Week 3 - Aerobic Training Flashcards
Define endurance
Capacity to sustain a given velocity or power for the longest possible time. (Carter + Jones, 2000)
Define aerobic training
Training where oxidative phosphorylation is the main source of ATP.
Can be split into low, moderate + high intensity.
Low-intensity aerobic training
Less than 50% VO2max
60-120 min.
Continuous training.
Moderate intensity aerobic training
60-85% VO2max or 5-20% maximal intensity
25-50 min
Continuous training
High intensity aerobic training
90-120% VO2 max
1-5 min.
Interval training. i.e HIIT.
HIIT training
10 x 60s efforts
Constant load to elicit 90% VO2max
60s recovery between efforts
How much of the ATP req. for continuous events lasting more than 90-120s will be met by aerobic metabolism?
More than 1/2 the ATP.
List Olympic sports req. aerobic endurance
Running more than or equal to 800m.
Swimming more than or equal to 200m.
Cycling more than or equal to 4000m.
Rowing
What does the degree to which adapt. occur depend on?
Training status of ind. + person’s genetic make up.
What are the CV adaptations to endurance training
⬆️ CO + SV
⬆️ blood vol. + haemoglobin content.
⬆️ in blood flow to exercising muscles
⬇️ Resting HR + blood pressure.
Effect of endurance training on CO
⬆️ is primarily the result of ⬆️ SV.
Effect of endurance training on SV
Chronic ⬆️ ventricular filling causes Eccentric hypertrophy.
= ⬆️ preload relates to the expanded plasma vol. associated w. Endurance training.
What is eccentric hypertrophy
Enlarged ventricular chamber
Effect of endurance training on blood pressure
⬇️ systolic + diastolic bp in hypertensive ind.
Effect of endurance training on Blood vol. + RBC
Stimulates hypervolemia.
Plasma vol. expansion is thought to account for this in the 1st 2-4 weeks of training.
As training continues, blood vol. expansion is thought to be result of continued plasma vol. + an ⬆️ in no. of RBC
Define hypervolemia
⬆️ in blood vol.
Do plasma vol. + RBC vol. increase proportionally?
NO
= Hematocrit (% of RBC in relation to total blood vol.) ⬇️ in response to training.
Why would high hematocrits be dangerous?
due to ⬆️ in blood viscosity
Whats hypoxaemia
⬇️ in blood O2
What stimulates RBC prod.?
Exercise –> hypoxaemia –> kidney secretes EPO –> Stimulates RBC prod. in marrow of long bones –> RBC released into blood stream –> ⬆️ Hb.
Define minute ventilation
Vol. of expired air / min.
How does an ⬆️ in blood vol. improve cardiac dynamics?
Frank-Starling law of the heart
⬆️ end-diastolic vol. = stretch the cardiac muscle fibres = ⬆️ force of contraction = ⬆️ SV
List the metabolic + musculoskeletal adapt to endurance training
⬆️ mit. Size + no.
⬆️ cap. Density
⬆️ in reliance on stored fat as an energy source
⬆️ in oxidative enzymes
Possible ⬆️ in myoglobin content.
⬆️ cap. To fibre ratio
What are the changes in muscle cross-sectional area?
Smaller-diameter fibres = Enhances O2 diff. From cap. To cell.
What happens to oxidative enzymes after endurance training?
Conc. ⬆️
= more efficient metabolic system
Also thought to spare muscle glycogen + red. prod. Of lactate during exercise of a given intensity.
What does PFK do?
Fructose-6-phosphate + ATP —-> fructose 1,6-biphosphate + ADP
What does GAPDH do?
glyceraldehyde 3-phosphate dehydrogenase
Glyceraldehyde 3-phosphate + NAD+ + Pi —-> 1,3-biphosphoglycerate + NADH + H+
What does Phosphoglycolate phosphatase (GPh) do?
2-phosphoglycolate –> glycolate + Pi.
Fick Equation
VO2 = CO x a-vO2 difference
Summary of central adaptations from aerobic training
⬆️ SV + max. CO
⬆️ muscle blood flow
⬆️ blood vol. + Hb = ⬆️ O2 carrying capacity of blood
⬆️ maximal ventilation
What are the implications of an increase in RBCs
Contributes to ⬆️ blood vol.
⬆️ blood O2 carrying cap.
How much O2 can 1g of Hb bind to?
1.34 mL of O2
What causes an increase in plasma vol?
⬆️ in circulating protein + electrolytes
⬆️ fluid retention
How much H20 does 1g of circulating plasma protein bind to?
14-15mL of H20
Mitochondrial adaptations
⬆️ conc. of enzymes involved in Krebs cycle + ETC + ⬆️ in their activity
⬆️ mit. content (biogenesis)
⬆️ size of mit.
Adaptations to glucose transport + glycogen storage after endurance training
⬆️ No. of GLUT4 proteins (glucose transporter)
⬆️ muscle glycogen store
Summary of peripheral adaptations
⬆️ no. + size of mit.
⬆️ mit. enzyme no. + activity
⬆️ muscle capillarisation
⬆️ size of type 1 + 2a fibres
⬆️ fat uptake + utilisation
What are the determinants of endurance exercise performance
Max O2 uptake – VO2 Max
Lactate threshold
Exercise efficiency
What is the importance of VO2 max?
That it sets the upper limit for energy production
What does VO2 Max reflect?
Max rate of energy (ATP) syntheses from oxidative metabolism.
Influence of endurance training on muscle pH
⬇️ Pi accumulation
⬇️ ADP accumulation
Effect of endurance training on Blood vol. + RBC
What is the ⬆️ in plasma vol due to
⬆️ in ADH + aldosterone which ⬆️ fluid retention by the kidney.
Exercise also causes ⬆️ in plasma proteins, primarily albumin, which ⬆️ osmotic pull, causing fluid retention in the blood.
