Important Stuff - ADAPTATIONS TO AEROBIC TRAINING PROGRAMS Flashcards
Improvement in Performance from Aerobic Exercise - Respiratory System
Decreased sub-maximal respiration rate.
Improvement in Performance from Aerobic Exercise - Cardiovascular System
Decreased HR for fixed sub-maximal workloads associated with increased stroke volume and cardiac output.
Blood volume is also increased, supporting increased stroke volume and cardiac output.
Improvement in Performance from Aerobic Exercise - Musculoskeletal System
Increased arterial-venous O2 difference associated with increased capillarization in muscle, increased oxidative enzyme concentrations, and increased mitochondrial size and density.
Improvement in Performance from Aerobic Exercise - Aerobic Power (maximal oxygen uptake)
Increased maximal oxygen uptake (VO2max; determined in part by genetics and the training program).
Elite athletes show minor increases in VO2max (5-10%)
Untrained individuals see more increases in VO2max (up to 20%).
A high VO2max combined with increased lactate threshold allows enhanced performance for running sports and well as intermittent sprint sports (soccer, basketball, and other team sports.
Improvement in Performance from Aerobic Exercise - Lactate Threshold
Increased absolute lactate threshold, allowing highly trained individuals to work at both a higher relative and absolute percentage of their VO2max than the less trained.
This increased tolerance allows running at higher percentage oof VO2max for a race (faster times), covering more distance during a game, enhanced recovery for second half performance, and working at higher exercise intensities throughout an event.
In general, a higher lactate threshold allows for all around improved performance.
Example: two athletes have the same VO2max (50 ml/kg/min). One has an LT of 80% (40 ml/kg/min) and the other has an LT of 70% (35 ml/kg/min). Assuming all other qualities are the same, the athlete with 80% LT will be able to maintain power output higher (5 ml/kg/min higher) than the other athlete; resulting in greater speed and superior performance.
Improvement in Performance from Aerobic Exercise - Effective Utilization of Substrate
Carbohydrates are the preferred source of fuel for high-intensity intermittent exercise in many team sports.
Aerobic training results in greater use of fat as a substrate, sparing carbohydrate usage.
By sparing carbohydrates, an endurance-trained athlete can maintain higher-intensity exercise for longer periods of time.
Aerobic training may also be improved by various CHO loading too increase endogenous glycogen stores.
Improvement in Performance from Aerobic Exercise - Respiratory System - Muscle Fiber Adaptations
Elite distance runners have higher percentage of Type I fibers, and the available Type I fibers are functionally very efficient for aerobic metabolism (increased mitochondrial density and oxidative enzyme capacity, and capillary network and oxygen delivery).
Aerobic training, especially long distance and high-intensity intermittent exercise, increases oxidative capacity of Type I fibers.
Increased contribution of Type IIx fibers during faster aerobic endurance training (repeated 800m intervals).
Type IIa fibers have greater oxidative capacity than Type IIx
Improvement in Performance from Aerobic Exercise - Exercise Efficiency
Mostly a function of biomechanics and technique.
If maximal oxygen uptake and LT are the same, the runner with more efficiency will maintain power output for longer duration.
More efficiency means less energy required to maintain the same power output.
Calculating Maximal HR
220 - age = ____ beats/min.; range of +/- 10-12
Immediate Adjustments to Altitude Hypoxia - Pulmonary System
Hyperventilation.
Immediate Adjustments to Altitude Hypoxia - Acid-base System
Body fluids become more alkaline due to reduction in CO2 during hyperventilation.
Immediate Adjustments to Altitude Hypoxia - Cardiovascular System
Increased cardiac output at rest and during sub maximal exercise.
Increased submaximal HR.
No change/lowered stroke volume.
No change/lowered maximal HR.
No change/lowered maximal cardiac output.
Immediate Adjustments to Altitude Hypoxia - Hematologic (blood) and Local Tissue
No adjustments.
Prolonged Adjustments to Altitude Hypoxia - Pulmonary System
Increased ventilation rate stabilizers.
Prolonged Adjustments to Altitude Hypoxia - Acid-base System
Elimination of HCO3- by kidneys, followed by reduction in alkaline reserve.
Prolonged Adjustments to Altitude Hypoxia - Cardiovascular System
Continued elevation in sub maximal HR.
Lowered stroke volume at rest with sub maximal AND maximal exercise.
Lowered maximal HR.
Lowered maximal cardiac output (returns to near normal).
Prolonged Adjustments to Altitude Hypoxia - Hematologic (blood)
Increased RBC production.
Increased viscosity (thickness).
Increased hematocrit (percent of RBC in blood).
Decreased plasma volume.
Prolonged Adjustments to Altitude Hypoxia - Local Tissue
Increased capillary density of skeletal muscle.
Increased number of mitochondria.
Increased use of free fatty acids, sparing muscle glycogen.
Adaptations to Aerobic Endurance Training - Performance
Muscular Strength Muscular Endurance Aerobic Power Maximal Rate of Force Production Vertical Jump Anaerobic Power Sprint Speed
Muscular Strength: No change
Muscular Endurance: Increased for low power output.
Aerobic Power: Increased.
Maximal Rate of Force Production: No change/Decreases
Vertical Jump: No change.
Anaerobic Power: No change.
Sprint Speed: No change.
Adaptations to Aerobic Endurance Training - Muscle Fibers
Fiber Size Capillary Density Mitochondrial Density Myofibriller Packing Density and Volume Cytoplasmic Density Myosin Heavy Chain Protein
Fiber Size: No change/slight increase.
Capillary Density: Increases.
Mitochondrial Density: Increases.
Myofibriller Packing Density and Volume: No change.
Cytoplasmic Density: No change.
Myosin Heavy Chain Protein: No change/decreases amount.
Adaptations to Aerobic Endurance Training - Enzyme Activity
Creatine Phosphokinase Myokinase Phosphofructokinase Lactate Dehydrogenase Sodium-potassium ATPase
Creatine Phosphokinase: Increases. Myokinase: Increases Phosphofructokinase: Varies. Lactate Dehydrogenase: Varies. Sodium-potassium ATPase: May slightly increase.
Adaptations to Aerobic Endurance Training - Metabolic Energy Stores
Stored ATP
Stored Creatine Phosphate
Stored Glycogen
Stored Triglycerides
Stored ATP: Increased.
Stored Creatine Phosphate: Increased.
Stored Glycogen: Increased.
Stored Triglycerides: Increased.
Adaptations to Aerobic Endurance Training - Connective Tissue
Ligament Strength
Tendon Strength
Collagen content
Bone Density
Ligament Strength: Increased.
Tendon Strength: Increased.
Collagen content: Varies.
Bone Density: No change/increases.
Adaptations to Aerobic Endurance Training - Body Composition
BF%
Fat-free mass
BF%: Decreased.
Fat-free mass: No change.
