerobic training?

A
  • Minute Ventilation
  • Perfusion Ratio
  • Oxygen Diffusion Capacity
  • Hb-O2 Affinity
  • Arterial Oxygen Saturation
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27
Q

What changes to the Central Blood Flow occur due to aerobic training?

A
  • Cardiac Output (HR, Stroke Volume)
  • Arterial Blood Pressure
  • Oxygen Transport Capacity (Hb)
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28
Q

What changes to the Active Muscle Metabolism occur due to aerobic training?

A
  • Enzymes and Oxidative Potential
  • Energy Stores/Substrate Availabilty
  • Myoglobin Concentration
  • Mitochondria Size/Number
  • Active Muscle Mass
  • Muscle Fiber Type
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29
Q

What changes to the Peripheral Blood Flow occur due to Aerobic Training?

A
  • 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
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30
Q

What is the Fick Equation?

A

VO2 = Cardiac Output x (a-v)O2 Difference
Cardiac Output = HR x SV

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31
Q

What changes max HR? What does not?

A

Does
- Age
Does Not
- Training

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32
Q

What changes to the Fick Equation occur due to cardiovascular adaptations?

A
  • Stroke Volume
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33
Q

What changes to the Fick Equations occur due to Respiratory and Muscular Adaptation?

A
  • (a-vO2 difference)
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34
Q

What does aerobic training improve in skeletal muscle?

A
  • Capacity for O2 metabolism (respiratory) control
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35
Q

What do endurance-trained skeletal muscle contain compared to less active fibers?

A
  • Larger and more mitochondria
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36
Q

How much does mitochondrial enzymes increase with aerobic training?

A
  • 50%
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37
Q

How does intramuscular fatty acid oxidation increase from Aerobic Training?

A
  • 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

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38
Q

Why does Greater blood flow within trained muscle increase intramuscular fatty acid oxidation?

A
  • Increase O2 delivery
  • Increase metabolic by-product removal
39
Q

Why do more fat-mobilizing and fat-metabolizing enzymes increase intramuscular fatty acid oxidation?

A
  • increase fat catabolism/oxidation
  • More ATP from fat at same workload
40
Q

Why does enhanced muscle mitochondrial respiratory capacity increase intramuscular fatty acid oxidation?

A
  • Increase oxidize CHO heavy exercise
  • E-transport chain
41
Q

Why does decreased catecholamine release for the same of absolute power output increase intramuscular fatty acid oxidation?

A
  • Decreased Sympathetic NS activity
  • CHO ‘sparing’ effect
42
Q

What does aerobic training do to carbohydrate use during maximal exercise? what about fats during submaximal?

A

Carbs
- Enhance capacity to oxidize
Fats
- increased fatty acid combustion

43
Q

What does the reduced use of carbs and increased use of fats for energy during submaximal exercise do?

A
  • Decreased muscle glycogen use
  • Reduced glucose production (glycogenolysis)
  • Reduced use of plasma-borne glucose
44
Q

What happens to all fiber types in aerobic training?

A
  • enhanced metabolic adaptations
  • maximize existing aerobic potential
45
Q

What muscle fiber types do endurance athletes have?

A
  • Larger Slow-twitch than fast-twitch for the same muscle
46
Q

Describe Athlete’s Heart

A

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
Q

What impacts cardiac size and structure?

A
  • Training Duration
48
Q

What occurs to plasma volume following 3-6 aerobic training sessions?

A
  • 12-20% increase
49
Q

What do plasma volume increases do for exercise?

A

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

50
Q

How fast does blood volume return to resting levels following detraining?

A
  • 1 Week
51
Q

What does training do to intrinsic firing rates of the sinoatrial nodal pacemaker tissue?

A
  • Decreases it
52
Q

What does decreasing intrinsic firing rates of the sinoatrial nodal pacemaker tissue do?

A

Contributes to:
- Resting/submaximal exercise bradycardia

53
Q

What is the average submaximal heart rate decrease following endurance training?

A
  • 12-15 beats/min
54
Q

What does the reduction in heart rate during submax exercise and during rest coincide with?

A
  • increased max stroke volume and cardiac output
55
Q

What factors cause the heart’s stroke volume to increase following endurance training?

A

Increased
- internal left-ventricular volume and mass
- diastolic filling time
Improved
- intrinsic cardiac contractile function
Reduced
- Cardiac/Arterial stiffness

56
Q

Where does the greatest stroke volume increase during upright exercise occur?

A
  • Transition from rest to moderate exercise
57
Q

Where does the maximum stroke volume occur in untrained?

A
  • 40-50% VO2max
58
Q

For untrained, what happens to stroke volume during the transition from rest to exercise?

A
  • small increase
59
Q

What is the most significant cardiovascular adaptation with aerobic training? What causes it?

