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CSCS > Chapter 6: Adaptations to Aerobic Endurance Training Programs > Flashcards

Chapter 6: Adaptations to Aerobic Endurance Training Programs Flashcards

1
Q

the amount of blood pumped by the heart in liters per minute

A

cardiac output

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2
Q

quantity of blood ejected with each heart beat

A

stroke volume

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3
Q

cardiac output =

A

stroke volume x HR

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4
Q

true or false: cardiac output can increase to 4x the resting level with maximal exercise

A

true, maximum of 20-22 L/min

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5
Q

stroke volume begins to increase at the onset of exercise and continues to rise until the individual’s oxygen consumption is at approximately what percent range of maximal oxygen uptake?

A

40% to 50%

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6
Q

two physiological mechanisms that are responsible for the regulation of stroke volume

A

end diastolic volume and catecholamine action

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7
Q

volume of blood in the left ventricle at the end of the filling phase

A

end diastolic volume

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8
Q

hormones of the sympathetic nervous system that produce a forceful ventricular contraction and greater systolic emptying of the heart

A

epinephrine and norepinephrine (catecholamines)

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9
Q

the myocardial fibers become more stretched with increased volume resulting in a more forceful reflexive contraction and increased cardiac output. this is known as the _______

A

Frank-Starling mechanism

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10
Q

fraction of the end diastolic volume ejected from the heart

A

ejection fraction

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11
Q

how can athletes estimate maximal heart rate?

A

subtract age from 220

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12
Q

the amount of oxygen consumed by the body’s tissues

A

oxygen uptake (VO2)

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13
Q

true or false: aerobic exercise involving a larger mass of muscle or a greater level of work is associated with a higher oxygen uptake

A

true

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14
Q

the greatest amount of oxygen that can be used at the cellular level for the entire body

A

maximal oxygen uptake

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15
Q

the most widely accepted measure of cardiorespiratory fitness

A

maximal oxygen uptake

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16
Q

fick equation for VO2 max =

A

cardiac output x arteriovenous oxygen difference

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17
Q

the difference in the oxygen content between arterial and venous blood

A

arteriovenous oxygen difference

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18
Q

to express oxygen uptake in its common SI unit, what do you divide by?

A

the person’s weight in kilograms

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19
Q

pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction

A

systolic blood pressure

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20
Q

rate pressure product (or double product) =

A

HR x systolic blood pressure

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21
Q

pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels

A

diastolic blood pressure

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22
Q

diastolic blood pressure can decrease with aerobic endurance exercise due to?

A

vasodilation

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23
Q

average blood pressure throughout the cardiac cycle

A

mean arterial pressure (MAP)

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24
Q

mean arterial pressure is usually more or less than the average of the systolic and diastolic pressures?

A

less

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25
Q

mean arterial pressure =

A

(systolic - diastolic) / 3 + diastolic

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26
Q

primary mechanics for regulating regional blood flow

A

vasoconstriction and vasodilation

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27
Q

max % of cardiac output that is distributed to skeletal muscle with vigorous exercise

A

90%

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28
Q

________ exercise provides for the greatest impact on both oxygen uptake and carbon dioxide production as compared to other types of exercise

A

aerobic

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29
Q

volume of air breathed per minute

A

minute ventilation

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30
Q

amount of air inhaled and exhaled with each breath

A

tidal volume

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31
Q

ratio of minute ventilation to oxygen uptake

A

ventilatory equivalent

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32
Q

functional unit of the pulmonary system where gas exchange occurs

A

alveoli

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33
Q

areas of the respiratory passages that are not functional for gas exchange

A

anatomical dead space

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34
Q

why does the anatomic dead space increase as tidal volume increases?

A

respiratory passages stretch with deep breathing

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35
Q

true or false: increasing tidal volume makes for more efficient ventilation than increasing frequency of breathing alone

A

true

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36
Q

alveoli with impaired gas exchange due to poor blood flow, poor ventilation, or other problems with the alveolar surface

A

physiological dead space

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37
Q

certain types of lung disease can significantly reduce alveolar function and increase physiological dead space by as much as ___x the volume of anatomical dead space

A

10x

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38
Q

the movement of oxygen and carbon dioxide across a cell membrane

A

diffusion

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39
Q

diffusion results from the movement of gas from ____ concentration to ____ concentrations

A

high to low

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40
Q

2 ways that oxygen is carried in blood

A

transported by hemoglobin
dissolved in plasma

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41
Q

70% of carbon dioxide removal occurs through the process of carbon dioxide being delivered to the lungs in the form of _______?

A

bicarbonate

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42
Q

why does lactate not accumulate during low to moderate intensity exercise?

A

sufficient oxygen is available to the working muscles and lactate is removed through the cori cycle

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43
Q

cycle where muscle derived lactate is transported via the blood to the liver where it undergoes gluconeogenesis

A

cori cycle

44
Q

what occurs when aerobic metabolism is not sufficient to keep up with the formation of lactic acid during higher work intensities and levels begin to rise in the blood?

A

OBLA

45
Q

increasing maximal _______ uptake is very important for optimal aerobic exercise performance

A

oxygen

46
Q

normal discharge rate of SA node

A

60 to 80 times per minute

47
Q

bradycardia

A

slower heart rate

48
Q

resting heart rates commonly range from ___ to ___ bpm in highly conditioned aerobic endurance athletes

A

40 to 60 bpm

49
Q

2 most significant cardiovascular function increases due to long term aerobic endurance training

A

cardiac output
stroke volume

50
Q

most like muscle fiber type transition with long term aerobic endurance training

A

type IIx to type IIa

51
Q

why do type IIx fibers change to type IIa fibers with long term aerobic endurance training?

