week 9 Flashcards
endurance
what is the 3 basic principles of exercise training
overload, specificity and reversibility
what is overload
increasing weight or reps or workload in order to force the physiological systems at a level which is unaccustomed
what is specificity
The training is specific to muscle fiber types, energy systems or type of contraction - iso, ecc or conc
what is the concept of reversibility
gains are lost when training ceases
endurance training and vo2 max uses what types of muscles and activity
dynamic and large/gross movements
vo2 max increase is caused by what type of training
endurance training - 3 times a week for 20-60min
individuals with a higher vo2 max will need to train what to increase vo2 max
higher intensities
do genetics impact vo2 max
yes
heritability effects what percent of sedentary adults
50%
what is the percentage of improvement in vo2 max as a training response
15-20%
low responders to vo2 max improvements is what percent
2%
what percentage will a high responder improve by
50%
heritability of training adaptations is what percent
47
what is the fick equation
vo2 max = cardiac output x a-vo2 difference
why does training improve vo2 max
exercised induced improvements of vo2 max due stroke volume and a-vo2 max resulting in vo2 max improving due to the fick equation
if you have a low vo2 max will it have bigger gains
yes
a higher vo2 max means more work for bigger gains or they will be smaller
a higher intensity will be need to make up and the gains will be smaller
how to increase stroke volume within exercise
training increases maximal stroke volume
what factors cause an increase in stroke volume (within exercise)
preload, plasma volume, venous return and ventricular volume all increase, increasing stroke volume
what is pre load
The amount of the ventricles stretch at the end of diastole ( edv - end-diastolic volume ( amount of blood before diastole ends
pre load increases causing an increase in what for exercise
stroke volume which helps improve cardiac output
pre load can be increased or effected by what
hydration
hydration will help increase what
venous return and pre load
pre load can also be effected by what
sympathetic ns or vasopressors (drugs) - which increase venous return increasing preload
directs and vasodilation’s can do what
Decrease preload causing urination and blood pooling and decreasing venous return
what is afterload
the pressure ventricles work against to open the semi lunar valves to pump blood out