Endurance Training

Question 1

adaptive response dependent on:

Answer 1

• intensity and duration
• mode
• frequency
• genetic limitations
• prior activity

Question 2

what zone of training do you want to stay in

Answer 2

very light to end of moderate (not really vigorous)

Question 3

What are some central improvements with endurance training

Answer 3

brain is more efficient
cardiac responses more efficient

Question 4

What are some peripheral changes with endurance training

Answer 4

• oxidative capacity (incrs)
• capillary supply (incrs)
• CSA (decrs)

Question 5

muscle fibers transfer towards _______ types

Answer 5

slow
2X ->2A -> 1

Question 6

_______ number of blood capillaries per muscle fiber

Answer 6

increased

Question 7

increased _____ and ______ of mitochondria

Answer 7

size and number

Question 8

increased capacity to oxidize ______ and ___________

Answer 8

lipids
carbs

Question 9

increased reliance on _______ as fuel

Answer 9

lipid

Question 10

sequence of fiber type transition

Answer 10

2B -> hybrids (2BA/2AB) -> 2A -> hybrids (2C/1C) -> 1

*its a very gradual process

Question 11

is gastroc or soleus a postural (type 1) muscle

Answer 11

soleus

Question 12

who would have the greatest % of type 1 fibers in the gastroc? endurance athletes, middle distance runners, or untrained individuals

Answer 12

endurance athletes

Question 13

endurance athletes have a _____ amount of capillaries per muscle fibers and ______ amount of capillaries per CSA

Answer 13

greater
greater

Question 14

why is a smaller CSA in type 1 muscle fibers good?

Answer 14

because then you have decreased distance for nutrients and waste to diffuse to/from the capillaries

Question 15

does capillary density increase with endurance training across all muscle fiber types?

Answer 15

yes but the greatest increase will be with type 1 fibers

Question 16

will an endurance athlete have more or less glycolytic substrate utilization than an untrained person

Answer 16

less because you’ve decreased your glycogen usage because youre working at 60% of VO2max utilizing lipids as the primary energy source

Question 17

what are some signs of oxidative capacity increasing in endurance athletes

Answer 17

increased:
- electron transport components
- TCA cycle related enzymes
- enzymes of fatty acid metabolism
- substrate oxidation capacity

Question 18

endurance training with _______ muscle triglyceride utilization

Answer 18

increase

Question 19

T or F: it takes a long time for endurance training adaptations to build but a short amount of time to lose adaptations

Answer 19

T

Question 20

chronic stimulation of a muscle can ______ the capillary density and change a muscle from type _____ to type ______-

Answer 20

increase
type 2 to type 1

Question 21

what happens 3 hrs post stimulation for muscle fiber transformation

Answer 21

SR swells
(probs increase in Ca, thinks this is temporary)

Question 22

what happens 2-12 days for muscle fiber transformation

Answer 22

• number and volume of mitochondria increase
• # of FOG fibers incrs
• # of capillaries incrs

Question 23

what happens 14 days for muscle fiber transformation

Answer 23

• z-line width begins to increase
• amount and activity of Ca-ATPase decrs (metabolic pathway)

Question 24

what happens 28 days for muscle fiber transformation

Answer 24

• slow myosins (heavy and light chain) and troponin appear
• muscle mass and fiber CSA decrease
• max tetanic tension (force) decreased
• Z-line is full width (to other type ones)
• density of t-tubules system decreased

Question 25

muscle metabolic enzymes, capillaries, SR and t-tubule system are ________ changed than contractile proteins

Answer 25

much more easily

Question 26

chronic stimulation _________ muscle endurance capacity but is not an effective means for increasing fiber size in normal muscle

Answer 26

increases