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Exercise Physiology > Physiology Of Training > Flashcards

Physiology Of Training Flashcards

1
Q

Overload

A

Increased capacity of a system in response to training above the level to which is accustomed (intensity, duration and frequency)

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2
Q

Reversibility

A

When training is stopped, the training effect is lost quickly

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3
Q

Training effect is specific to (3)

A
  1. Muscle fiber recruited during exercise
  2. Type of contraction (eccentric, concentric, iso)
  3. Energy system involved (aerobic v.s. Anaerobic)
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4
Q

Who is training improvement always greater for

A

Individuals with lower initial fitness

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5
Q

Which genotype shows higher untrained vo2 max and which shows lower

A

Genotype E shows higher and genotype A shows lower untrained VO2 Mac and exhibit limited exercise training response

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6
Q

Why is anaerobic capacity more genetically determined than aerobic capacity

A

Training can only improve anaerobic performance to a certain degree. Depends on fast IIx fibers that are determined early in development

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7
Q

What changes happen to the muscle from repeated excitation and contraction of muscle fibers in endurance training

A

Changes to their structure and function

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8
Q

What 4 changes to muscle fibers occur during endurance training to structure and function

A
  1. Muscle fiber type
  2. Capillary density
  3. Mitochondrial function
  4. Myoglobin content
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9
Q

How does endurance training change muscle fiber type

A

Reduction in amount of fast fibers and increase in slow fibers

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10
Q

How does capillary density change in endurance training

A

Increased number of capillaries surrounding muscle fibers allowing for enhanced diffusion of oxygen and removal of wastes

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11
Q

How does endurance training change muscle myoglobin content?

A

Increases content by 75-80% increasing capacity for oxidative metabolism in the muscle after training

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12
Q

How does muscle mitochondria change from endurance changing

A

It adapts quickly to training and can double within 5 weeks of training

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13
Q

What type of mitochondria do we have in our muscles

A

Subsarcolemmal and intermyofibrillar mitochondria

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14
Q

Why is improving mitochondrial capacity important

A

It improves oxidative capacity and ability to utilize fat as fuel; improves turnover and breakdown of damaged mitochondrial to replace with healthier mitochondria.

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15
Q

Significance of increased mitochondrial volume

A

-greater capacity for oxidative phosphorylation
-increased volume will decrease ADP leading to less lactate and H+ formation and less PC depletion

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16
Q

What is the result in faster rise in oxygen uptake (from training)?

A

Less lactate formation and less PC depletion

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17
Q

What is the important exercise-induced secondary signaling molecule?

A

PGC-1alpha

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18
Q

How does low muscle glycogen benefit endurance training induced adaptations?

A

Promotes increased protein synthesis and mitochondrial formation due to higher activation of PGC-1alpha

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19
Q

What are the two approaches to achieving low muscle glycogen?

A
  1. Restrict dietary carbohydrates
  2. Train twice per day every other day
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20
Q

What is the effect of increasing capillary density?

A

Slower blood flow in the muscle and increased FFA transporters

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21
Q

Why are increased FFA transporters important

A

Increase the uptake of FFA and FFA utilization to spare plasma glucose

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22
Q

Why is increasing the quantity of mitochondria important

A

Increases beta oxidation enzymes to increase FFA utilization and spare plasma glucose

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23
Q

What is the benefits of increasing FFA oxidation from increasing mitochondria

A

Decreases pyruvate formation to decrease Lactate and H+ formation

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24
Q

Benefits of delaying lactate accumulation in the blood

A

One can exercise at a higher percentage of their VO2 max before the lactate will accumulate

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25
Q

What exercise intensity will show the greatest improvement in VO2 max

A

80-100% VO2 max and Intensity over duration

26
Q

Based on Ficks equation what adaptation must change in order to increase VO2 max

A

Adaptations in SV max and a-vO2 difference. HR max cannot increase

27
Q

How does endurance training change total blood volume?

