Lesson 6: Training for Aerobic Performance Flashcards
What is the equation for cardiac output?
Q = HR x SV
Tell me about the cardiac output of an untrained person at rest compared to that of a trained person
HR of untrained = higher
SV of untrained = lower
Cardiac output = same
How does the heart rate change for endurance trained athletes at rest?
The SA node becomes under greater parasympathetic influence (ACh)
Resting SNS activity decreases
How does the SV change for endurance trained athletes at rest?
Increased blood volume; increased myocardial contractility; increased left ventricular compliance
During acute aerobic exercise, the heart rate increases/decreases linearly with exercise intensity.
increases
During acute aerobic exercise, the stroke volume increases until around _____ of VO2max.
50%
Why is a trained athlete’s HR lower during rest?
Parasympathetic nervous system takes over during rest
___ is the only thing that can alter max heart rate
Age
What are the implications of an increased SV?
Increased diastolic filling; more forceful ejection and ventricular emptying
Does cardiac output increase during acute aerobic exercise?
Yep, up to 25-30 L/min at max depending on training.
What is the goal of the vascular system during acute exercise?
Increase the delivery of oxygen to the active muscle
Function of the vascular system during acute exercise:
Redistribute blood flow to meet demand of active muscle tissue
Overall vasodilation to decrease resistance to flow with increased cardiac output
How does the vascular system redistribute blood flow to meet the demands of the active muscle tissue?
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
Tell me about Systolic BP and diastolic BP during acute endurance exercise.
SBP increases with cardiac output
DBP remains unchanged or slightly decreased
What is a problematic blood pressure during max exercise?
250/115 or higher
True or false: The heart and brain are areas that cannot afford to not have blood
True
Which parts of the body get considerably less blood during exercise?
Liver, kidneys, other
Which parts of the body get more blood during exercise?
Muscle!
Why does the skin still get blood during exercise?
Sweat
Skeletal muscle pump
Active muscle contraction and relaxation aids in “pumping” blood through venous system
With chronic endurance exercise, you will see an increase/reduction in systolic BP, diastolic BP, and mean arterial pressure
Reduction
Chronic endurance exercise improves capillary density, which improves _____ ______
oxygen extraction
True or false: chronic endurance exercise leads to quicker shifts in blood flow distribution at the onset of exercise
True
Overload principle
Exercise overload enhances physiologic functions and requires an appropriate manipulation of frequency, intensity, duration, or a combination of these
Individual differences principle
All individuals do not respond the same to a given training stimulus (genetics)
The best response to exercise will be an _______ _____ program
individually tailored program (sounds suspiciously like homeschool…)
Principle of specificity
Exercise the muscles you want to train (duh)
Three training principles
Overload Principle
Individual Differences Principle
Principle of Specificity
3 adaptations that occur with anaerobic training
- Increased levels of anaerobic substrates
- Increased quantity and activity of glycolytic enzymes
- Increased capacity to generate and tolerate high levels of blood lactate
During fat metabolism, there is a(n) decrease/increase oxidation of fatty acids at rest and at submaximal workloads
increase
Increased capacity to use intramuscular triacglycerols during _____ metabolism
fat
Fat metabolism occurs within ______ of training
2 weeks
Ultimately, fat metabolism allows for __________ ___ _______ _____ with prolonged and/or intense effort
conservation of glycogen stores
Carbohydrate metabolism allows for enhanced capacity for ______ during near maximal/maximal exercise
glycolysis
Carbohydrate metabolism allows for large quantities of _____
pyruvate
Carbohydrate metabolism is consistent with increased __________ and _______
mitochondrial capacity; glycogen storage
_______ metabolism allows for more prolonged/sustained high intensity aerobic exercise
Carbohydrate
Tell me about the cardiovascular changes experienced after aerobic exercise?
Plasma and RBCs in blood increase
Resting HR and submax HR are reduced
Resting and exercise SV increases
What happens to the RBCs after aerobic training?
Increase in number
Enhances O2 carrying capacity
What happens to your plasma after aerobic training?
12-20% increase after 3-6 training sessions
Enhances EDV, SV, VO2max, and temperature regulation
What happens to your heart rate after aerobic training that leads to a reduction in resting and submax HR?
