Physiology Of Training

Question 1

Overload

Answer 1

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

Question 2

Reversibility

Answer 2

When training is stopped, the training effect is lost quickly

Question 3

Training effect is specific to (3)

Answer 3

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

Question 4

Who is training improvement always greater for

Answer 4

Individuals with lower initial fitness

Question 5

Which genotype shows higher untrained vo2 max and which shows lower

Answer 5

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

Question 6

Why is anaerobic capacity more genetically determined than aerobic capacity

Answer 6

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

Question 7

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

Answer 7

Changes to their structure and function

Question 8

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

Answer 8

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

Question 9

How does endurance training change muscle fiber type

Answer 9

Reduction in amount of fast fibers and increase in slow fibers

Question 10

How does capillary density change in endurance training

Answer 10

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

Question 11

How does endurance training change muscle myoglobin content?

Answer 11

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

Question 12

How does muscle mitochondria change from endurance changing

Answer 12

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

Question 13

What type of mitochondria do we have in our muscles

Answer 13

Subsarcolemmal and intermyofibrillar mitochondria

Question 14

Why is improving mitochondrial capacity important

Answer 14

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

Question 15

Significance of increased mitochondrial volume

Answer 15

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

Question 16

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

Answer 16

Less lactate formation and less PC depletion

Question 17

What is the important exercise-induced secondary signaling molecule?

Answer 17

PGC-1alpha

Question 18

How does low muscle glycogen benefit endurance training induced adaptations?

Answer 18

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

Question 19

What are the two approaches to achieving low muscle glycogen?

Answer 19

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

Question 20

What is the effect of increasing capillary density?

Answer 20

Slower blood flow in the muscle and increased FFA transporters

Question 21

Why are increased FFA transporters important

Answer 21

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

Question 22

Why is increasing the quantity of mitochondria important

Answer 22

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

Question 23

What is the benefits of increasing FFA oxidation from increasing mitochondria

Answer 23

Decreases pyruvate formation to decrease Lactate and H+ formation

Question 24

Benefits of delaying lactate accumulation in the blood

Answer 24

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

Question 25

What exercise intensity will show the greatest improvement in VO2 max

Answer 25

80-100% VO2 max and Intensity over duration

Question 26

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

Answer 26

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

Question 27

How does endurance training change total blood volume?

Answer 27

Increases plasma volume Increase volume of red blood cells Decrease hematocrit

Question 28

What 2 factors increase a-vO2 difference

Answer 28

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

Question 29

How do you increase muscle blood flow

Answer 29

Decrease SNS vasoconstriction

Question 30

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

Answer 30

By increasing capillary density and # of mitochondrial

Question 31

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

Answer 31

Increasing stroke volume through increasing end diastolic volume

Question 32

Why does respiratory system function not limit performance?

Answer 32

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

Question 33

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

Answer 33

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

Question 34

What happens to pulmonary ventilation at rest

Answer 34

no effect on lung structure or function

Question 35

How does ventilation act during submaximal exercise following training

Answer 35

Ventilation is lower

Question 36

What is training effect on maximal pulmonary ventilation

Answer 36

It substantially increases

Question 37

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

Answer 37

Decrease in SV max

Question 38

What decreases VO2 max after 12 days of not training

Answer 38

Decrease in mitochondria with no change in capillary density

Question 39

Why does stroke volume go down first?

Answer 39

It is typically the easiest to regulate

Question 40

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

Answer 40

3-4 weeks and a months to regain

Question 41

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

Answer 41

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

Question 42

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

Answer 42

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

Question 43

Why is the transfer effect present in weight training

Answer 43

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

Question 44

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

Answer 44

Neural modulation followed by hypertrophy

Question 45

Hyperplasia

Answer 45

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

Question 46

Hypertrophy

Answer 46

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

Question 47

What is hyperplasia caused from

Answer 47

Natural mutation in myostatin gene

Question 48

What is the predominant muscle fiber in resistance training?

Answer 48

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

Question 49

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

Answer 49

Oxidative capacity; supplying more ATP to muscles; multiple efforts

Question 50

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

Answer 50

mTOR protein activation which are very involved in protein synthesis

Question 51

How does resistance training-induced hypertrophy effect myonuclei?

Answer 51

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

Question 52

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

Answer 52

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

Question 53

How does atrophy happen?

Answer 53

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

Question 54

Training cessation effects

Answer 54

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

Question 55

How long do re-training effects take?

Answer 55

6 weeks

Question 56

What 3 factors impact concurrent changes in strength and endurance changing

Answer 56

1. Neural factors 2. Overtraining 3. Depressed protein synthesis

Question 57

How do neural factors limit strength gains in congruent training?

Answer 57

Impaired motor unit recruitment

Question 58

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

Answer 58

Endurance training cell signaling can interfere with protein synthesis

Question 59

Why does Endurance training cell signaling interfere with protein synthesis

Answer 59

Inhibition of mTOR by activation of AMPK

Question 60

What is the 10 % rule

Answer 60

Increase intensity or duration < 10 % per week