A

Increases plasma volume
Increase volume of red blood cells
Decrease hematocrit

28
Q

What 2 factors increase a-vO2 difference

A
  1. Increase in muscle blood flow
  2. Improve ability of the muscle to extract oxygen from the blood
29
Q

How do you increase muscle blood flow

A

Decrease SNS vasoconstriction

30
Q

How do you improve ability of the muscle to extract oxygen from the blood

A

By increasing capillary density and # of mitochondrial

31
Q

Which training adaptation is a potential mechanism that would explain and increase in VO2 max

A

Increasing stroke volume through increasing end diastolic volume

32
Q

Why does respiratory system function not limit performance?

A

Ventilation can be increased to a much greater extent than cardiovascular function

33
Q

What adaptations can you make to the respiratory system during endurance training to maximize efficiency

A

Blood volume expansion; modulation to the skeletal muscles; neural adaptations

34
Q

What happens to pulmonary ventilation at rest

A

no effect on lung structure or function

35
Q

How does ventilation act during submaximal exercise following training

A

Ventilation is lower

36
Q

What is training effect on maximal pulmonary ventilation

A

It substantially increases

37
Q

What causes VO2 max to dip in first 12 days of not training

A

Decrease in SV max

38
Q

What decreases VO2 max after 12 days of not training

A

Decrease in mitochondria with no change in capillary density

39
Q

Why does stroke volume go down first?

A

It is typically the easiest to regulate

40
Q

How many weeks does it change of retraining to regain mitochondrial adaptations?

A

3-4 weeks and a months to regain

41
Q

What are the responses of cardiovascular, pulmonary and sympathetic nervous systems dependent on?

A

The trained state of the muscle involved in the activity. More so than specific adaptation in those systems

42
Q

Can you transfer training to another muscle that is untrained in endurance training

A

No but it will take less time for that muscle to build because of adaptations to the blood; you can transfer a portion of the training in strength training

43
Q

Why is the transfer effect present in weight training

A

Neuromodulation. Strengthening the neuro signal in the muscle; recruit more motor units

44
Q

What are the two phases responsible for muscular adaptations to resistance training?

A

Neural modulation followed by hypertrophy

45
Q

Hyperplasia

A

Increase in muscle fiber muscle (unclear if it happens in humans)

46
Q

Hypertrophy

A

Increase in the cross-sectional area of muscle due to increase in muscle proteins (actin and myosin)

47
Q

What is hyperplasia caused from

A

Natural mutation in myostatin gene

48
Q

What is the predominant muscle fiber in resistance training?

A

Fast to slow shift in fiber type from type IIx to type IIa (5-11% change)

49
Q

Why would muscle fiber types shift from type IIx to IIa during strength training

A

Oxidative capacity; supplying more ATP to muscles; multiple efforts

50
Q

What is the signaling effect leading to resistance training induced hypertrophy?

A

mTOR protein activation which are very involved in protein synthesis

51
Q

How does resistance training-induced hypertrophy effect myonuclei?

A

It results in parallel increases in muscle fiber cross-sectional area and increased number of myonuclei

52
Q

What is the genetic influence on magnitude of resistance training-induced hypertrophy?

A

Responsible for 80% of the differences in muscle mass. Hormones are also a large factor

53
Q

How does atrophy happen?

A

Inactivity causes atrophy due to decreased protein synthesis and increased protein breakdown

54
Q

Training cessation effects

A

Muscle atrophy and loss of strength; strength training takes longer than endurance;

55
Q

How long do re-training effects take?

A

6 weeks

56
Q

What 3 factors impact concurrent changes in strength and endurance changing

A
  1. Neural factors
  2. Overtraining
  3. Depressed protein synthesis
57
Q

How do neural factors limit strength gains in congruent training?

A

Impaired motor unit recruitment

58
Q

How does depressed protein synthesis limit strength gains in congruent training?

A

Endurance training cell signaling can interfere with protein synthesis

59
Q

Why does Endurance training cell signaling interfere with protein synthesis

A

Inhibition of mTOR by activation of AMPK

60
Q

What is the 10 % rule

A

Increase intensity or duration < 10 % per week

Exercise Physiology (12 decks)

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