Lecture 30

Question 1

why is aerobic fitness important

Answer 1

• health and wellness
• performance
• survival
• extreme environments
• help prevent and also treat several conditions

Question 2

we need to keep resynthesising ATP to support 3 types of work, what are they

Answer 2

cell transport processes, mechanical work, and chemical work

Question 3

what are the 4 main ways to increase ‘aerobic fitness’

Answer 3

1. increase VO2 max (aerobic power)
2. increase ‘anaerobic’ threshold (max sustainable power)
3. increased economy
4. increased endurance capacity (max duration at a given power)

Question 4

why measure max aerobic power …. major determinant

Answer 4

it is a major determinant (and therefore also predictor) of endurance performance

Question 5

why measure max aerobic power

Answer 5

sets the upper limit for producing ATP aerobically

tests the response capacities of almost all systems

suitability for surgery

exercise prescription and monitoring training outcomes

Question 6

what is direct measurement of aerobic power (what to measure and when the participant will stop)

Answer 6

measure VO2 and rate of CO2 production

the participant will stop when :
- fatigue

• plateau VO2 despite increasing intensity
• HR within 10 bpm of age predicted max
• RER > 1.1
• RPE > 18 or 20

Question 7

how long will VO2 max be and why

Answer 7

around 8-12 minutes in duration because duration must allow full activation of aerobic metabolism in muscle not too long

Question 8

what are ways to measure non/sustainable thresholds

Answer 8

• max sustainable pace (e.g pace you can hold for 30 mins)
• ventilatory thresholds
• lactate curves

Question 9

people that are fitter have what O2 and energy at matched speed or power

Answer 9

decreased O2 and energy needed

Question 10

change in VO2 is equal to =

Answer 10

change in VO2 = cardiac output x oxygen extraction

Question 11

in the equation of change in VO2 what are the central components

Answer 11

O2 delivery : heart rate and stroke volume

Question 12

in the equation of change in VO2 what are the peripheral components

Answer 12

O2 extraction

Question 13

higher VO2 maxes have higher what

Answer 13

cardiac output

Question 14

what aspect of your heart rate can you change and what cant you

Answer 14

can decrease the minimum but can not change the maximum

Question 15

what are 5 factors that influence O2 delivery

Answer 15

1. alveolar ventilation (tidal volume and breathing frequency)
2. cardiac output
3. oxygen carrying capacity
4. capacity of arteries and arterioles
5. capillarisation

Question 16

is ventilation trainable

Answer 16

yes and no

Question 17

what is a reason as to why ventilation could be trainable and how

Answer 17

decreased ventilation at a given VO2

• deeper breaths in trained (therefore decreased ventilatory threshold than untrained)

Question 18

what is a reason related to respiratory muscles as to why ventilation could be trained and how

Answer 18

increased respiratory muscle resistance to fatigue

Question 19

what is a reason as to why ventilation is not trainable

Answer 19

little effect on ventilation at max effort

pulmonary ventilation isnt normally a limiting factor

Question 20

pulmonary ventilation isnt normally a limiting factor except when :

Answer 20

• obstructive pulmonary disorders
• some elite endurance athletes
• extended strenuous exercise

Question 21

stroke volume increases due to training because of what several local factors

Answer 21

• increased left ventricle capacity
• increased left ventricle mass
• increased compliance
• increased capillarisation
• increased anti-oxidant capacity

Question 22

what does increased left ventricle capacity mean related to stroke volume

Answer 22

gives increased diastolic volume

Question 23

increased compliance of the heart means what

Answer 23

• faster relaxation (filling)
• less passive resistance to shortening

Question 24

why would rowers have higher increased ventricular wall thickness, volume and mass

Answer 24

rowing involves endurance and strength, leading to thicker walls and volumes

Question 25

is it clear what you should overload for optimal cardiac adaptations

Answer 25

no it is not clear

Question 26

increased pre load with aerobic training is due to

Answer 26

• increased blood volume
• increased time for filling (decreased heart rate)

Question 27

increased pre load of the heart means more what (due to what law)

Answer 27

means more stretch so stronger contraction (frank starlings law)

Question 28

aerobic training allows for increased time for filling when, due to what which allows for ….

Answer 28

at rest and during submaximal exercise due to decreased SNS and increased PNS

this allows for greater contractibility

Question 29

what does increased blood volume mean in terms of stroke volume with aerobic training

Answer 29

increased blood volume means you can get more blood back to the heart (increased venous return) and therefore can increase stroke volume

Question 30

what is meant by decreased afterload with aerobic training

Answer 30

decreased arterial pressure

Question 31

what does decreased afterload with aerobic training allow for

Answer 31

higher ejection fraction since less work needed to eject blood

Question 32

what is decreased afterload from aerobic training due to

Answer 32

• no change or reduced total peripheral resistance
• increased arterial capacities
• increased arteriole reactivity
• increased capillarisation

Question 33

aerobic training leads to what change in heart rate and what is the likely cause of this

Answer 33

lower heart rate at rest, and all submaximal intensities

likely due to increase PNS and decreased SNS

Question 34

lower heart rate rest is more vulnerable than what

Answer 34

than higher max

Question 35

what is lower heart rate rest more beneficial than heart rate max

Answer 35

more filling time (increased stroke volume)

lower O2 and energy demand