kine Flashcards
Define the principle of overload in training
Exercising a tissue at a higher level than it is accustomed to in order to promote adaptations and improved function.
How can overload be achieved in a training program?
By progressively increasing intensity, duration, or frequency of exercise.
What is overtraining, and what are some common symptoms?
Overtraining is excessive training without adequate rest, leading to decreased performance. Symptoms include fatigue, muscle soreness, slower times, decreased immunity, and changes in weight.
Explain the principle of specificity in training and its purpose,
Training should match the muscle groups, energy systems, and types of activity involved in the sport to ensure targeted adaptations.
What does the principle of reversibility state about training adaptations?
Training adaptations are quickly lost when regular exercise stops.
What is meant by individual differences in exercise training?
People respond differently to exercise based on factors like genetics, age, body type, and initial fitness level.
Define VO2 max and describe its importance in exercise training,
VO2 max is the maximum amount of oxygen the body can use during exercise. It indicates aerobic capacity and endurance performance potential.
What factors influence VO2 max?
Genetics and training are the main factors influencing VO2 max.
Why does exercise improve VO2 max?
Improvements occur due to increased stroke volume and a-vO2 difference, enhancing oxygen delivery and utilization.
What stroke volume adaptations occur due to endurance training?,
Increased preload (plasma volume, ventricular volume), reduced afterload, and higher contractility, which boost cardiac output.
What changes occur in the a-vO2 difference with endurance training?
Increased capillary density and mitochondrial volume, allowing more efficient oxygen extraction and utilization by muscles.o
How does endurance training affect muscle fiber types?
It causes a shift from fast-twitch to slow-twitch fibers, improving efficiency and endurance performance.
What capillary changes occur with endurance training?
An increased number of capillaries in muscles, enhancing oxygen diffusion and waste removal.
What mitochondrial changes occur with endurance training?
Increased mitochondrial volume and turnover, enhancing ATP production and bioenergetic efficiency.
What bioenergetic changes improve performance after endurance training?
Reduced oxygen deficit, lower lactate production, and more efficient ATP production.
How do exercise intensity and duration affect mitochondrial adaptations?
Higher intensity and longer duration increase mitochondrial volume and oxidative capacity.
What fuel utilization changes occur as a result of exercise training?
Greater fat utilization, glycogen sparing, and reduced reliance on plasma glucose.
How does exercise training affect antioxidant capacity?
It increases the body’s production of endogenous antioxidants, protecting against muscle fatigue and damage.
How does the body adapt to regulate acid-base balance after training?
Increased mitochondrial efficiency reduces carbohydrate utilization and lactate formation, improving pH balance.
What are the primary signaling events that lead to adaptations from endurance training?
Increases in calcium, AMP/ATP ratio, and free radicals trigger signaling pathways for adaptation.
How does mechanical stimuli affect skeletal muscle adaptation?
It activates mechanoreceptors, leading to protein synthesis and muscle growth.
How does exercise alter calcium signaling in muscles?
Exercise increases free calcium levels, activating enzymes and signaling molecules for adaptation.
Summarize the signaling events that occur during endurance training,
Primary signals like calcium and AMP/ATP ratio activate secondary messengers like PGC-1α, leading to mitochondrial biogenesis, fiber type shifts, and increased capillarity.
What happens to VO2 max and physiological adaptations during detraining?
VO2 max decreases rapidly, stroke volume declines, and mitochondrial volume reduces, leading to lower aerobic capacity.