A

Significant
- Increase Max Cardiac Output
Caused by:
- Increase Stroke Volume

60
Q

In trained athletes, how does cardiac output increase compared to VO2 throughout the major portion of exercise intensity?

A
  • Linearly
61
Q

What does a training-induced reduction in submaximal cardiac output reflect?

A
  • more effective redistribution of blood flow
  • Trained muscles’ enhanced capacity to generate ATP aerobically at a lower tissue PO2
62
Q

What does aerobic training do to the quantity of O2 extracted from circulating blood?

A
  • Increases
63
Q

Why does aerobic training increase the quantity of O2 extracted from circulating blood?

A
  • more effective cardiac output distribution to active muscles
  • enhance the capacity of trained muscle to extract/process available O2
64
Q

What happens to a trained individual’s blood flow during submaximal exercise?

A
  • Lower cardiac output
  • slightly lower muscle blood flow
65
Q

What is the reason for lower cardiac output and slightly lower muscle blood flow in submaximal exercise with training?

A

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
Q

What explains the increased blood flow in maximal exercise for trained individuals?

A
  • 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
Q

What kind of myocardial blood flow vascular modifications occur with training?

A
  • 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
Q

What does regular aerobic training do to blood pressure during rest and submaximal exercise?

A
  • Reduces systolic and diastolic blood pressure
69
Q

Where does the largest reduction in blood pressure occur from training?

A

Systolic Pressure
- particularly in hypertensive subjects

70
Q

What increases from increased tidal volume and breathing rate as VO2max increases?

A
  • Maximum Exercise VE
71
Q

What does a reduced VE/VO2 during submaximal exercise do?

A
  • Lowers % total exercise O2 cost attributable to breathing
72
Q

How does a lower % of total exercise O2 cost attributed to breathing enhance exercise endurance?

A
  • Reduces fatigue of the ventilatory muscles
  • Oxygen freed from use by respiratory muscles becomes available to active locomotor muscles
73
Q

What happens when training increases tidal volume and decreases breathing frequency?

A
  • increases O2 extraction from inspired air
74
Q

How does training enhance sustained VE?

A
  • Enhances ability to sustain high levels of submaximal VE
75
Q

What does training do to inspiratory muscles?

A

Increase
- capacity
- force
- ability to sustain pressure

76
Q

How does trainings effect on inspiratory muscles benefit exercise performance?

A
  • Reduce respiratory work
  • Reduce lactate production by ventilatory muscles during prolonged intense exercise
  • Enhance ventilatory muscle metabolism of lactate for fuel
77
Q

What are four additional aerobic training adaptations?

A
  • Favourable body composition changes
  • More efficient body heat transfer
  • Enhanced performance
  • Positive psychological benefits
78
Q

What are five positive psychological benefits seen from aerobic training?

A

Reduced
- state of anxiety
- neuroticism
- psychological stress
Improved
- mood
- self-esteem

79
Q

What four factors affect the level of aerobic training responses?

A
  • Initial Aerobic Fitness Level
  • Intensity
  • Frequency
  • Duration
80
Q

Describe how the initial level of aerobic fitness can impact training responses

A
  • 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
Q

What do training-induced adaptations rely on?

A
  • Overload Intensity
82
Q

What are some ways to express intensity? (7)

A
  • 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
Q

Is it effective to exercise at or slightly above lactate threshold?

A
  • Yes
84
Q

Explain the distinction between %HRmax and Lactate Threshold

A

%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
Q

What does endurance training do to blood lactate levels during exercise? what is the result?

A

Lowers blood lactate accumulation
- extends exercise duration of increasing intensity

86
Q

How does endurance training extend exercise duration at increasing intensities?

A

Reduce Lactate accumulation by:
- Decrease lactate formation
- Increase lactate clearance

87
Q

What kinds of improvements can we see from interval training and how much training is needed?

A

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
Q

What four factors impact interval training prescription?

A
  • Intensity
  • Duration
  • Length of Recovery Interval
  • Number of repetitions of exercise-relief intervals
89
Q

What two types of enzymes change following interval training?

A

Increases
- Glycolytic Enzyme activity
- TCA Enzyme activity

90
Q

What two glycolytic enzymes increase following interval training?

A
  • Hexokinase
  • Phosphofructokinase
91
Q

Which three TCA Enzyme activity Increase post interval training?

A
  • MDH: Malate Dehydrogenase
  • SDH: Succinate Dehydrogenase
  • CS: Citrate Synthase
92
Q

Describe Continuous Training

A
  • Steady-paced
  • Prolonged exercise
  • Moderate or high-intensity
  • Usually 60-80% max
93
Q

What must be met during continuous training to ensure aerobic adaptations?

A
  • Threshold
94
Q

When is Continuous exercise training a good fit?

A
  • Novices: large caloric expenditure for weight loss
  • Endurance Athletes: Same intensity as competition

KIN 335 (14 decks)

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