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Certified Strength and Conditioning Specialist > Chapter Six: Adaptations to Aerobic Endurance Training Programs > Flashcards

Chapter Six: Adaptations to Aerobic Endurance Training Programs Flashcards

1
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Cardiac Output

A
  • The amount of blood pumped by the heart in liters per minute
  • Initially increases rapidly then more gradually, then plateaus
  • 5L/min up to 20-22L/min
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2
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Stroke Volume

A
  • Quantity of blood ejected with each beat

- Begins to increase at onset of exercise and continues to increase until 40-50% of maximal oxygen uptake

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3
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Stroke Volume: Regulation: End Diastolic Volume

A
  • The volume of blood left to be pumped by the left ventricle at the end of the filling phase (diastole)
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4
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Stroke Volume: Regulation: Catecholamines

A
  • Epinephrine and norepinephrine produce a more forceful ventricular contraction.
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5
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Stroke Volume: Venous Return

A
  • The amount of blood returning to the heart
  • Increased via various mechanisms during exercise
  • Increased venous return contributes to increased end diastolic volume
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6
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Stroke Volume: Frank Starling Mechanism

A
  • Increased venous return contributes to increased end diastolic volume
  • Increased end diastolic volume contributes to increased elastic stretch and contraction by myocardial fibers
  • Increased stretch and contraction via myocardial fibers increase in force of systolic ejection and greater cardiac emptying
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7
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Stroke Volume: Frank Starling Mechanism

A
  • Force of contraction is a function of the length of the fibers of the muscle wall
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8
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Stroke Volume: Ejection Fraction

A
  • An increase in end diastolic volume ejected from the heart
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9
Q

Acute Responses to Aerobic Exercises: Cardiovascular Responses: Heart Rate

A
  • Heart Rate increases prior to exercise

- Heart Rate increases linearly with exercise intensity

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10
Q

Acute Responses to Aerobic Exercises: Oxygen Uptake

A
  • The amount of oxygen consumed by the bodies tissues
  • The amount of oxygen consumed is directly related to the mass of exercises muscle, metabolic efficiency, and exercise intensity
  • Increased metabolic efficiency contributes to increased oxygen uptake at higher intensities.
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11
Q

Acute Responses to Aerobic Exercises: Maximal Oxygen Uptake

A
  • The greatest amount of oxygen that can be used at the cellular level
  • 25 to 80ml/kg/min
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12
Q

Acute Responses to Aerobic Exercises: Metabolic Equivalent (MET)

A
  • 3.5 ml of Oxygen per kilogram of body weight
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13
Q

Acute Responses to Aerobic Exercises: Oxygen Uptake: Fick Equation

A
  • Relationship of cardiac output, Oxygen uptake, and arteriovenous oxygen difference
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14
Q

Acute Responses to Aerobic Exercises: Aterio-venous Difference

A
  • The difference in the oxygen content between arterial and venous blood
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15
Q

Acute Responses to Aerobic Exercises: Blood Pressure: Systolic Blood Pressure

A
  • The pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction
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16
Q

Acute Responses to Aerobic Exercises: Blood Pressure: Rate Pressure Product

A
  • Equation used to determine the work done by the heart/myocardial oxygen consumption
  • Rate Pressure Product=Heart Rate X Systolic Blood Pressure
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17
Q

Acute Responses to Aerobic Exercises: Blood Pressure: Diastolic Blood Pressure

A
  • The pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels
  • Provides an indication of peripheral resistance and can decrease with aerobic exercise
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18
Q

Acute Responses to Aerobic Exercises: Blood Pressure: Pressure Throughout Circulation

A
  • Highest in Aorta

- Decreases to nearly 0 by termination at the vena cava

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19
Q

Acute Responses to Aerobic Exercises: Blood Pressure: Mean Arterial Pressure

A
  • The Average blood pressure throughout the cardiac cycle

- ((SBP-DBP)/3)+DBP

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20
Q

Acute Responses to Aerobic Exercises: Blood Pressure: Normal Resting Values

A
  • Systolic BP=110-139

- Diastolic BP=60-89

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21
Q

Acute Responses to Aerobic Exercises: Blood Pressure: Normal Active Values

A
  • Systolic can rise to as much as 220-260

- Diastolic stays the same or slightly decreases

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22
Q

Acute Responses to Aerobic Exercises: Control of Local Circulation

A
  • Blood flow is primarily controlled via vasoconstriction and vasodilation
  • Arteriole dilation and constriction controls blood flow
  • At rest 15-20% of blood flow is distributed to skeletal muscles
  • With vigorous exercise this may rise to as much as 90%
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23
Q

