Week 5 Flashcards
Acute exercise ?
Performing a single bout of exercise once, with the effects on metabolism ranging from a few mins to few days.
Chronic exercise?
Performing repeated single exercises for a longer period of time (weeks, months and years) with the effects lasting multiple days to months even after training stops, as the body has modified metabolism to meet these requirements.
Training principles?
Overload: Intensity, duration, frequency, types - body must be stressed beyond what it is used to
Specificity - Adaptations depend on type of overload
Reversibility - adaptations lost when training stops
Individual responses - adaptations vary per individual
Types of Exercise?
Endurance (aerobic): Enhances prolonged performance at low/medium intensity.
Strength (anaerobic): Focuses on power output for short durations (e.g., resistance and sprint training).
HIIT: Combines aerobic and anaerobic adaptations
Types of observational study? What is it?
Observational = participants performing exercise at will
Cross sectional - single observation
Longitudinal - multiple observations, over time
Chronic Endurance Training Adaptations?
Increased VO2 max and aerobic capacity.
Shift towards higher lipid utilization, sparing and increasing glycogen and delaying fatigue.
Enhanced muscle mitochondrial content, improving ATP synthesis and energy efficiency.
Reduced carbohydrate oxidation and glucose uptake during exercise.
Fatty acids uptake increases
How endurance training increases VO2 max?
Primarily through circulatory
adaptations
1) Increased erythrocytes, hence increased hemoglobin, a key
determinant of VO2 max.
2) Increased stroke volume, hence increased maximal cardiac output
(maximal blood volume pumps by heart)
Therefore improving O2 delivery
Fuel Utilization changes of endurance exercise?
Enhanced fatty acid uptake and intramuscular triacylglycerol (IMTG) storage.
Increased reliance on fat metabolism during exercise.
Physiological Adaptations of endurance exercise?
Elevated hemoglobin and stroke volume for better oxygen delivery.
Improved muscle glycogen storage and capillary density.
Reduced lactate production, delaying fatigue onset.
Molecular Changes of endurance training?
Endurance training leads to increasing activity/production of enzymes and proteins such as GLUT4, hexokinase, and lipoprotein lipase.
It also enhances the expression of mitochondrial proteins, improving oxidative processes and increasing energy efficiency.
Practical Considerations of endurance training?
Control of exercise intensity (relative vs. absolute).
Importance of training frequency and duration for sustained effects.
Effect of endurance training on plasma lipid profile?
Reduced 5-9% plasma triacylglycerol concentrations
Combining diet can reduced 13% plasma triacylglycerol concentrations
Reduced 2% total cholesterol and 3% LDL,
Increased 2-3% HDL
