Unit 11: Adaptations to Endurance exercise Flashcards
What is “endurance performance”?
- ability to sustain muscular activity for various lengths of time
- ability to produce work
example : DYNAMIC: sprinters, endurance is the quality that allows
them to sustain a high speed over the full distance of, for example, a 100 or 200 m race
–> this component
of fitness is termed muscular endurance, the ability
of a single muscle or muscle group to maintain high intensity, repetitive, or static contractions
Endurance can manifest in what two ways?
- Static or isometric: such as a sustained muscle action when a wrestler attempts to pin an opponent or holding a weight for a period of time = involves holding it
–> muscular endurance - anaerobic training - Dynamic: squats, climbing, pushups = involves movement
–> cardiorespiratory endurance - aerobic training
- ability to maintain oxygen delivery to working muscles during
prolonged exercise, as well as the muscles’ ability to utilize energy aerobically
BOTH will/can decrease due to the amount of work you do
What is the major factor for endurance?
- affects the generation of work over time
–> the ability to generate ATP (mitochondria)
Endurance is ____ related/ correlated to intensity.
- inversely
–> endurance intensity tradeoff
True or False: At max speed you can run for a long period of time
- False
EE training cause what kind of adaptations? In what 3 kinds?
- multisystem adaptations
1. cardiovascular
2. respiratory
3. muscular
What is the main goal or objective of EE training?
- increase max and submax endurance capacity
- want to keep gradually getting more intense
What are the 4 adaptations to endurance exercise training?
- Tolerate higher workloads at lower energetic cost (increase efficiency)
–> less taxing and burn fat at a higher level of intensity - Increases the ability of the CV and respiratory systems to deliver O2 rich
blood to the working tissues - Increase the ability to utilize substrates for energy by enhancing
glycolytic flux and lipid oxidation
–> central and peripheral component .. mitochondria need to extract oxygen to create ATP and eventually a contraction - Increase tolerance to the accumulation of metabolic by-products
True or False: Endurance is not limited to one corner of the triangle and most sports require some amount of endurance
- True
What are the two specific (Specificity) types of endurance training?
- Short Term
- Long Term
During short-term endurance training… (think systems)
- the Cardiorespiratory system is less important compared to Metabolic and Neuromuscular
–> Metabolic:
- energy systems–> anaerobic –> creating ATP-PC and LA = high intensity short-duration exercises
–> in Neuromuscular: skeletal muscle needs FT fibers (fast twitch type 2)
- then makes ATP-PC and LA = high intensity short duration exercises
nervous system and skill = recruitment patterns –> FT fibers = high intensity short duration exercises
During Long-Term endurance training… (think systems)
- Cardiorespiratory system becomes more important compared to metabolic and neuromuscular
–> in Metabolic:
- energy systems –> aerobic needing O2 = low intensity long duration exercise
-Cardiorespiratory system –> gas transport and exchange –> O2 = low intensity long duration exercise
–> in Neuromuscular:
- Skeletal muscle –> ST fibers (short twitch, type 1) –> O2 = low intensity long duration exercise
EE training enhances ____ efficiency. What two components?
- metabolic efficiency
–> both central and peripheral adaptations contribute to endurance
- O2 transport
- O2 use
Describe O2 transport.
- inhale oxygen rich air into lungs
- O2 rich blood from lungs to body
- exercising muscle uses O2 to mitochondria where it takes O2 from blood making CO2 and ATP
- CO2 enriched, O2 depleted blood returns to the heart
- O2 poor air to lungs
- exhale CO2
The more O2 mitochondria extracts from blood the better your ___ gets.
- exercise
What is the a-VO2 difference?
- highest rate of O2 consumption attainable during maximal or exhaustive exercise
- defined by the Fick equation is determined by maximal cardiac output (delivery of oxygen and blood flow to working muscles) and the maximal (a-v¯)O2 difference (the ability of the active muscles to extract and use the oxygen).
-difference in the oxygen content of the blood between the arterial blood and the venous blood
As exercise intensity “decreases” or “increases”? , oxygen
consumption eventually either plateaus or decreases
slightly even with further increases in workload, indicating that a true maximal VO2 has been achieved.
- decreases O2 consumption
Just a Knowledge card about Mitochondrial function!
- oxidative energy production
takes place in the mitochondria - aerobic training also induces changes in mitochondrial
function that improve the muscle fibers’ capacity to
produce ATP - the ability to use oxygen and produce ATP via oxidation depends on the number and size of
the muscle mitochondria
–>both increase with aerobic
training.
What are the central adaptations to endurance training? What four components are effected?
- increase in maximal O2 uptake (VO2Max)
- CO increases
- Stroke Volume increases
- HR decreases to help preload
- a-v O2 increases
How does EE training increase VO2 max?
- highest possible V*O2max
achieved after 12 to 18 months of training (~30%) - performance continues to
improve after V*O2max plateaus
-EE training results in major adaptations in O2 transport and use
- HR does not increase, major adaptations are needed in SV and (a-v)O2 difference
- V*O2max = SV x HR x (a-v-)O2 difference (Fick principle)
– fick principle focuses on a-v O2 difference
What are the adaptive (central) changes in the heart during training?
- increases heart mass and LV volume (ventricular volume)
- allows for increased filling and larger SV
- decrease in HR allows for higher filling (remember preload (filling) vs afterload!)
More about LV (heart)
- With endurance training, left ventricular chamber
size increases - this allows for increased left ventricular filling and consequently an increase in stroke volume
- the increase in left ventricular dimensions is largely attributable to a training-induced increase in plasma volume (discussed later in this chapter) that increases
left ventricular end-diastolic volume (increased preload)
VO2 max is the first ___ of improvement in endurance.
- marker
- gold standard of fitness level but not good predictor b/c performance can improve after plateau due to increased efficiency
How does EE training increases cardiac output?
- in increases with training
- Moderate changes at rest and submaximal exercise
- Major changes during maximal exercise (up to 25-30 L/min)
What else needs to happen in addition to central adaptations?
- mitochondria & a-v O2 difference
How does EE training reduce HR during exercise?
- HR is one of the earliest adaptive responses to endurance training
- think running on a treadmill –> the right shift in HR-intensity relationship indicates training effect meaning shifting to the right
- decreases while training
- bradycardia is due to changes in nervous system activity in heart
How does EE training effect submaximal HR?
- decreases for any given absolute
- more noticeable at higher submaximal intensities