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Exercise Physiology Final Exam > Unit 11: Adaptations to Endurance exercise > Flashcards

Unit 11: Adaptations to Endurance exercise Flashcards

1
Q

What is “endurance performance”?

A
  • 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

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2
Q

Endurance can manifest in what two ways?

A
  1. 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
  2. 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

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3
Q

What is the major factor for endurance?

A
  • affects the generation of work over time
    –> the ability to generate ATP (mitochondria)
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4
Q

Endurance is ____ related/ correlated to intensity.

A
  • inversely
    –> endurance intensity tradeoff
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5
Q

True or False: At max speed you can run for a long period of time

A
  • False
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6
Q

EE training cause what kind of adaptations? In what 3 kinds?

A
  • multisystem adaptations
    1. cardiovascular
    2. respiratory
    3. muscular
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7
Q

What is the main goal or objective of EE training?

A
  • increase max and submax endurance capacity
  • want to keep gradually getting more intense
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8
Q

What are the 4 adaptations to endurance exercise training?

A
  1. Tolerate higher workloads at lower energetic cost (increase efficiency)
    –> less taxing and burn fat at a higher level of intensity
  2. Increases the ability of the CV and respiratory systems to deliver O2 rich
    blood to the working tissues
  3. 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
  4. Increase tolerance to the accumulation of metabolic by-products
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9
Q

True or False: Endurance is not limited to one corner of the triangle and most sports require some amount of endurance

A
  • True
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10
Q

What are the two specific (Specificity) types of endurance training?

A
  1. Short Term
  2. Long Term
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11
Q

During short-term endurance training… (think systems)

A
  • 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

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12
Q

During Long-Term endurance training… (think systems)

A
  • 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

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13
Q

EE training enhances ____ efficiency. What two components?

A
  • metabolic efficiency
    –> both central and peripheral adaptations contribute to endurance
  1. O2 transport
  2. O2 use
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14
Q

Describe O2 transport.

A
  1. inhale oxygen rich air into lungs
  2. O2 rich blood from lungs to body
  3. exercising muscle uses O2 to mitochondria where it takes O2 from blood making CO2 and ATP
  4. CO2 enriched, O2 depleted blood returns to the heart
  5. O2 poor air to lungs
  6. exhale CO2
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15
Q

The more O2 mitochondria extracts from blood the better your ___ gets.

A
  • exercise
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16
Q

What is the a-VO2 difference?

A
  • 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
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17
Q

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.

A
  • decreases O2 consumption
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18
Q

Just a Knowledge card about Mitochondrial function!

A
  • 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.
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19
Q

What are the central adaptations to endurance training? What four components are effected?

A
  • increase in maximal O2 uptake (VO2Max)
  1. CO increases
  2. Stroke Volume increases
  3. HR decreases to help preload
  4. a-v O2 increases
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20
Q

How does EE training increase VO2 max?

A
  • 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
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21
Q

What are the adaptive (central) changes in the heart during training?

A
  • 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!)
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22
Q

More about LV (heart)

A
  • 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)
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23
Q

VO2 max is the first ___ of improvement in endurance.

A
  • marker
  • gold standard of fitness level but not good predictor b/c performance can improve after plateau due to increased efficiency
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24
Q

How does EE training increases cardiac output?

A
  • in increases with training
  • Moderate changes at rest and submaximal exercise
  • Major changes during maximal exercise (up to 25-30 L/min)
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25
Q

What else needs to happen in addition to central adaptations?

A
  • mitochondria & a-v O2 difference
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26
Q

How does EE training reduce HR during exercise?

A
  • 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
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27
Q

How does EE training effect submaximal HR?

A
  • decreases for any given absolute
  • more noticeable at higher submaximal intensities
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28
Q

How does EE training effect maximal HR?

A
  • no significant change with training
  • max HR decreases with age but elite athletes may delay reduction
29
Q

How does EE training remodel the heart and its cardiac adaptions (left ventricular diameter, posterior and septal mean wall thickness, and left ventricular mass) during endurance sports?

A
  • they all increase
  • basically LV hypertrophy
  • strength athletes not so much because
30
Q

Increased ventricular muscle mass results in “increased” OR “decreased” …. contractile force, in turn causing a lower end-systolic volume?

A
  • increased
31
Q

Knowledge card!

A

The heart rate of a trained heart is also
lower at rest and at the same absolute exercise intensity
than that of an untrained heart, allowing more time for
the increased diastolic filling. More blood entering the
ventricle increases the stretch on the ventricular walls;
by the Frank-Starling mechanism (see chapter 8), this
results in an increased force of contraction.
The thickness of the posterior and septal walls of
the left ventricle also increases slightly with endurance
training. Increased ventricular muscle mass results in
increased contractile force, in turn causing a lower
end-systolic volume.
The decrease in end-systolic volume is facilitated
by the decrease in peripheral resistance that occurs
with training. Increased contractility resulting from
an increase in left ventricular thickness and greater
diastolic filling (Frank-Starling mechanism), coupled
with the reduction in systemic peripheral resistance,
increases the ejection fraction [equal to (EDV – ESV)/
EDV] in the trained heart. More blood enters the left
ventricle, and a greater percentage of what enters
is forced out with each contraction, resulting in an increase in SV.

