Chapter 6: Adaptations to Aerobic Endurance Training Programs Flashcards
the amount of blood pumped by the heart in liters per minute
cardiac output
quantity of blood ejected with each heart beat
stroke volume
cardiac output =
stroke volume x HR
true or false: cardiac output can increase to 4x the resting level with maximal exercise
true, maximum of 20-22 L/min
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?
40% to 50%
two physiological mechanisms that are responsible for the regulation of stroke volume
end diastolic volume and catecholamine action
volume of blood in the left ventricle at the end of the filling phase
end diastolic volume
hormones of the sympathetic nervous system that produce a forceful ventricular contraction and greater systolic emptying of the heart
epinephrine and norepinephrine (catecholamines)
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 _______
Frank-Starling mechanism
fraction of the end diastolic volume ejected from the heart
ejection fraction
how can athletes estimate maximal heart rate?
subtract age from 220
the amount of oxygen consumed by the body’s tissues
oxygen uptake (VO2)
true or false: aerobic exercise involving a larger mass of muscle or a greater level of work is associated with a higher oxygen uptake
true
the greatest amount of oxygen that can be used at the cellular level for the entire body
maximal oxygen uptake
the most widely accepted measure of cardiorespiratory fitness
maximal oxygen uptake
fick equation for VO2 max =
cardiac output x arteriovenous oxygen difference
the difference in the oxygen content between arterial and venous blood
arteriovenous oxygen difference
to express oxygen uptake in its common SI unit, what do you divide by?
the person’s weight in kilograms
pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction
systolic blood pressure
rate pressure product (or double product) =
HR x systolic blood pressure
pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels
diastolic blood pressure
diastolic blood pressure can decrease with aerobic endurance exercise due to?
vasodilation
average blood pressure throughout the cardiac cycle
mean arterial pressure (MAP)
mean arterial pressure is usually more or less than the average of the systolic and diastolic pressures?
less
mean arterial pressure =
(systolic - diastolic) / 3 + diastolic
primary mechanics for regulating regional blood flow
vasoconstriction and vasodilation
max % of cardiac output that is distributed to skeletal muscle with vigorous exercise
90%
________ exercise provides for the greatest impact on both oxygen uptake and carbon dioxide production as compared to other types of exercise
aerobic
volume of air breathed per minute
minute ventilation
amount of air inhaled and exhaled with each breath
tidal volume
ratio of minute ventilation to oxygen uptake
ventilatory equivalent
functional unit of the pulmonary system where gas exchange occurs
alveoli
areas of the respiratory passages that are not functional for gas exchange
anatomical dead space
why does the anatomic dead space increase as tidal volume increases?
respiratory passages stretch with deep breathing
true or false: increasing tidal volume makes for more efficient ventilation than increasing frequency of breathing alone
true
alveoli with impaired gas exchange due to poor blood flow, poor ventilation, or other problems with the alveolar surface
physiological dead space
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
10x
the movement of oxygen and carbon dioxide across a cell membrane
diffusion
diffusion results from the movement of gas from ____ concentration to ____ concentrations
high to low
2 ways that oxygen is carried in blood
transported by hemoglobin
dissolved in plasma
70% of carbon dioxide removal occurs through the process of carbon dioxide being delivered to the lungs in the form of _______?
bicarbonate
why does lactate not accumulate during low to moderate intensity exercise?
sufficient oxygen is available to the working muscles and lactate is removed through the cori cycle
cycle where muscle derived lactate is transported via the blood to the liver where it undergoes gluconeogenesis
cori cycle
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?
OBLA
increasing maximal _______ uptake is very important for optimal aerobic exercise performance
oxygen
normal discharge rate of SA node
60 to 80 times per minute
bradycardia
slower heart rate
resting heart rates commonly range from ___ to ___ bpm in highly conditioned aerobic endurance athletes
40 to 60 bpm
2 most significant cardiovascular function increases due to long term aerobic endurance training
cardiac output
stroke volume
most like muscle fiber type transition with long term aerobic endurance training
type IIx to type IIa
why do type IIx fibers change to type IIa fibers with long term aerobic endurance training?
