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CSCS > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

What does the cardiovascular system do?

A

Delivers oxygen and nutrients to, removes waste from muscles at work.

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2
Q

What are some acute responses of the cardiovascular system in response to aerobic training?

A

Increased stroke volume, heart rate, increased venous return, increased force of contraction.

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3
Q

What is the typical cardiac output at rest? Maximal exercise?

A

-5 L/min at rest, to 20-22 L/min at max exercise

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4
Q

What is the Frank Starling Law?

A

Force contraction is the function of the length of fibers of the muscle wall

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5
Q

What is the ejection fraction?

A

The function of end diastolic volume and the amount of blood ejected at the end of systole.

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6
Q

How is max heart rate estimated?

A

220-age or, 208-(0.7xage)

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7
Q

What determines maximum oxygen uptake?

A

The ability to transport oxygen as well as the ability to take up the oxygen at the tissues.

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8
Q

What is a metabolic equivalent? (MET)

A

3.5mL of O2 per kg of weight / minute. Way of measuring intensity of exercise.

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9
Q

What does the fick equation measure?

A

Oxygen uptake. CO vs O2 uptake vs arteriovenous oxygen difference.

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10
Q

What is systolic BP?

A

Pressure on heart walls during contraction.

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11
Q

What is diastolic BP?

A

Pressure on heart walls during filling phase.

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12
Q

What is the rate pressure project and what does it measure?

A

Heart rate x SBP, measures work of heart.

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13
Q

Where is BP the highest? Lowest?

A

Aorta, veins.

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14
Q

What is mean arterial BP?

A

Average BP throughout system throughout cardiac cycle

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15
Q

What are normal BP values at rest? Exercise?

A

110-139/60-89, 220-260/60-89

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16
Q

What controls peripheral blood flow?

A

Vasoconstriction and vasodilation.

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17
Q

What percentage of blood flow goes to the muscles at rest vs exercise?

A

~15-20% at rest, 90% at max aerobic exercise.

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18
Q

What are acute respiratory responses to aerobic exercise?

A

Increased minute ventilation due to increased respiration rate and increased depth of breath.

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19
Q

What is the ventilatory equivalent?

A

Ratio of minute ventilation to O2 uptake

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20
Q

What is anatomical dead space?

A

Areas where no gas exchange occurs. Ex: mouth, nose, trachea, bronchi, bronchioles.

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21
Q

What is physiological dead space?

A

Regions of alveoli where no gas exchange occurs due to issues with perfusion or ventilation. Exacerbated by pulmonary diseases.

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22
Q

How is O2 carried in blood?

A

By hemoglobin.

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23
Q

Do men or women have more O2 carrying capacity?

A

Men.

24
Q

How is CO2 removed from the body?

A

Bicarbonate via carbonic anhydrase.

25
Q

What are chronic cardiovascular changes in response to aerobic exercise?

A
  • 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
26
Q

Are there chronic respiratory changes in response to aerobic training?

A

Not really, if there is it’s limited to the muscles that you work when training.

27
Q

What are some nervous system adaptations to aerobic training?

A

Improves efficiency. Plays major role early on.

28
Q

What are some chronic muscular changes in response to aerobic exercise?

A
  • 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.
29
Q

What happens to muscle fibers in response to aerobic training?

A

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.

30
Q

What are chronic bone and connective tissue adaptations to aerobic training?

A

Increased bone and connective tissue density in response to high intensity aerobics.

31
Q

What must occur for connective tissues to change in response to aerobic training?

A

Stimulus must be more intense than typical daily activities.

32
Q

Does running damage joint cartilage?

A

No, actually increases cartilage thickness.

33
Q

What are the endocrine responses to chronic aerobic training?

A

Increased response at maximal exercise, decreased response at rest

34
Q

What happens to the cortisol that is released from endurance training?

A

Offset at least partially by anabolic hormone release.

35
Q

What is the main mechanism for aerobic training metabolism?

A

Krebs cycle and ETC (oxidative)

36
Q

Where does the majority of aerobic performance come from?

A

O2 consumption improvements within first 6-12 months.

37
Q

Where do aerobic training improvements come from after 6-12 months?

A

Improved efficiency, raised lactate threshold, improved respiratory capacity, decreased blood lactate concentration, increased capillary density, increased mitochondrial density, improved enzyme activity.

38
Q

What is the key to using intervals to increase VO2 max?

A

Short recoveries.

39
Q

What effect does aerobic training have on fat?

A

Decreases fat %, no impact on fat free mass.

40
Q

What constitutes altitude?

A

> 3,900 ft (1200m).

41
Q

Where does the challenge of altitude come from?

A

Decreased partial pressure of O2 making diffusion less ready.

42
Q

What are the acute changes to altitude?

A

Increased respiration rate, increased cardiac output at rest and submaximal exercise.

43
Q

How long do acute changes to altitude last at altitude? At rest?

A

-10-14 days, 1 month.

44
Q

What are chronic adaptations to altitude?

A

Increased hemoglobin formation, improved 02 diffusion, improved capillary formation, improved acid base balance maintenance via bicarbonate excretion.

45
Q

Does hyperoxic breathing have value?

A

Meh.

46
Q

How does smoking hurt aerobic performance?

A

Nicotine narrows airways, increased airway resistance, cilia paralysis.

47
Q

What is blood doping?

A

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.

48
Q

What are the two methods of blood doping?

A

Infusion of one’s own blood, EPO injection.

49
Q

What is the main risk of blood doping?

A

Increased risk of embolic events.

50
Q

What is the primary determinant of the magnitude of aerobic training adaptations?

A

Genetics

51
Q

How does age and sex impact aerobic capability?

A

Decreased aerobic power secondary to loss of muscle max and strength, increased fat. Both sexes show same response across age.

52
Q

What is overreaching?

A

Intentional intensification to cause a performance detriment followed by a taper and subsequent supercompensation to improve performance.

53
Q

What are some biochemical responses to aerobic training?

A

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.

54
Q

How to avoid aerobic overtraining?

A

Adequate sleep and recovery, nutrition. Keep performance records to catch OTS.

55
Q

What is detraining? Tapering?

A

Loss of training induced adaptations due to insufficient training stimulus.

Planned volume reduction before a competition, or a recovery microcycle

56
Q

What happens to enzymes in response to detraining in aerobically trained athletes?

A

Decreased activity, highly impactful due to major relience on enzymes for aerobic performance.

57
Q

What changes occur due to detraining in aerobically trained athletes?

A

Decreased blood volume, SV, CO, submax HR.

CSCS (7 decks)

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