32
Q

How does EE training effect stroke volume?

A
  • increases above resting values during/after training
  • due to an increase in LV filling because of the increase in plasma volume (EDV-preload)
  • decrease in resting and submaximal HR allows an increase filling time
  • leads to increased force of contraction in LV (Frank-Starling mechanism)
33
Q

Research about SV! ;)

A
  • most researchers agree that SV increases with
    increasing exercise intensity up to intensities somewhere between 40% and 60% of V.O2max
  • at that point, SV typically plateaus, remaining essentially unchanged
    up to and including the point of exhaustion
  • however, other researchers have reported
    that SV continues to increase beyond 40% to 60%
    V O2max, even up through maximal exercise intensities.
34
Q

What is “Total Peripheral Resistance”?

A
  • aka systemic vascular resistance (SVR), is the amount of force exerted on circulating blood by the vasculature of the body
35
Q

What are the 3 contributions for the increase in SV at rest, sub and maximal exercise intensity?

A
  1. increased LLV
  2. reduced TPR
  3. greater blood volume account for the increase
36
Q

What is “preload”?

A
  • referred to the End Diastolic volume
  1. The volume of venous blood returned to the
    heart (the heart can only pump what returns)
  2. Ventricular distensibility (the capacity to enlarge
    the ventricle, to allow maximal filling)
  • influence the filling capacity
    of the ventricle, determining how much blood fills the ventricle and the ease with which the ventricle is
    filled at the available pressure. Together, these factors
    determine the end-diastolic volume (EDV)
37
Q

What is “afterload”?

A
  • influence the ventricle’s ability to empty during systole,
    determining the force with which blood is ejected and
    the pressure against which it must be expelled into the
    arteries

-latter factor, the aortic mean pressure, which represents resistance to blood being ejected from the left ventricle (and to a less important extent, the
pulmonary artery pressure resistance to flow from the
right ventricle) = afterload

38
Q

What 4 factors are SV determined by?

A
  1. The volume of venous blood returned to the heart (the heart can only pump what returns)
  2. Ventricular distensibility (the capacity to enlarge the ventricle, to allow maximal filling)
  3. Ventricular contractility (the inherent capacity of the ventricle to contract forcefully)
  4. Aortic or pulmonary artery pressure (the pressure against which the ventricles must contract)
39
Q

What is “contractibility” in the heart?

A

-the relative ability of the heart to eject a stroke volume (SV) at a given prevailing afterload (arterial pressure) and preload (end-diastolic volume; EDV)

  • is the intrinsic strength of the cardiac muscle independent of preload, but a change in preload will affect the force of contraction. Afterload is the ‘load’ to which the heart must pump against. Afterload goes down when aortic pressure and systemic vascular resistance decreases through vasodilation.
40
Q

What are the changes in SV after 6 month of endurance training?

A
  • increase in SV over time but then anatomical constraints cause plateau
41
Q

Why does EE increase capillary supply?

A
  • needed for the perfusion to active muscles
42
Q

Because active muscles need more oxygen and fuel substrates than inactive ones, to meet needs blood needs to be delivered to these muscles during exercise.

–> With endurance training, the cardiovascular system adapts to increase blood flow to exercising muscles to meet their higher demand for oxygen
and metabolic substrates.

What are the 4 factors that contribute to enhanced blood flow to training muscle?

A
  1. Increased capillarization
  2. Greater recruitment of existing capillaries
  3. More effective blood flow redistribution from
    inactive regions
  4. Increased total blood volume
43
Q
A

Table 11.2 illustrates the differences in capillaryto-fiber ratios between well-trained and untrained men,
both before and after exercise.14
In all tissues, including muscle, not all capillaries
are open at any given time. In addition to new capillarization, existing capillaries in trained muscles can
be recruited and open to flow, which also increases
blood flow to muscle fibers.

44
Q

Just a Knowledge card about Capillaries!

A
  • the increase in new capillaries with endurance training and increased capillary recruitment combine to increase the cross-sectional
    area for exchange between the vascular system and the
    metabolically active muscle fibers
  • because endurance
    training also increases blood volume, shifting more
    blood into the capillaries will not severely compromise
    –> increases capillary supply and capillaries around the fiber

-expressed as an increase in the number of capillaries per muscle fiber, or the capillary-to-fiber
ratio

45
Q

“Angiogenesis” means?

A
  • formation of new blood vessels
46
Q

What 2 muscle properties does Endurance training change?

A
  1. fiber types
  2. myoglobin
47
Q

Given that lactate accumulation will adversely affect endurance, what test might be an indicator of maximal sustained running (swimming, cycling) speeding?