Acute Responses to Aerobic Exercises: Respiratory Responses: Minute Ventilation

A
  • The volume of air breathed per minute

- Can increase to 90-150L/min with strenuous activity

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24
Q

Acute Responses to Aerobic Exercises: Respiratory Responses: Changes to Various Respiratory Parameters with Exercise: Breaths Per-Minute

A
  • At rest breathing frequency=12-15 BPM

- With strenuous aerobic exercise BPM can increase to 35-45 BPM

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25
Q

Acute Responses to Aerobic Exercises: Respiratory Responses: Changes to Various Respiratory Parameters with Exercise: Tidal Volume

A
  • The amount of air inhaled and exhaled with each breath
  • Resting values of (0.4 to 1L)
  • With strenuous aerobic activity can increase to 3L
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26
Q

Acute Responses to Aerobic Exercises: Respiratory Responses: During Low to Moderate Intensity Exercise

A
  • Ventilation is Directly Associated with both increased oxygen uptake and carbon dioxide production
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27
Q

Acute Responses to Aerobic Exercises: Respiratory Responses: During Low to Moderate Intensity Exercise: Ventilatory Equivalent

A
  • The ratio of minute ventilation to oxygen uptake

- Ranges between 20-25L of air per oxygen consumed

28
Q

Acute Responses to Aerobic Exercises: Respiratory Responses: During Intense Exercise

A
  • Breathing frequency takes on a greater role
  • At this level minute ventilation rises and parallels the abrupt rise in blood lactate
  • At this level ventilatory equivalent may increase to 35-40L of air per liter of oxygen
29
Q

Acute Responses to Aerobic Exercises: Alveoli

A
  • The functional unit of the pulmonary system where gas exchange occurs
30
Q

Acute Responses to Aerobic Exercises: Anatomical Dead Space

A
  • Areas of the respiratory system where gas exchange does not take place
  • Approx 150 mL in young adults
31
Q

Acute Responses to Aerobic Exercises: Physiologic Dead Space

A
  • Non-functional alveoli

- Nearly negligible in healthy adults

32
Q

Gas Responses: Diffusion

A
  • The movement of oxygen and carbon dioxide across a cell membrane and is a function of the concentration of each gas and the resulting partial pressure exerted by the molecular motion of each gas
  • Results from the movement of gasses from high concentration to low concentration
33
Q

Gas Responses: Partial Pressure of Oxygen

A
  • Starts around 100 mmHg and drops to 40mmHg
34
Q

Gas Responses: Partial Pressure of CO2

A
  • 46mmHg
35
Q

Gas Responses: Partial Pressure Changes with Intense Aerobic Exercise

A
  • Oxygen 3mmHg
  • Carbon Dioxide 90 mmHg
  • The diffusion capacity of both gases increases
36
Q

Blood Transport of Gases and Metabolic By-Products: Oxygen Carrying Capacity

A
  • Oxygen is carried in plasma or hemoglobin

- Plasma has limited carrying capacity to about 3ml of Oxygen per liter of plasma

37
Q

Blood Transport of Gases and Metabolic By-Products: Oxygen Carrying Capacity: Hemoglobin

A
  • Majority of oxygen is carried by hemoglobin
  • Men have 15-16g of hemoglobin per 100ml of blood
  • Women have 14g of hemoglobin per 100 ml of blood
  • One gram of hemoglobin can carry 1.34 ml of oxygen
  • 100ml of blood can carry 20ml of oxygen
38
Q

Blood Transport of Gases and Metabolic By-Products: Carbon Dioxide Carrying Capacity

A
  • Around 70% of carbon dioxide is removed from circulation in combination with water and delivery to the lungs in the form of bicarbonate
39
Q

