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EXS 102: Exercise Physiology II > Lesson 6: Training for Aerobic Performance > Flashcards

Lesson 6: Training for Aerobic Performance Flashcards

1
Q

What is the equation for cardiac output?

A

Q = HR x SV

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2
Q

Tell me about the cardiac output of an untrained person at rest compared to that of a trained person

A

HR of untrained = higher
SV of untrained = lower
Cardiac output = same

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3
Q

How does the heart rate change for endurance trained athletes at rest?

A

The SA node becomes under greater parasympathetic influence (ACh)
Resting SNS activity decreases

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4
Q

How does the SV change for endurance trained athletes at rest?

A

Increased blood volume; increased myocardial contractility; increased left ventricular compliance

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5
Q

During acute aerobic exercise, the heart rate increases/decreases linearly with exercise intensity.

A

increases

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6
Q

During acute aerobic exercise, the stroke volume increases until around _____ of VO2max.

A

50%

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7
Q

Why is a trained athlete’s HR lower during rest?

A

Parasympathetic nervous system takes over during rest

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8
Q

___ is the only thing that can alter max heart rate

A

Age

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9
Q

What are the implications of an increased SV?

A

Increased diastolic filling; more forceful ejection and ventricular emptying

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10
Q

Does cardiac output increase during acute aerobic exercise?

A

Yep, up to 25-30 L/min at max depending on training.

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11
Q

What is the goal of the vascular system during acute exercise?

A

Increase the delivery of oxygen to the active muscle

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12
Q

Function of the vascular system during acute exercise:

A

Redistribute blood flow to meet demand of active muscle tissue
Overall vasodilation to decrease resistance to flow with increased cardiac output

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13
Q

How does the vascular system redistribute blood flow to meet the demands of the active muscle tissue?

A

1.) Vasoconstriction of arterioles near organs to shunt blood flow
2.) Vasodilation near active skeletal muscle to allow dramatic increased blood flow to working tissue
3.) As a result, a-VO2 difference will increase b/c more O2 is extracted by working muscle

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14
Q

Tell me about Systolic BP and diastolic BP during acute endurance exercise.

A

SBP increases with cardiac output
DBP remains unchanged or slightly decreased

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15
Q

What is a problematic blood pressure during max exercise?

A

250/115 or higher

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16
Q

True or false: The heart and brain are areas that cannot afford to not have blood

A

True

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17
Q

Which parts of the body get considerably less blood during exercise?

A

Liver, kidneys, other

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18
Q

Which parts of the body get more blood during exercise?

A

Muscle!

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19
Q

Why does the skin still get blood during exercise?

A

Sweat

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20
Q

Skeletal muscle pump

A

Active muscle contraction and relaxation aids in “pumping” blood through venous system

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21
Q

With chronic endurance exercise, you will see an increase/reduction in systolic BP, diastolic BP, and mean arterial pressure

A

Reduction

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22
Q

Chronic endurance exercise improves capillary density, which improves _____ ______

A

oxygen extraction

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23
Q

True or false: chronic endurance exercise leads to quicker shifts in blood flow distribution at the onset of exercise

A

True

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24
Q

Overload principle

A

Exercise overload enhances physiologic functions and requires an appropriate manipulation of frequency, intensity, duration, or a combination of these

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25
Q

Individual differences principle

A

All individuals do not respond the same to a given training stimulus (genetics)

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26
Q

The best response to exercise will be an _______ _____ program

A

individually tailored program (sounds suspiciously like homeschool…)

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27
Q

Principle of specificity

A

Exercise the muscles you want to train (duh)

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28
Q

Three training principles

A

Overload Principle
Individual Differences Principle
Principle of Specificity

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29
Q

3 adaptations that occur with anaerobic training

A
  1. Increased levels of anaerobic substrates
  2. Increased quantity and activity of glycolytic enzymes
  3. Increased capacity to generate and tolerate high levels of blood lactate
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30
Q

During fat metabolism, there is a(n) decrease/increase oxidation of fatty acids at rest and at submaximal workloads

A

increase

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31
Q

Increased capacity to use intramuscular triacglycerols during _____ metabolism

A

fat

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32
Q

Fat metabolism occurs within ______ of training

A

2 weeks

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33
Q

Ultimately, fat metabolism allows for __________ ___ _______ _____ with prolonged and/or intense effort

A

conservation of glycogen stores

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34
Q

Carbohydrate metabolism allows for enhanced capacity for ______ during near maximal/maximal exercise

A

glycolysis

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35
Q

Carbohydrate metabolism allows for large quantities of _____

A

pyruvate

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36
Q

Carbohydrate metabolism is consistent with increased __________ and _______

A

mitochondrial capacity; glycogen storage

37
Q

_______ metabolism allows for more prolonged/sustained high intensity aerobic exercise

A

Carbohydrate

38
Q

Tell me about the cardiovascular changes experienced after aerobic exercise?

A

Plasma and RBCs in blood increase
Resting HR and submax HR are reduced
Resting and exercise SV increases

39
Q

What happens to the RBCs after aerobic training?

A

Increase in number
Enhances O2 carrying capacity

40
Q

What happens to your plasma after aerobic training?

A

12-20% increase after 3-6 training sessions
Enhances EDV, SV, VO2max, and temperature regulation

41
Q

What happens to your heart rate after aerobic training that leads to a reduction in resting and submax HR?

