Exercise Dose and Response Flashcards
What does the overload principle state?
a persons system has to be overloaded in order to cause physiological change; therefore, requires a higher dose in intensity, frequency, and duration
What does the specificity principle state?
exercises should be chosen specific to the performance desired
What duration of detraining does it take to reverse training or gains?
1-2 weeks
Do you increase or decrease speed and workload to increase power?
increase both
Disruption of what 4 factors can limit aerobic exercise performance?
- ventilation-aeration
- central blood flow
- active muscle metabolism
- peripheral blood flow
increasing a persons VO2 max will increase or decrease their overall aerobic exercise performance?
increase
How does aerobic exercise training cause pulmonary adaptations?
decreases the use of respiratory musculature work allowing for oxygen to be used in other areas of the body
If dosed properly, aerobic exercise training will result in more or less lactate accumulation and increased or decreased lactate removal in the ventilatory musculature?
less; increased
As end diastolic volume increases in the heart, the heart contracts more forcefully which in turn, does what stroke volume and cardiac output?
increases stroke volume and cardiac output
Aerobic training has what effect on heart rate?
lowers heart rate by average of 15 beats/min
How long does it take to increase stroke volume in a sedentary person?
8 weeks
arterial venous differences increase by how much with properly dosed exercise training?
13% increase
How does aerobic training effect size and amount of mitochondria inside the cell?
increases both - more mitochondria, bigger mitochondria, and more enzymes
Aerobic training increases the production of what enzyme responsible for the first step of the citric acid cycle?
citrate synthase
What are the adaptations in fat metabolism to aerobic exercise?
- increased ability to mobilize, deliver, and oxidize fatty acids during submax exercise
- trained muscle uses intramuscular triglycerides more effectively
- conserves glycogen stores
- enhances endurance capacity independent of aerobic capacity
How does training effect blood lactate?
prolongs blood lactate accumulation
3 main effects of aerobic training?
1) pulmonary adaptations - decreased ventilatory needs and more efficient use of oxygen by respiratory musculature
2) cardiovascular adaptations - lower resting and working HR
3) metabolic adaptations - more efficient energy production
Effects of aerobic exercise and resistance training on HDL, TG, and LDL
increase HDL
decrease TG and LDL
How many METs of physical activity per week do you have to perform to decrease visceral fat?
10 METs per week
Amount of increase in VO2max after 3 months of aerobic exercise training?
15-25%
Amount of increase in VO2max after 2 years of aerobic exercise training?
50%
Detraining effects on cardiovascular system after 2-4 weeks?
- blood volume
- HR
- SV
- VO2max
- Decreased blood volume by 5-10%
- Increased working HR by 5-10%
- Decreased SV by 6-12 %
- Decreased VO2max by 4-10%
How much do muscle glycogen levels decrease from detraining?
decrease 20-30%
Aerobic training increases or decreases levels of anaerobic substrates? (PCr, ATP, glycogen)
increases
Three methods of aerobic training to improve VO2max and aerobic performance and capacity?
1) Interval training (85-100% HR max)
2) Long, slow distance (increases volume of training)
3) High-intensity, continuous exercise (80-90% HR max for 25-50 min)