Blood Transport of Gases and Metabolic By-Products: Carbon Dioxide Carrying Capacity: Steps

A
  • Carbon dioxide in solution combines with water in the red blood cells to form carbonic acid
  • Carbonic Anhydrase speeds up this process
  • Carbonic acid is broken down into hydrogen ions and bicarbonate ions
  • Hydrogen ions combine with hemoglobin which helps to maintain pH
  • Bicarbonate ions diffuse from the red blood cells to the plasma
  • While chloride ions diffuse into the blood cells to replace them
40
Q

Blood Transport of Gases and Metabolic By-Products: Lactic Acid

A
  • Low to moderate intensity oxygen is sufficient to buffer lactic acid accumulation
  • Intense activity causes lactic acid to accumulate due to reduced buffering
  • The point at which lactic acid accumulation begins to out pace oxygen buffering is termed the onset of blood lactate accumulation or OBLA
41
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations

A
  • Increased maximal cardiac output
  • Increased stroke volume
  • reduced heart rate at rest
  • Increased muscle fiber capillary density
42
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations: Factors effecting maximal oxygen uptake

A
  • Slower discharge of SA node

- Increased stroke volume

43
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations: Bradycardia

A
  • Resting heart rate below 60
44
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations: Increased MaximalCardiac Output is due to

A
  • Increased stroke volume
45
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations: Other adaptions to Aerobic Training

A
  • Reduced Heart Rate in response to a given submaximal workload
  • Heart rate increases more slowly in trained individuals
46
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations: Changes to the Left Ventricle

A
  • Increased wall thickness

- Increased strength of contraction

47
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations: Changes to the Left Ventricle Cause

A
  • Increased stroke volume
48
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations: Changes to Capillaries

A
  • Increased capillary density
49
Q

Chronic Adaptations to Aerobic Exercise: Cardiovascular Adaptations: Changes to Capillaries Cause

A
  • Decreased diffusion distance of oxygen
50
Q

Chronic Adaptations to Aerobic Exercise: Respiratory Adaptations

A
  • Ventilation changes in response to specific training adaptations (Example: Lower extremity exercises causes adaptations to ventilation with lower extremity exercise but not upper extremity exercises)
  • Increased tidal volume and breathing frequency with maximal exercises
  • Reduced breathing frequency and increased tidal volume with sub-maximal exercises
  • Alterations of respiratory function are typically a result of local, neural, or chemical adaptations
51
Q

Chronic Adaptations to Aerobic Exercise: Neural Adaptations

A
  • Improved neural efficiency causes rotation of synergists. Synergetic muscles alternate between active and inactive with locomotion to lower energy expenditure
52
Q

Chronic Adaptations to Aerobic Exercise: Muscular Adaptations

A
  • Improved aerobic capacity of of trained musculature allows for improved use of oxygen and improved ability to compete at a higher aerobic power
  • Glycogen sparing takes place as musculature utilizes fat as a primary energy source
  • OBLA occurs at a higher percentage of the trained athletes aerobic capacity
  • Increased myoglobin content and mitochondrial size and number allows for improved oxygen extraction.
53
Q

Chronic Adaptations to Aerobic Exercise: Muscular Adaptations: Type I and Type II Muscle Fiber Changes

A
  • Type I and Type II fibers both contribute to aerobic output, however, type II fibers must be trained with slightly higher intensity to contribute to endurance training
  • Type I muscle fibers will selectively hypertrophy
  • Reduced glycolytic enzyme concentration reduces the overall mass of the type II muscle fibers
  • Type IIx fibers will convert to type IIa fibers.
  • Type IIa fibers have a greater aerobic capacity contributing to aerobic endurance events
54
Q

Chronic Adaptations to Aerobic Exercise: Bone Adaptations:

A
  • High intensity interval training can be used to create repetitive movements that stimulate bone growth and achieve the improvements associated with aerobic activity
  • Weight bearing activities increase bone density
  • Studies are mixed on the impact of cardio on cartilage but generally show a positive impact on repetitive weight bearing activities on cartilage thickness
55
Q