A

type IIa fibers have a greater oxidative capacity than type IIx fibers, making them more similar with type I fibers to contribute to aerobic endurance performance

52
Q

average cardiac output at rest

A

5 L of blood

53
Q

average cardiac output during exercise

A

25 L of blood

54
Q

true or false: max HR changes with training

A

false

55
Q

true or false: max stroke volume increases with training

A

true

56
Q

Max HR=

A

220 - age

57
Q

How do you calculate Heart Rate Reserve (HRR)

A

HRMax - Resting Heart Rate (RHR)

58
Q

Karvonen Method Equation:

A

Resting HR + (training % * HRR)

59
Q

________ increases linearly in response to the oxygen demand of activity

A

heart rate

60
Q

true or false: max HR is an adaptation that changes with training

A

false

61
Q

true or false: max stroke volume increases with training

A

true

62
Q

true or false: endurance trained athletes can pump more blood per heartbeat

A

true

63
Q

what two things cause stroke volume to increase?

A

increased end diastolic volume
increased epinephrine + norepinephrine

64
Q

how does increased epinephrine and norepinephrine increase stroke volume and cardiac output?

A

cause a more forceful ventricular contraction and more emptying

65
Q

what type of exercise increases the release of catecholamines?

A

high intensity exercise

66
Q

what 3 mechanisms increase venous return to the heart?

A

skeletal muscle pump
respiratory pump
vasoconstriction

67
Q

decreasing vein size to increase pressure/venous return, via sympathetic nervous system activation

A

vasoconstriction

68
Q

true or false: the frank starling mechanism increases ejection fraction

A

true

69
Q

maximal cardiac output is __x as much blood pumping through the body as at rest

A

4x as much

70
Q

females generally have around ____% lower stroke volume and cardiac output compared to men

A

25%

71
Q

why do women have a lower stroke volume compared to men?

A

smaller heart so less blood volume

72
Q

true or false: HR rises linearly in response to demand of activity

A

true

73
Q

HR is ______ proportional to VO2 max

A

directly

74
Q

difference between maximal and resting heart rate

A

heart rate reserve

75
Q

true or false: the karvonen method is always lower than the strict percentage of max HR

A

false, always higher

76
Q

what is metabolic equivalent?

A

resting oxygen uptake

77
Q

1 MET = ____ mL/kg/min

A

3.5

78
Q

true or false: a-vO2 difference decreases with increased capillary and mitochondrial density

A

false, improves with increased density

79
Q

units for VO2 max

A

mL/kg/min

80
Q

true or false: VO2 max can increase just by decreasing body weight

A

true

81
Q

how do higher altitudes affect training?

A

lower partial pressure of oxygen = less oxygen to the muscles

82
Q

acute adaptations from altitude training occur within how many days?

A

0-14 days

83
Q

two acute adaptations that increase with altitude training

A

respiratory rate
submax SV and CO

84
Q

what are some chronic adaptations that take place with altitude training?

A

increased hemoglobin, RBCs, capilarization = overall increased oxygen delivery to muscles

85
Q

why is there more time spent in diastole than systole?

A

it takes longer to fill than push blood out

86
Q

increased systolic BP at rest

A

hypertension

87
Q

why does diastolic BP stay the same?

A

to create gradient for oxygen delivery

88
Q

used to describe the amount of oxygen consumption or work that the heart has to do

A

rate pressure product (double product)

89
Q

muscle fiber that hypertrophies with aerobic training

A

type I

90
Q

oxidative enzyme upregulation takes place with what type of training?

A

aerobic

91
Q

how does aerobic training effect fat burning?

A

allows you to burn a higher percentage of fat at a given submaximal HR (which allows you to save carbs)

92
Q

how does aerobic training affect blood lactate?

A

decreases blood lactate at a given submax intensity

93
Q

what three things do NOT adapt to aerobic training?

A

respiratory capacity
muscle hypertrophy
max heart rate

94
Q

protein that transports oxygen within the cell

A

myoglobin

95
Q

aerobic exercise training, especially long distance and high intensity intermittent exercise, results in an increase in the ______ capacity of type I fibers

A

oxidative

96
Q

what does it mean when an athlete has exercise efficiency?

A

they require less energy to maintain the same power output

97
Q

breathing oxygen enriched gas mixtures

A

hyperoxic breathing

98
Q

a component of cigarette smoke that is associated with impaired hemodynamic response to exercise and increased catecholamine release (= increased HR and BP)

A

carbon monoxide

99
Q

________ has a higher affinity for hemoglobin than oxygen

A

carbon monoxide

100
Q

__________ reduces the amount of oxygen that can be carried by hemoglobin and thus reduces the oxygen that can be provided to the working muscles

A

carboxyhemoglobin

101
Q

the practice of artificially increasing red blood cell mass as a means to improve athletic performance

A

blood doping

102
Q

blood doping can be accomplished through infusion of individual RBC or through administration of _________ which stimulates red blood cell production

A

erythropoietin (EPO)

103
Q

partial or complete loss of training induced adaptations in response to an insufficient training stimulus

A

detraining

104
Q

planned reduction of volume of training (duration and frequency but not intensity) that occurs before an athletic competition or a planned recovery microcycle to enhance athletic performance and adaptations

A

tapering

105
Q

After seven months of resistance training, an S&C professional notices the athletes having unplanned disturbances in force production, sleep, and appetite. The most likely explanation is:

a. functional overreaching (FOR)
b. nonfunctional overreaching (NFOR)
c. overtraining

A

c: overtraining (six months or more)

CSCS (13 decks)

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