A

-A VO2 max test measures lactate threshold or Ventilatory threshold. This is the percentage VO2 max at which lactate begins to rise exponentially (alinearly) as well as ventilation.

48
Q

The higher the lactate threshold, the ____ the performance capacity.

A
  • better
49
Q

Describe the pattern of recruitment of muscle fibre types during aerobic activities of progressively greater intensity.

A

Type I —>Type IIa —>Type IIx

  • The progression moves from most to least oxidative muscle fibre type.
  • Intense exercise demands that type IIx fibres be recruited, increasing H+ production
50
Q

Fiber Types ..

A
  • Increased Type I CSA and possibly oxidative capacity of Type II.
  • Type IIx become more like type IIa (shift towards ore fatigue resistant type)
  • But ET does NOT change muscle fiber types
    – fiber types do not change but changes within subtypes
51
Q

The primary sources for ultra short-term performances are_______, with the focus on _______.

A
  1. anaerobic
  2. phosphocreatine
52
Q

Up to 40% VO2 max, _____ fibers are recruited

A
  • type 1
53
Q

Endurance training can increase ____ enzyme activity

A
  • glycolytic enzyme activity
  • increases key glycolytic enzyme activity: phosphorylase, PFK, LDH, hexokinase
    – >anaerobic exercise: changes involved in glycolytic pathway
54
Q

How does EE increase anaerobic exercise capacity?

A
  • Changes in “anaerobic” power and capacity (how well ATP-PCr & glycolytic system is working)
  • Mainly due to an ability to generate energy quicker an tolerate fatigue
  • Wingate test: gold standard test of anaerobic power & capacity
55
Q

VO2 max vs Wingate …

A
  1. VO2 max: gold standard for aerobic performance
  2. Wingate: gold standard for anaerobic performance
56
Q

EE training delays ___.

A
  • lactate accumulation
  • Right shift of LT reflects ability to perform at higher intensity (V*O2max) = results in lower lactate production and/or increased lactate clearance
  • Higher intensity at lower lactate levels=more efficient work
57
Q

EE training enhances _____ disposal.

A
  • lactate
  • lactate from working muscle can go to
    1. adjacent muscle
    2. into circulation
  • lactate is a fuel substrate
  • can tolerate lactate and get rid of it
58
Q

Endurance training & metabolic efficiency improves …

A

glycolytic pathways and use of fatty acids

59
Q

Metabolic adaptations to EE training you can ___ switch from fat to carbs.

A
  • tolerate
60
Q

EE training “increases” or “decreases” mitochondrial content?

A
  • increases
  • increases in capacity first and then number
61
Q

EE training increases mitochondrial content is ____ dependent.

A
  • intensity

– >train at highest intensity get higher increase in mitochondrial content = more metabolically efficient

62
Q

Changes in enzyme activity happen within in ___ day(s) in training.

A
  • on day of training you change activity of enzymes
  • rapid changes in enzyme activity to make you more metabolically efficient
63
Q

Effects of reduced training on performance …. to maintain gains you can reduce ___ and ____ but you need to keep ____ high.

A
  • frequency
  • duration
  • intensity
    —> can maintain endurance performance
64
Q

What is “mitochondrial biogenesis”

A
  • increase in size and number of mitochondria is directly proportional to training intensity, volume and duration
65
Q

___________ fibers recruited at 40-75% VO2 max

A
  • type IIa fibers
66
Q

In events lasting less than ten seconds, optimal performance is dependent on the recruitment of appropriate ______ fibers to generate the great forces needed.

A
  • type II
67
Q

The cross-bridge’s ability ________ is important in continued tension development. Fatigue may be related, in part, to the effect of a high _______ concentration & the inability of the _________________ to rapidly take up _________. The end result may be a longer ____________ time, which affects the rate of muscle contraction.

A
  • “cycle,”
  • H+ ion
  • sarcoplasmic reticulum
  • Ca++
  • relaxation
68
Q

Knowledge card about Capillary Supply! :)

A

One of the most important adaptations to aerobic
training is an increase in the number of capillaries surrounding each muscle fiber
- Table 11.2 illustrates that
endurance-trained men have considerably more capillaries in their leg muscles than sedentary individuals
- with long periods of aerobic training, the number of
capillaries may increase by more than 15%.26
- having more capillaries allows for greater exchange of gases,
heat, nutrients, and metabolic by-products between
the blood and contracting muscle fibers
- fact, the increase in capillary density (i.e., increase in capillaries
per muscle fiber) is potentially one of the most important alterations in response to training that causes the
increase in V.O2max
- it is now clear that the diffusion
of oxygen from the capillary to the mitochondria is a major factor limiting the maximal rate of oxygen consumption by the muscle
- Increasing capillary density
facilitates this diffusion, thus maintaining an environment well suited to energy production and repeated muscle contractions

Exercise Physiology Final Exam (3 decks)

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