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
average cardiac output at rest
5 L of blood
average cardiac output during exercise
25 L of blood
true or false: max HR changes with training
false
true or false: max stroke volume increases with training
true
Max HR=
220 - age
How do you calculate Heart Rate Reserve (HRR)
HRMax - Resting Heart Rate (RHR)
Karvonen Method Equation:
Resting HR + (training % * HRR)
________ increases linearly in response to the oxygen demand of activity
heart rate
true or false: max HR is an adaptation that changes with training
false
true or false: max stroke volume increases with training
true
true or false: endurance trained athletes can pump more blood per heartbeat
true
what two things cause stroke volume to increase?
increased end diastolic volume
increased epinephrine + norepinephrine
how does increased epinephrine and norepinephrine increase stroke volume and cardiac output?
cause a more forceful ventricular contraction and more emptying
what type of exercise increases the release of catecholamines?
high intensity exercise
what 3 mechanisms increase venous return to the heart?
skeletal muscle pump
respiratory pump
vasoconstriction
decreasing vein size to increase pressure/venous return, via sympathetic nervous system activation
vasoconstriction
true or false: the frank starling mechanism increases ejection fraction
true
maximal cardiac output is __x as much blood pumping through the body as at rest
4x as much
females generally have around ____% lower stroke volume and cardiac output compared to men
25%
why do women have a lower stroke volume compared to men?
smaller heart so less blood volume
true or false: HR rises linearly in response to demand of activity
true
HR is ______ proportional to VO2 max
directly
difference between maximal and resting heart rate
heart rate reserve
true or false: the karvonen method is always lower than the strict percentage of max HR
false, always higher
what is metabolic equivalent?
resting oxygen uptake
1 MET = ____ mL/kg/min
3.5
true or false: a-vO2 difference decreases with increased capillary and mitochondrial density
false, improves with increased density
units for VO2 max
mL/kg/min
true or false: VO2 max can increase just by decreasing body weight
true
how do higher altitudes affect training?
lower partial pressure of oxygen = less oxygen to the muscles
acute adaptations from altitude training occur within how many days?
0-14 days
two acute adaptations that increase with altitude training
respiratory rate
submax SV and CO
what are some chronic adaptations that take place with altitude training?
increased hemoglobin, RBCs, capilarization = overall increased oxygen delivery to muscles
why is there more time spent in diastole than systole?
it takes longer to fill than push blood out
increased systolic BP at rest
hypertension
why does diastolic BP stay the same?
to create gradient for oxygen delivery
used to describe the amount of oxygen consumption or work that the heart has to do
rate pressure product (double product)
muscle fiber that hypertrophies with aerobic training
type I
oxidative enzyme upregulation takes place with what type of training?
aerobic
how does aerobic training effect fat burning?
allows you to burn a higher percentage of fat at a given submaximal HR (which allows you to save carbs)
how does aerobic training affect blood lactate?
decreases blood lactate at a given submax intensity
what three things do NOT adapt to aerobic training?
respiratory capacity
muscle hypertrophy
max heart rate
protein that transports oxygen within the cell
myoglobin
aerobic exercise training, especially long distance and high intensity intermittent exercise, results in an increase in the ______ capacity of type I fibers
oxidative
what does it mean when an athlete has exercise efficiency?
they require less energy to maintain the same power output
breathing oxygen enriched gas mixtures
hyperoxic breathing
a component of cigarette smoke that is associated with impaired hemodynamic response to exercise and increased catecholamine release (= increased HR and BP)
carbon monoxide
________ has a higher affinity for hemoglobin than oxygen
carbon monoxide
__________ reduces the amount of oxygen that can be carried by hemoglobin and thus reduces the oxygen that can be provided to the working muscles
carboxyhemoglobin
the practice of artificially increasing red blood cell mass as a means to improve athletic performance
blood doping
blood doping can be accomplished through infusion of individual RBC or through administration of _________ which stimulates red blood cell production
erythropoietin (EPO)
partial or complete loss of training induced adaptations in response to an insufficient training stimulus
detraining
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
tapering
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
c: overtraining (six months or more)