Increased parasympathetic nerve tone
Decreased sympathetic influence on SA node
Four factors of an increased SV?
1.) Increased internal L ventricular volume and mass
2.) Reduced cardiac and arterial stiffness
3.) Increased diastolic filling time
4.) Possibly, improved cardiac contractility
Eccentric hypertrophy
increased size of the left ventricle
Concentric hypertrophy
Thickening of left ventricle walls
Tell me about the athlete’s heart
Eccentric hypertrophy
Concentric hypertrophy
Both eccentric and concentric hypertrophy will occur with _____ training
aerobic
Only _______ hypertrophy will occur with strength training
concentric
Improvements of cardiovascular system from aerobic training:
1.) Blood flow and distribution –> more efficient
2.) a-vO2 Difference increases
True or false: Regular endurance activity stimulates large increases in the functional capacity of the pulmonary system and will not increase maximal lung volumes
FALSE
Endurance training lowers/raises blood lactate levels and extend physical effort before lactate threshold
lowers
What are the three possible mechanisms of the aerobic system to decrease lactate levels?
- Decreased rate of lactate formation
- Increased rate of lactate removal
- Combined effect of the above 2
What takes the place of lactate?
pyruvate
Additional adaptations from aerobic training:
Body composition changes
Body heat transfer
Performance
Psychologic benefits
How does aerobic training change body composition?
reduce body mass and fat
How does aerobic training change body heat transfer?
Improved plasma volume and sweat
Individuals with a low/high fitness level at the start of training have considerable room for improvement
low
Individuals with a low/high fitness level have a relatively small ability for improvement
high
The FITT Principle
Frequency
Intensity
Time
Type
Using the FITT principle, what is the recommended frequency for adults?
3-5 days a week
Using the FITT principle, what is the recommended intensity for adults?
70% of max heart rate
Using the FITT principle, what is the recommended time for adults?
20-60min for vigorous
30-60min for moderate
True or false: After initially increasing duration, you may not see an incremental increase in aerobic fitness from increasing duration
True
Using the FITT principle, what is the recommended type for adults?
Be SPECIFIC (if necessary)
Magnitude of gains will be ______ to the training mode
specific
What is the most important principle of FITT?
Intensity
If you don’t do enough _____, you will not see results.
intensity (think overload principle)
Improvements in aerobic fitness occur within ______
8-12 weeks
Absolute improvement can continue with a reduction in ___ improvement
percentage %
______ factors play a part in an individuals ability to respond to an exercise program
Genetic
Responder vs Non-responder
All will respond, but will have differing overall “limits”
Studies display that a reduction in frequency or duration of exercise can still maintain gains in _____ ____
VO2 max
Gains in aerobic fitness can be maintained with a reduction in frequency/duration, but not ______.
intensity
Two important factors exist in formulating regimens of aerobic training:
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
Continuous training
Steady-paced, prolonged activity at either moderate or high aerobic intensity at or between 60-80%VO2 max
Continuous training intensity
moderate or high aerobic intensity
Continuous training VO2 max %
60-80%
Interval Training
Spacing of intense exercise and rest/moderate intensity intervals
Interval training allows for greater amounts of _____ ______ throughout the session than if it were continuous
intense activity
Interval training is generally completed in _______ ratios of intense: rest/moderate duration
1:3 or 1:1
This method has been shown to improve both anaerobic and aerobic energy systems to some extent
Interval training
This method has been shown to improve Type I fibers and aerobic metabolism
Continuous training
What is HIIT?
Specific form of interval training striving for 1:1 ratio (high: low intensity)
Unplanned, excessive overload with inadequate rest leading to poor performance in training and competition
Overreaching
Overtraining Syndrome
untreated overreaching that produces long-term decreased performance and impaired ability to train
Overreaching is basically exercise ________
procrastination
How many athletes experience overtraining?
10-20%
The longer the overtraining is occurring, the shorter/longer the time for recovery is needed
longer
Effects of overtraining
Increased infections
Persistent muscle soreness
Loss of interest in sustaining high level training
Insomnia
