Chapter 6 Flashcards
What does the cardiovascular system do?
Delivers oxygen and nutrients to, removes waste from muscles at work.
What are some acute responses of the cardiovascular system in response to aerobic training?
Increased stroke volume, heart rate, increased venous return, increased force of contraction.
What is the typical cardiac output at rest? Maximal exercise?
-5 L/min at rest, to 20-22 L/min at max exercise
What is the Frank Starling Law?
Force contraction is the function of the length of fibers of the muscle wall
What is the ejection fraction?
The function of end diastolic volume and the amount of blood ejected at the end of systole.
How is max heart rate estimated?
220-age or, 208-(0.7xage)
What determines maximum oxygen uptake?
The ability to transport oxygen as well as the ability to take up the oxygen at the tissues.
What is a metabolic equivalent? (MET)
3.5mL of O2 per kg of weight / minute. Way of measuring intensity of exercise.
What does the fick equation measure?
Oxygen uptake. CO vs O2 uptake vs arteriovenous oxygen difference.
What is systolic BP?
Pressure on heart walls during contraction.
What is diastolic BP?
Pressure on heart walls during filling phase.
What is the rate pressure project and what does it measure?
Heart rate x SBP, measures work of heart.
Where is BP the highest? Lowest?
Aorta, veins.
What is mean arterial BP?
Average BP throughout system throughout cardiac cycle
What are normal BP values at rest? Exercise?
110-139/60-89, 220-260/60-89
What controls peripheral blood flow?
Vasoconstriction and vasodilation.
What percentage of blood flow goes to the muscles at rest vs exercise?
~15-20% at rest, 90% at max aerobic exercise.
What are acute respiratory responses to aerobic exercise?
Increased minute ventilation due to increased respiration rate and increased depth of breath.
What is the ventilatory equivalent?
Ratio of minute ventilation to O2 uptake
What is anatomical dead space?
Areas where no gas exchange occurs. Ex: mouth, nose, trachea, bronchi, bronchioles.
What is physiological dead space?
Regions of alveoli where no gas exchange occurs due to issues with perfusion or ventilation. Exacerbated by pulmonary diseases.
How is O2 carried in blood?
By hemoglobin.
Do men or women have more O2 carrying capacity?
Men.
How is CO2 removed from the body?
Bicarbonate via carbonic anhydrase.
What are chronic cardiovascular changes in response to aerobic exercise?
- Increased max CO
- Increased SV
- Bradycardia
- Increased maximal CO due to increased SV within 6-12 months
- Slower raise in heart rate at a given workload
- Increased size of LV wall and chamber volume
- Stronger contractions
Are there chronic respiratory changes in response to aerobic training?
Not really, if there is it’s limited to the muscles that you work when training.
What are some nervous system adaptations to aerobic training?
Improves efficiency. Plays major role early on.
What are some chronic muscular changes in response to aerobic exercise?
- Increased aerobic capacity of the trained musculature
- Can perform at a given intensity with greater ease
- Can perform at a greater relative intensity of a now greater max HR.
- Delayed OBLA
- Improved glycogen sparing, fat utilization.
What happens to muscle fibers in response to aerobic training?
Reduction in Type II mass, increased type II aerobic capacity.
Hypertrophy of Type I fibers
Type IIx to Type IIa fiber transition
Increased size and # of mitochondria
Increased myoglobin content.
What are chronic bone and connective tissue adaptations to aerobic training?
Increased bone and connective tissue density in response to high intensity aerobics.
What must occur for connective tissues to change in response to aerobic training?
Stimulus must be more intense than typical daily activities.
Does running damage joint cartilage?
No, actually increases cartilage thickness.
What are the endocrine responses to chronic aerobic training?
Increased response at maximal exercise, decreased response at rest
What happens to the cortisol that is released from endurance training?
Offset at least partially by anabolic hormone release.
What is the main mechanism for aerobic training metabolism?
Krebs cycle and ETC (oxidative)
Where does the majority of aerobic performance come from?
O2 consumption improvements within first 6-12 months.
Where do aerobic training improvements come from after 6-12 months?
Improved efficiency, raised lactate threshold, improved respiratory capacity, decreased blood lactate concentration, increased capillary density, increased mitochondrial density, improved enzyme activity.
What is the key to using intervals to increase VO2 max?
Short recoveries.
What effect does aerobic training have on fat?
Decreases fat %, no impact on fat free mass.
What constitutes altitude?
> 3,900 ft (1200m).
Where does the challenge of altitude come from?
Decreased partial pressure of O2 making diffusion less ready.
What are the acute changes to altitude?
Increased respiration rate, increased cardiac output at rest and submaximal exercise.
How long do acute changes to altitude last at altitude? At rest?
-10-14 days, 1 month.
What are chronic adaptations to altitude?
Increased hemoglobin formation, improved 02 diffusion, improved capillary formation, improved acid base balance maintenance via bicarbonate excretion.
Does hyperoxic breathing have value?
Meh.
How does smoking hurt aerobic performance?
Nicotine narrows airways, increased airway resistance, cilia paralysis.
What is blood doping?
Artificial increase of RBC mass to increase performance.
Allows more O2 to be carried, decreases heart rate, blood lactate and acidity at a given workload, improved heat performance.
What are the two methods of blood doping?
Infusion of one’s own blood, EPO injection.
What is the main risk of blood doping?
Increased risk of embolic events.
What is the primary determinant of the magnitude of aerobic training adaptations?
Genetics
How does age and sex impact aerobic capability?
Decreased aerobic power secondary to loss of muscle max and strength, increased fat. Both sexes show same response across age.
What is overreaching?
Intentional intensification to cause a performance detriment followed by a taper and subsequent supercompensation to improve performance.
What are some biochemical responses to aerobic training?
Increased creatine kinase levels in blood, lactate levels may rise or fall, blood lipids don’t change, muscle glycogen decreases, T levels fall, decreased GH secretion, fall of catecholamine levels.
How to avoid aerobic overtraining?
Adequate sleep and recovery, nutrition. Keep performance records to catch OTS.
What is detraining? Tapering?
Loss of training induced adaptations due to insufficient training stimulus.
Planned volume reduction before a competition, or a recovery microcycle
What happens to enzymes in response to detraining in aerobically trained athletes?
Decreased activity, highly impactful due to major relience on enzymes for aerobic performance.
What changes occur due to detraining in aerobically trained athletes?
Decreased blood volume, SV, CO, submax HR.
