Lesson 17: Cardiorespiratory Training Flashcards
How do Type 1 Muscle Fibers adapt to low-intensity exercise?
- they create an increase in size and number of mitochondria to increase ATP production
- they increase capillaries around recruited muscle fibers to enhance delivery of oxygenated blood to fibers
How do Type 2 Muscle Fibers adapt to high-intensity exercise?
by increasing the number of anaerobic enzymes for anaerobic ATP production
What happens to the heart during exercise due to the expansion of blood volume with endurance training?
The heart muscle will hypertrophy, enlarging its chambers and becoming a bigger and stronger muscle to deliver a higher cardiac output.
What is stroke volume?
The amount of blood pumped per beat.
According to studies, does stroke volume or max heart rate increase during exercise?
stroke volume
Why does stroke volume increase during exercise?
Due to chamber enlargement and greater amounts of chamber filling (end-diastolic volume) and greater chamber emptying (ejection fraction) with each beat.
What is end-diastolic volume?
The volume of blood that is present in the left and right ventricle during filling phase or at end-load phase
What is ejection fraction?
The volume of blood pumped out of the left ventricle with each beat.
What is vasodilation?
The widening of blood vessels.
Where does the cardiovascular system interface with the respiratory system?
The alveoli
What muscles are involved in respiration? (6)
Diaphragm, group of muscles that pull the ribcage upwards (sternocleidomastoid, scalene, serratus anterior) and downwards (rectus abdominis, quadratus lumborum)
What is tidal volume?
Normal volume of air that the lungs inspire and expire with no extra effort needed.
How long does it take for VO2 Max to peak and/or plateau?
About 6 months
What are changes in the ventilatory threshold attributed to?
- capillary growth
- increased mitochondrial density in active muscles
What supports changes in Ventilatory Threshold and VO2 Max?
Changes in the muscle’s capacity to store additional glycogen and ability to use fatty acids for fuel.
What does the term steady state refer to?
The state in the body’s energy and physiological demands of exercise are met by the delivery of the physiological systems in the body.
What body processes reach a stable state within the steady state? (6)
oxygen uptake heart rate cardiac output ventilation blood lactate concentration body temp
Exercise duration is primarily limited by either the willingness to continue or 3 physiological demands, what are they?
- availability of oxygen
- muscle glycogen
- blood glucose
How long does it take to reach steady state?
from 45 seconds to 3/4 mins
Why do some people oppose to stretching as part of a warm-up?
Because stretching improves muscle elasticity which lowers the force-generating capacity of the contractile proteins of the muscle.
What type of stretching should a gymnast do opposed to the type a runner should do in warm-up?
A gymnast should perform static stretching as this will benefit their flexibility. A runner should do dynamic stretching.
What is the cardiovascular drift?
A gradual increase in heart rate response during a steady-state bout of exercise.
What causes the cardiovascular drift?
- Small reductions in blood volume (due to fluid loss) which increases HR to maintain cardiac output and therefore offsets stroke volume
- An increase in the core temperature that directs blood to the skin to decrease heat - which decreased blood available for exercising muscles
What is a lactate sink?
A structure that is proficient at using lactate for energy.