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Certified Strength & Conditioning Specialist > Chapter 6: Adaptations to Aerobic Endurance Training Programs > Flashcards

Chapter 6: Adaptations to Aerobic Endurance Training Programs Flashcards

1
Q

Primary functions of the cardiovascular system during aerobic exercise

A
  • Deliver oxygen and other nutrients to the working muscles

- Remove metabolites and waste products

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2
Q

Cardiac Output

A
  • The amount of blood pumped by the heart in linters per minute
  • Determined by the product of stroke volume and heart rate
  • Q = Stroke Volume x Heart Rate
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3
Q

Stroke Volume

A

Quantity of blood ejected with each heart beat

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4
Q

Heart Rate

A

The heart’s rate of pumping in beats per minute

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5
Q

Progression of cardiac output from rest to steady-state aerobic exercise

A

Initially increases rapidly, then more gradually, then reaches a plateau

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6
Q

Response of cardiac output to maximal aerobic exercise

A

Cardiac output may increase to 4x the resting level (5 L’min to a max of 20-22 L/min)

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7
Q

Response of stroke volume to aerobic exercise

A
  • Increases at the onset of exercise
  • Continues to rise until individual reaches ~40-50% of VO2max
  • Plateaus at 40-50% of VO2max
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8
Q

Max stroke volume for sedentary and trained college-aged men/women

A 
Men
- 100-120 mL/beat (sedentary)
- 150-160 mL/beat (after training)
Women
- ~25% less (sedentary)
- 100-110 mL/beat (after training)
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9
Q

Physiological mechanisms that regulate stroke volume

A
  • End-diastolic volume

- Hormone response (epinephrine and norepinephrine) which produces a more forceful ventricular contraction

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10
Q

End-diastolic Volume

A

The volume of blood available to be pumped by the left ventricle at the end of the filling phase (diastole)

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11
Q

Venous Return

A

The amount of blood returning to the heart

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12
Q

Factors that cause venous return to increase

A
  • Vasoconstriction (induced via increased sympathetic nervous system activation)
  • Skeletal muscle pump (muscular contractions combine with one-way venous valves to “push” more blood to the heart during exercise)
  • Respiratory pump
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13
Q

Skeletal Muscle Pump

A

Muscular contractions combine with one-way venous valves to “push” more blood to the heart during exercise

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14
Q

Respiratory Pump

A

Increased respiratory frequency and tidal volume

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15
Q

Frank-Sterling Mechanism

A

A greater end-diastolic volume increases the contractile strength of the ventricles and thus increases stroke volume

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16
Q

Ejection Fraction

A

The fraction of the end-diastolic volume ejected from the heart

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17
Q

Response of heart rate to aerobic exercise

A
  • A reflex or stimulation of the sympathetic nervous system results in an increase of heart rate
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18
Q

How does heart rate change as exercise intensity increases?

A

HR increases linearly with increases in intensity during aerobic exercise

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19
Q

Oxygen Uptake

A

The amount of oxygen consumed by the body’s tissues

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20
Q

What effect does aerobic exercise have on oxygen demand?

A
  • Increases during an acute bout of aerobic exercise

- Directly related to the mass of exercising muscle, metabolic efficiency, and exercise intensity

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21
Q

Maximal Oxygen Uptake

A

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

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22
Q

Metabolic Equivalent (MET)

A
  • The estimated resting oxygen uptake is 3.5 ml/kg/min (1 MET)
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23
Q

Fick Equation

A

VO2 = Q x a-vO2 difference

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24
Q

Arteriovenous Oxygen Difference

A
  • The difference in the oxygen content between arterial and venous blood
  • VO2 = Q x a-vO2 difference
  • VO2 = Heart rate x Stroke volume x a-vO2 difference
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25
Q

Systolic Blood Pressure

A

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

26
Q

Systole

A

Ventricular contraction

27
Q

Rate-Pressure Product

A
  • AKA double product
  • Heart Rate x Systolic blood pressure
  • Can be used to describe the myocardial oxygen consumption (work) of the heart
28
Q

Diastolic Blood Product

A

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

29
Q

Mean Arterial Pressure

A
  • The average blood pressure throughout the cardiac cycle

- MAP = [(Systolic BP - Diastolic BP)/3] + Diastolic BP

30
Q

Normal BP Ranges

A

Systolic : 110-139 (220-260 during max exercise)

Diastolic: 60-89

31
Q

What is the main mechanism for regulating blood flow?

A

Vasoconstriction and vasodilation of the blood vessels

32
Q

Vasoconstriction

A

The constriction of blood vessels, which increases blood pressure.

