metabolic and muscle adaptions to exercise Flashcards
acute exercise effects on metabolism
lasts a few mins to a few days
acute exercise
single bout once
chronic exercise
repeated exercise for longer periods of time
metabolic effect of chronic
last for 7 days to months after stopping
what happens to metabolism during exercise
body modifies to meet the requirements of exercise load
affected by training frequency
training principles
OVERLOAD
intensity duration frequency type specificity reversibility
endurance exercise description
aerobic
enhances the ability for prolonged periods of performance at low or medium intensity
strength training description
anaerobic
enhance the ability to generate power in a short period
how does endurance effect body
increase vo2max
increase ratio of lipids to carbs used during prolonged exercise
sparing carbs used so can prolong exercise
muscle glycogen storage
how does endurance training modify energy sources used
increase muscle mitochondrial content so enhanced ability to synthesise atp
fatty acid uptake increases - increased capillary density and lipoprotein lipase in muscles
rate of glycogen breakdown decreases so reduced production of Pi and AMP
glucose uptake decreases
Increased capillary density and lipoprotein lipase in muscles facilitates what
delivery and hydrolysis of lipoprotein bound triglycerides to be used
what are the benefits of using more lipids as fuel
diminish lactate production so that to meet the lactate threshold
what does an increased vo2 max mean
increased haemoglobin
increased stroke vol = increased Q
effect of endurance training on plasma lipids
reduced plasma triglyceride conc
reduced cholesterol
increased HDL
adaptions of endurance training
increased:
glut4
muscle miyochondrial content
muscle lipoprotein lipase
fatty acid uptake
glycogen content
decreased:
lactate production
muscle glycogen breakdown
what happens if endurance training stops
increased carbs used
decreased muscle mitochondria and lipoprotein lipase
fibre types switch back
decrease in resting muscles glycogen
definition of load
amount of weight u can lift or move during exercise
definition of strength
ability of muscle to execute a force at a set speed
principles of resistance training
muscle group should be trained at least 2x a week
eccentric training causes more hypertrophy than concentric
adaptions from resistance training
muscle hypertrophy
increased strength
muscle remodelling - reorganisation of structure and function
effects of 4 weeks of resistance training
reduced plasma triglyceride conc
reduced plasma cholesterol and LDL
no change in HDL
what contributes to muscle hypertrophy
muscle mass determined by protein turn over rate
which is determined by balance of protein synthesis and breakdown
what happens when resistance training stops?
decrease in cross sectional area
decrease in max strength
fibres switch back
HIIT training
repeated short periods of exercise high intensity with periods of low intensity or inactivity
HIIT concepts
less than 30mins
time duration based on fitness
intensity depends on duration
time efficient
improves endurance capacity
HIIT effect on glycogen
increase resting muscle glycogen content
decrease glycogen breakdown during exercise
HITT effect on metabolism
decrease lactate production
increase PDH activity
increase citrate synthase
increase glut4
adaptions of HIIT
incresed;
vo2max
prop of lipids to carb used
muscle mitochondrial content
decreased
lactate production
glycogen breakdown
