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
what effects afterload
vascular resistance - higher means an increase in afterload
what can increase afterload
vasoconstrictions, narrowed vessels causing more force needed for ventricles ( and valve problems)
what can decrease afterload
dilators causing less vascular resistance
what does pulmonary hypertension effects and why
afterload due to increased vascular resistance
hypertrophy of the heart means what
better pre and afterload due to strength
endurance training effects what
stroke volume increase , decrease in afterload and arterial constriction decrease
contractility of the heart improves during what
endurance training
what is the twist mechanism
in the left ven. there is 2 muscular helixes that surround the midventricular outer layer of the muscle fibres in which they contract in a twisting motion minimizing stress of the lv muscle
increased endurance training positively increase the twist ..
mechanism of the left ventricle
explain when and how the twist mechanism works
during systole the twist stores energy and during diastole untwists and recoils releasing energy and aiding ventricular ejection of blood
what influence stroke volume
plasma, filling time, venous return, ventricular volume, contractility, resistance and end diastole
what is equation for cardiac output
stroke volume x hr
after exercise why is the hr lower
an increase in stroke volume due to exercise and Q can be achieved in less bpm
post exercise hr causes an increase in what
vagal tone and greater filling time
what may cause the hr to fall in highly trained endurance athletes
sa node firing rate decreased
post endurance training hr recovery is ..
faster
training increases arteriovenous o2 difference causing what
increase in diameter of arteries and a decrease in sns
diameter of arteries within arteriovenous o2 difference varies between what
which limb is being used and causes an increase of blood flow to that limb
mitochondria, capillary density, muscle fibres extracting blood and slower blood blood all from what
training-induced in arteriovenous o2 difference
subsarcolemmal and intermyofibrillar is increased from what
longer time of training adaption in the mitochondrial and muscle
80% of total mitochondria in muscle fibres from what
training-induced longer training time
muscle mithondria adapt quickly by what percent to training
50
whats the difference between sub max and maximal exercise effects
sub max has lower blood flow in trained and max exercise is higher and av difference is greater
what effects are there on performance and homeostasis from endurance training
muscle glycogen stores, cv and thermo adaptations as ell as muscle fibres - works more effectively
4 changes for homeostasis from endurance training
the shift in muscle fiber types, mitochondrial increase, fuel shift utilization, antioxidant capacity, and improve acid-base regulation
fast to slow shift inn muscle fibre type is an example of what
adaptation from endurance training
increased capillaries, reduction in fast fibres, incr. in slow myosin effectivity is an example of what
endurance adaptations from training
incr. in waste removal, diffusion of o2 and capillaries around muscle is from what
endurance training
what effects does mitochondria does endurance training have
mitho. turnover for healthy from damaged. increased rates of oxidative phosphorylation from more adp and less pc depletion and less lactate
Endurance training helps fat mobilization and sparing of glucose and glycogen as well as what being oxides
lipids
Transport of ffa from cytoplasm to the mitochondria, as well as increased in B enzymes and acetyl coa comes from where
endurance training
how does acid base balance change
more mitho causing less cho use and less pyruvate as well as NADH shuttles increasing etc and less lactic acid formation
exercise stress activates what
gene transcription
muscle contraction activates what messengers
primary and secondary
primary and secondary messengers results in what
expression of genes and synthesizing new proteins
intra cellular signaling in response causes what
protein synthesis and mitochondrial biogenesis
muscular adaptative responses depends on what
type of training - resistance vs endurance and intensity and duration of training
what biochemical changes in muscle is due to endurance training
improves muscle homeostasis and feedback from mechanoreceptors to the cv control center
and
less feedback to cv cc from g3 and 4 nerve fibres
also less motor units recruited
training induced reductions improved muscle homeostasis during exercise and reduced feedback from
muscle chemoreceptors
detraining causes what (decreases in)
vo2 max, sv, mitochondria, 2a fibres, oxidative capacity ad maximal avo2 difference and plasma volume
what occurs to mitochondria within first week of no training
50% drop and majaority of training drops in 2 weeks
