Week 9- effects of aerobic and anaerobic training Flashcards
What should you consider when training and performing?
-sources of energy and fibres used for force production
-contributions of the ATP-PC system, anaerobic glycolysis and aerobic metabolism during maximal effort
-muscle fibres recruitment in increased intensities
What are the principles of training?
-Overload
-Specificity
-Reversibility
When does training effects occur?
when physiological system is exercised at a level beyond which it is normally accustomed to
What is training effect specific to?
-muscle fibre recruitment during exercise
-energy systems involved
-velocity of contraction
-type of contraction
What is the definition of reversibility?
gains are lost when training ceases
What should your training be to increase VO2max?
20-60mins, >3x per week, >50% VO2max
How much of VO2max is determined by genetics?
50% in sedentary adults
What do low responders to exercising training VO2max improve to?
2-3%
what do high responders VO2max increase to following exercise?
by 50% with vigorous training
what is the average improvement to VO2max to exercise?
15-20%
What is the primary cause of differences in VO2max between individuals?
SVmax
How does short duration training increase VO2max?
increase in SV
How does longer duration training increase VO2max?
SV and a-VO2 increase
How does endurance training increase stroke volume?
-increase preload (EDV)
-increased plasma volume
-increase venous return
-increased ventricular volume
-decreased afterload
-decreased arterial constriction
increased maximal muscle blood flow with no change in arterial mean pressure
-increased contractility
When does 12-20% increase in plasma volume occur?
after 3-6 aerobic training sessions
What is eccentric hypertrophy?
when chamber wall and wall thickness is increased
With any given submaximal workload what effect does it have on HR following training?
lower heart rate due to an increase in stroke volume
What is the consequences of HR being lower after training?
-cardiac output is achieved in fewer beats
-vagal tone is increased
-allows for greater ventricle filling time (EDV)
What are the training-induced increases in arteriovenous O2 difference?
-muscle blood flow increased
-improved ability of muscle fibres to extract and utilise O2 from the blood
What causes the muscle blood flow to increase?
-decrease in SNS vasoconstriction
-increased diameter of compliant arteries
-increased arterial diameter is specific to limb being used
-permits greater ‘volume of flow per beat’ to limb
What allows for an improved ability of muscle fibres to extract and utilise oxygen from the blood?
-increased capillary density
-increased mitochondrial number/volume
What is the effect of increased number of capillaries?
shorter diffusion distance
After training, what results in improved oxidative capacity and ability to utilise fat as fuel?
increase in mitochondria in the muscle
How long does it take for muscle mitochondria number to double?
5 weeks
Why is blood flow in trained muscle lower?
A-V difference is greater and therefore better oxygen extraction