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Question 1

Define the principle of overload in training

Answer 1

Exercising a tissue at a higher level than it is accustomed to in order to promote adaptations and improved function.

Question 2

How can overload be achieved in a training program?

Answer 2

By progressively increasing intensity, duration, or frequency of exercise.

Question 3

What is overtraining, and what are some common symptoms?

Answer 3

Overtraining is excessive training without adequate rest, leading to decreased performance. Symptoms include fatigue, muscle soreness, slower times, decreased immunity, and changes in weight.

Question 4

Explain the principle of specificity in training and its purpose,

Answer 4

Training should match the muscle groups, energy systems, and types of activity involved in the sport to ensure targeted adaptations.

Question 5

What does the principle of reversibility state about training adaptations?

Answer 5

Training adaptations are quickly lost when regular exercise stops.

Question 6

What is meant by individual differences in exercise training?

Answer 6

People respond differently to exercise based on factors like genetics, age, body type, and initial fitness level.

Question 7

Define VO2 max and describe its importance in exercise training,

Answer 7

VO2 max is the maximum amount of oxygen the body can use during exercise. It indicates aerobic capacity and endurance performance potential.

Question 8

What factors influence VO2 max?

Answer 8

Genetics and training are the main factors influencing VO2 max.

Question 9

Why does exercise improve VO2 max?

Answer 9

Improvements occur due to increased stroke volume and a-vO2 difference, enhancing oxygen delivery and utilization.

Question 10

What stroke volume adaptations occur due to endurance training?,

Answer 10

Increased preload (plasma volume, ventricular volume), reduced afterload, and higher contractility, which boost cardiac output.

Question 11

What changes occur in the a-vO2 difference with endurance training?

Answer 11

Increased capillary density and mitochondrial volume, allowing more efficient oxygen extraction and utilization by muscles.o

Question 12

How does endurance training affect muscle fiber types?

Answer 12

It causes a shift from fast-twitch to slow-twitch fibers, improving efficiency and endurance performance.

Question 13

What capillary changes occur with endurance training?

Answer 13

An increased number of capillaries in muscles, enhancing oxygen diffusion and waste removal.

Question 14

What mitochondrial changes occur with endurance training?

Answer 14

Increased mitochondrial volume and turnover, enhancing ATP production and bioenergetic efficiency.

Question 15

What bioenergetic changes improve performance after endurance training?

Answer 15

Reduced oxygen deficit, lower lactate production, and more efficient ATP production.

Question 16

How do exercise intensity and duration affect mitochondrial adaptations?

Answer 16

Higher intensity and longer duration increase mitochondrial volume and oxidative capacity.

Question 17

What fuel utilization changes occur as a result of exercise training?

Answer 17

Greater fat utilization, glycogen sparing, and reduced reliance on plasma glucose.

Question 18

How does exercise training affect antioxidant capacity?

Answer 18

It increases the body’s production of endogenous antioxidants, protecting against muscle fatigue and damage.

Question 19

How does the body adapt to regulate acid-base balance after training?

Answer 19

Increased mitochondrial efficiency reduces carbohydrate utilization and lactate formation, improving pH balance.

Question 20

What are the primary signaling events that lead to adaptations from endurance training?

Answer 20

Increases in calcium, AMP/ATP ratio, and free radicals trigger signaling pathways for adaptation.

Question 21

How does mechanical stimuli affect skeletal muscle adaptation?

Answer 21

It activates mechanoreceptors, leading to protein synthesis and muscle growth.

Question 22

How does exercise alter calcium signaling in muscles?

Answer 22

Exercise increases free calcium levels, activating enzymes and signaling molecules for adaptation.

Question 23

Summarize the signaling events that occur during endurance training,

Answer 23

Primary signals like calcium and AMP/ATP ratio activate secondary messengers like PGC-1α, leading to mitochondrial biogenesis, fiber type shifts, and increased capillarity.

Question 24

What happens to VO2 max and physiological adaptations during detraining?

Answer 24

VO2 max decreases rapidly, stroke volume declines, and mitochondrial volume reduces, leading to lower aerobic capacity.

Question 25

What adaptations occur as a result of retraining?

Answer 25

Mitochondrial function and endurance capacity recover quickly, with faster improvements compared to initial training.

Question 26

What adaptations occur from anaerobic endurance training?

Answer 26

Increased anaerobic power, muscle buffering capacity, and hypertrophy of type II fibers, along with higher levels of anaerobic enzymes.