Important Stuff - ADAPTATIONS TO AEROBIC TRAINING PROGRAMS

Question 1

Improvement in Performance from Aerobic Exercise - Respiratory System

Answer 1

Decreased sub-maximal respiration rate.

Question 2

Improvement in Performance from Aerobic Exercise - Cardiovascular System

Answer 2

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.

Question 3

Improvement in Performance from Aerobic Exercise - Musculoskeletal System

Answer 3

Increased arterial-venous O2 difference associated with increased capillarization in muscle, increased oxidative enzyme concentrations, and increased mitochondrial size and density.

Question 4

Improvement in Performance from Aerobic Exercise - Aerobic Power (maximal oxygen uptake)

Answer 4

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.

Question 5

Improvement in Performance from Aerobic Exercise - Lactate Threshold

Answer 5

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.

Question 6

Improvement in Performance from Aerobic Exercise - Effective Utilization of Substrate

Answer 6

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.

Question 7

Improvement in Performance from Aerobic Exercise - Respiratory System - Muscle Fiber Adaptations

Answer 7

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

Question 8

Improvement in Performance from Aerobic Exercise - Exercise Efficiency

Answer 8

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.

Question 9

Calculating Maximal HR

Answer 9

220 - age = ____ beats/min.; range of +/- 10-12

Question 10

Immediate Adjustments to Altitude Hypoxia - Pulmonary System

Answer 10

Hyperventilation.

Question 11

Immediate Adjustments to Altitude Hypoxia - Acid-base System

Answer 11

Body fluids become more alkaline due to reduction in CO2 during hyperventilation.

Question 12

Immediate Adjustments to Altitude Hypoxia - Cardiovascular System

Answer 12

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.

Question 13

Immediate Adjustments to Altitude Hypoxia - Hematologic (blood) and Local Tissue

Answer 13

No adjustments.

Question 14

Prolonged Adjustments to Altitude Hypoxia - Pulmonary System

Answer 14

Increased ventilation rate stabilizers.

Question 15

Prolonged Adjustments to Altitude Hypoxia - Acid-base System

Answer 15

Elimination of HCO3- by kidneys, followed by reduction in alkaline reserve.

Question 16

Prolonged Adjustments to Altitude Hypoxia - Cardiovascular System

Answer 16

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).

Question 17

Prolonged Adjustments to Altitude Hypoxia - Hematologic (blood)

Answer 17

Increased RBC production.
Increased viscosity (thickness).
Increased hematocrit (percent of RBC in blood).
Decreased plasma volume.

Question 18

Prolonged Adjustments to Altitude Hypoxia - Local Tissue

Answer 18

Increased capillary density of skeletal muscle.
Increased number of mitochondria.
Increased use of free fatty acids, sparing muscle glycogen.

Question 19

Adaptations to Aerobic Endurance Training - Performance

Muscular Strength
Muscular Endurance
Aerobic Power
Maximal Rate of Force Production
Vertical Jump
Anaerobic Power
Sprint Speed

Answer 19

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.

Question 20

Adaptations to Aerobic Endurance Training - Muscle Fibers

Fiber Size
Capillary Density
Mitochondrial Density
Myofibriller Packing Density and Volume
Cytoplasmic Density
Myosin Heavy Chain Protein

Answer 20

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.

Question 21

Adaptations to Aerobic Endurance Training - Enzyme Activity

Creatine Phosphokinase
Myokinase
Phosphofructokinase
Lactate Dehydrogenase
Sodium-potassium ATPase

Answer 21

Creatine Phosphokinase: Increases.
Myokinase: Increases
Phosphofructokinase: Varies.
Lactate Dehydrogenase: Varies.
Sodium-potassium ATPase: May slightly increase.

Question 22

Adaptations to Aerobic Endurance Training - Metabolic Energy Stores

Stored ATP
Stored Creatine Phosphate
Stored Glycogen
Stored Triglycerides

Answer 22

Stored ATP: Increased.
Stored Creatine Phosphate: Increased.
Stored Glycogen: Increased.
Stored Triglycerides: Increased.

Question 23

Adaptations to Aerobic Endurance Training - Connective Tissue

Ligament Strength
Tendon Strength
Collagen content
Bone Density

Answer 23

Ligament Strength: Increased.
Tendon Strength: Increased.
Collagen content: Varies.
Bone Density: No change/increases.

Question 24

Adaptations to Aerobic Endurance Training - Body Composition

BF%
Fat-free mass

Answer 24

BF%: Decreased.

Fat-free mass: No change.