Chronic Adaptations to Aerobic Exercise: Endocrine Adaptations

A
  • Increases in hormonal circulation and changes to receptor number and turnover rate are impacted by aerobic exercise
  • High intensity aerobic training augments the absolute secretion rates of hormones in response to maximal exercise
  • Trained athletes increased hormonal response to high intensity aerobic activity augment the athletes ability to sustain high intensity activity
  • When intensity is very high and duration is very short only changes in peripheral blood hormone concentrations occur (epinephrine and norepinephrine)
56
Q

Adaptations to Aerobic Endurance Training

A
  • Aerobic metabolism plays a vital role in sporting activities, a proper mixture of aerobic and anaerobic training to support the proper metabolic metabolism of the activity
  • Aerobic training can increase maximal oxygen uptake to improve aerobic power. After maximal oxygen uptake is reached further adaptation are achieved via improved efficiency and lactate threshold
  • Studies show reduced rest intervals between bouts of aerobic training improved aerobic power better than long rest intervals
57
Q

External and Individual Factors Influencing Adaptations to Aerobic Endurance Training: Altitude

A
  • At altitudes greater tan 3900 feet acute physiologic changes begin to occur to account for the reduced partial pressure of oxygen in the atmosphere
  • Increased pulmonary ventilation occurs acutely
  • Increased tidal volume occurs chronically
  • Increased cardiac output and heart rate occurs acutely
  • Stroke volume is constant or slightly reduced
  • Increased red blood cell count occurs chronically
  • Increased hemoglobin
  • Increased diffusion capacity of oxygen through pulmonary membranes
  • Maintenance of acid base balance via kidney secretion of HCO3-
  • Increased capillarization
58
Q

External and Individual Factors Influencing Adaptations to Aerobic Endurance Training: Hyperoxic Breathing

A
  • Studies are a mixed bag on the effectiveness of hyperoxic breathing
  • Theoretically could increase the amount of oxygen carried by the blood and could therefore increase the amount of blood going to working muscles
59
Q

External and Individual Factors Influencing Adaptations to Aerobic Endurance Training: Smoking: Negative Impacts

A
  • Increased airway resistance
  • Paralysis of cilia
  • Carbon monoxide a component of many smoking products has a higher affinity for hemoglobin than oxygen. Thus if high levels of Carbon monoxide bind to hemoglobin this can decrease the amount of oxygen available to working muscles.
  • Increased heart rate and blood pressure to accommodate for decreased oxygen carrying capacity
60
Q

External and Individual Factors Influencing Adaptations to Aerobic Endurance Training: Genetic Potential

A
  • An athletes genetic potential contributes to their potential gain from training
  • As the athlete approaches their genetic potential increases in ability become smaller
  • In high level competition the small gains from working as close to ones genetic potential can be important differentiators for performance
61
Q

Overtraining: Definition

A
  • A process marked by over reaching, in the short term, followed by functional over-reaching, followed by non functional over-reaching followed by over training syndrome
62
Q

Overtraining: Cardiovascular Responses

A
  • Resting heart rate can be either increased or decreased in association with OTS
  • Reduction in parasympathetic input and increased sympathetic input
  • Heart rate response to both maximal and submaximal exercise can be impacted
  • Diastolic blood pressure can be impacted while systolic blood pressure may not be
63
Q

Overtraining: Biomechanical Responses

A
  • Increased creatine kinase indicating muscle damage
  • Lactate concentrations either decrease or stay the same
  • Blood lipids stay the same
  • Glycogen decreases
64
Q

Overtraining: Endocrine Responses

A
  • Changes to hormones may reflect training volumes
  • Testosterone and cortisol alterations may indicate overtraining with decreases of the testosterone to cortisol ratio
  • Catecholamines are more responsive to alterations in training and will increase in response to OTS
65
Q

Overtraining: Strategies for prevention of overtraining syndrome

A
  • Adequate recovery
  • Adequate sleep
  • Adequate nutrition
66
Q

Detraining

A
  • A partial or complete loss in training induced adaptations in response to an insufficient training stimulus
67
Q

Tapering

A
  • A planned reduction in the volume of training that occurs before an athletic competition designed to enhance athletic performance

Certified Strength and Conditioning Specialist (7 decks)

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