A

Increased parasympathetic nerve tone
Decreased sympathetic influence on SA node

42
Q

Four factors of an increased SV?

A

1.) Increased internal L ventricular volume and mass
2.) Reduced cardiac and arterial stiffness
3.) Increased diastolic filling time
4.) Possibly, improved cardiac contractility

43
Q

Eccentric hypertrophy

A

increased size of the left ventricle

44
Q

Concentric hypertrophy

A

Thickening of left ventricle walls

45
Q

Tell me about the athlete’s heart

A

Eccentric hypertrophy
Concentric hypertrophy

46
Q

Both eccentric and concentric hypertrophy will occur with _____ training

A

aerobic

47
Q

Only _______ hypertrophy will occur with strength training

A

concentric

48
Q

Improvements of cardiovascular system from aerobic training:

A

1.) Blood flow and distribution –> more efficient
2.) a-vO2 Difference increases

49
Q

True or false: Regular endurance activity stimulates large increases in the functional capacity of the pulmonary system and will not increase maximal lung volumes

A

FALSE

50
Q

Endurance training lowers/raises blood lactate levels and extend physical effort before lactate threshold

A

lowers

51
Q

What are the three possible mechanisms of the aerobic system to decrease lactate levels?

A
  1. Decreased rate of lactate formation
  2. Increased rate of lactate removal
  3. Combined effect of the above 2
52
Q

What takes the place of lactate?

A

pyruvate

53
Q

Additional adaptations from aerobic training:

A

Body composition changes
Body heat transfer
Performance
Psychologic benefits

54
Q

How does aerobic training change body composition?

A

reduce body mass and fat

55
Q

How does aerobic training change body heat transfer?

A

Improved plasma volume and sweat

56
Q

Individuals with a low/high fitness level at the start of training have considerable room for improvement

A

low

57
Q

Individuals with a low/high fitness level have a relatively small ability for improvement

A

high

58
Q

The FITT Principle

A

Frequency
Intensity
Time
Type

59
Q

Using the FITT principle, what is the recommended frequency for adults?

A

3-5 days a week

60
Q

Using the FITT principle, what is the recommended intensity for adults?

A

70% of max heart rate

61
Q

Using the FITT principle, what is the recommended time for adults?

A

20-60min for vigorous
30-60min for moderate

62
Q

True or false: After initially increasing duration, you may not see an incremental increase in aerobic fitness from increasing duration

A

True

63
Q

Using the FITT principle, what is the recommended type for adults?

A

Be SPECIFIC (if necessary)

64
Q

Magnitude of gains will be ______ to the training mode

A

specific

65
Q

What is the most important principle of FITT?

A

Intensity

66
Q

If you don’t do enough _____, you will not see results.

A

intensity (think overload principle)

67
Q

Improvements in aerobic fitness occur within ______

A

8-12 weeks

68
Q

Absolute improvement can continue with a reduction in ___ improvement

A

percentage %

69
Q

______ factors play a part in an individuals ability to respond to an exercise program

A

Genetic

70
Q

Responder vs Non-responder

A

All will respond, but will have differing overall “limits”

71
Q

Studies display that a reduction in frequency or duration of exercise can still maintain gains in _____ ____

A

VO2 max

72
Q

Gains in aerobic fitness can be maintained with a reduction in frequency/duration, but not ______.

A

intensity

73
Q

Two important factors exist in formulating regimens of aerobic training:

A

1) Cardiovascular demands must reach an intensity to sufficiently increase (overload) stroke volume and cardiac output

2) Cardiovascular overload must activate sport-specific muscle groups to enhance local circulation and the muscle’s metabolic machinery

74
Q

Continuous training

A

Steady-paced, prolonged activity at either moderate or high aerobic intensity at or between 60-80%VO2 max

75
Q

Continuous training intensity

A

moderate or high aerobic intensity

76
Q

Continuous training VO2 max %

A

60-80%

77
Q

Interval Training

A

Spacing of intense exercise and rest/moderate intensity intervals

78
Q

Interval training allows for greater amounts of _____ ______ throughout the session than if it were continuous

A

intense activity

79
Q

Interval training is generally completed in _______ ratios of intense: rest/moderate duration

A

1:3 or 1:1

80
Q

This method has been shown to improve both anaerobic and aerobic energy systems to some extent

A

Interval training

81
Q

This method has been shown to improve Type I fibers and aerobic metabolism

A

Continuous training

82
Q

What is HIIT?

A

Specific form of interval training striving for 1:1 ratio (high: low intensity)

83
Q

Unplanned, excessive overload with inadequate rest leading to poor performance in training and competition

A

Overreaching

84
Q

Overtraining Syndrome

A

untreated overreaching that produces long-term decreased performance and impaired ability to train

85
Q

Overreaching is basically exercise ________

A

procrastination

86
Q

How many athletes experience overtraining?

A

10-20%

87
Q

The longer the overtraining is occurring, the shorter/longer the time for recovery is needed

A

longer

88
Q

Effects of overtraining

A

Increased infections
Persistent muscle soreness
Loss of interest in sustaining high level training
Insomnia

89
Q
A

EXS 102: Exercise Physiology II (12 decks)

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