Week 3: Aerobic training

Question 1

What is aerobic fitness and endurance?

Answer 1

The capacity to sustain a given velocity or power for the longest possible time

Question 2

How does ATP breakdown when in anaerobic conditions?

Answer 2

ADP + P + energy

Question 3

What % of VO2max does low aerobic intensity occur?

Answer 3

<50%

Question 4

How long does low intensity aerobic sessions last?

Answer 4

60-120 mins

Question 5

What % of VO2max does moderate aerobic intensity occur?

Answer 5

60-85% VO2max

Question 6

How long does moderate intensity aerobic sessions last?

Answer 6

25-50 mins

Question 7

What % of VO2max does high aerobic intensity occur?

Answer 7

90-120% VO2max

Question 8

How long does high intensity aerobic sessions last?

Answer 8

1-5 mins

Question 9

Why is having a low resting HR beneficial for health?

Answer 9

Less strain on the CV system

Question 10

How does stroke volume increase with training?

Answer 10

Increased end diastolic volume
Increased contractility
Decreased total peripheral resistance (more efficient blood vessels, more responsive)

Question 11

What are the two factors that cause hypervolemia?

Answer 11

Increases in circulating proteins and electrolytes

Question 12

How does endurance training change haematocrit, plasma volume and blood volume?

Answer 12

Increases all

Question 13

What are the central adaptations for aerobic training?

Answer 13

More blood per beat
Increased muscle blood flow
Blood contains more O2
Muscle oxygen delivery is enhanced
Decreased ventilation at submaximal exercise
Higher ventilation rate at maximal intensities

Question 14

What are the mitochondrial changes following aerobic training?

Answer 14

Increased size and number

Increases in oxidative enzyme

Question 15

What are the substrate changes following aerobic training?

Answer 15

Muscle glycogen conc increases

Increased substrates

Question 16

What are the peripheral CV changes following aerobic training?

Answer 16

Number of capillariers per muscle fibre increases

Question 17

What are the metabolism changes following aerobic training during sub-maximal work?

Answer 17

Increased fat uptake from blood
Increased fat utilisation
Decreased glycogen utilisation
Decreased lactate production

Question 18

What does the maximum rate of aerobic ATP production reflect?

Answer 18

VO2 max

Question 19

What % of maximal intensity is low aerobic intensity?

Answer 19

<10%

Question 20

What % of maximal intensity is moderate aerobic intensity?

Answer 20

10-20%

Question 21

What % of maximal intensity is high aerobic intensity?

Answer 21

> 25-30%

Question 22

What is stroke volume?

Answer 22

The amount of blood ejected by the left ventricle in one contraction

Question 23

What does cardiac output equal?

Answer 23

HR x SV

Question 24

What is hypervolemia?

Answer 24

A medical condition where there is to much fluid in the blood

Question 25

What does training elicit to stimulate the production of RBC?

Answer 25

Hypoxaemia

Question 26

How does hypoxaemia cause an increase in RBC?

Answer 26

Cause the kidney to secrete EPO which stimulates RBC production in marrow of long bones
Increases RBC mass and therefore haemoglobin

Question 27

What are the muscle fibre type changes following aerobic training?

Answer 27

FTx to FTa

FTa to ST