33
Q

Vasodilation

A

The dilatation of blood vessels, which decreases blood pressure.

34
Q

Minute Ventilation

A

The volume of air breathed per minute

35
Q

What factors increase minute ventilation during exercise?

A
  • Increased breath depth

- Increased breathing frequency

36
Q

Tidal Volume

A

The amount of air inhaled and exhaled with each breath

37
Q

Ventilatory Equivalent

A

The ratio of minute ventilation to oxygen uptake

38
Q

During low- to moderate-intensity aerobic exercise, what causes the increase in ventilation?

A

Increased tidal volume

39
Q

During high-intensity exercise, what causes the increase in ventilation?

A

Increased breathing frequency

40
Q

Alveoli

A

The functional unit of the pulmonary system where gas exchange occurs

41
Q

Anatomical Dead Space

A
  • Areas of the respiratory passages which does not function for gas exchange
  • Nose, mouth, trachea, bronchi, and bronchioles
42
Q

Physiological Dead Space

A

Alveoli in which poor blood flow, poor ventilation, or other problems with the alveolar surface impair gas exchange

43
Q

Diffusion

A
  • The movement of oxygen and carbon dioxide across a cell membrane
  • A function of the concentration of each gas and the resulting partial pressure exerted by the molecular motion of each gas
44
Q

Adaptations to chronic aerobic exercise

A
  • Increased max cardiac output
  • Increased stroke volume
  • Reduced HR at rest and during submax exercise
  • Increased muscle fiber capillary density
45
Q

Most significant change in cardiovascular function with long-term aerobic training

A

Maximal cardiac output, resulting primarily from improved stroke volume

46
Q

Myoglobin

A
  • A protein that transports oxygen within a muscle cell

- Increases as a result of aerobic training

47
Q

Mitochondria

A

Organelles in cells that are responsible for aerobically producing ATP

48
Q

Which aerobic programs are most successful in improving bone mass?

A

More intense physical activities such as running and high-intensity aerobics

49
Q

External and individual factors influencing adaptation to aerobic training

A
  • Altitude
  • Hyperoxic breathing
  • Smoking
  • Blood doping
  • Genetic potential
  • Age and Sex
50
Q

Acute adjustments to altitude hypoxia

A
  • Pulmonary: hyperventilation
  • Acid-base: body fluids become more alkaline due to reduction in CO2 with hyperventilation
  • Cardiovascular: CO increases at rest and submax exercise; submax HR increases; Stroke volume, max HR, and max CO remains the same/slightly lower
51
Q

Chronic adjustments to altitude hypoxia

A
  • Pulmonary: Increase in ventilation rate stabilizers
  • Acid-base: Excretion of HCO3- by the kidneys with concomitant reduction in alkaline reserve
  • Cardiovascular: Continued elevation in submax HR; decreased stroke volume; lower max HR and CO
  • Hematologic: Increased red cell production, viscosity, hematocrit; decreased plasma volume
52
Q

Hyperventilation

A

An increase in pulmonary ventilation

53
Q

Hyperoxic Breathing

A

Breathing oxygen-enriched gas mixtures

54
Q

Blood doping

A

The practice of artificially increasing red blood cell mass

55
Q

Overtraining

A
  • A process that can result in overreaching in the short term (functional overreaching) or extreme overreaching (nonfunctional overreaching) or overtraining syndrome (OTS) in the long term
  • Occurs when there is not adequate recovery
56
Q

Cardiovascular responses to overtraining

A
  • Resting HR can be either decreased or increased in association with OTS
  • HR variability can decrease with onset of OTS (indicates reduced parasympathetic input or excessive sympathetic stimulation)
57
Q

Biochemical responses to overtraining

A
  • Increased levels of creatine kinase (indicating muscle damage)
  • Lactate concentrations either decrease or stay the same
  • Muscle glycogen decreases
58
Q

Endocrine responses to overtraining

A
  • Total testosterone decreases after an initial increase in response to the exercise stimuli
  • Decreased pituitary secretion of growth hormone
59
Q

Strategies for avoiding overtraining syndrome

A
  • Good nutrition

- Sufficient sleep and recovery time

60
Q

Detraining

A

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

61
Q

Tapering

A
  • The planned reduction of volume (usually in duration and frequency, not intensity) that occurs before an athletic competition or a planned recovery microcycle
  • Designed to enhance performance and adaptations
  • Aerobic endurance adaptations are most sensitive to periods of inactivity due to their enzymatic basis

Certified Strength & Conditioning Specialist (24 decks)

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