Aerobic Adaptations Flashcards
Increase mitochondrial volume
Increase [] enzymes
- TCA cycle
- beta oxidation
- ETC
Increase #
Increase capillary density
Does hypertrophy occur in endurance training?
Minimal, mitochondrial is increased mainly
Thermoregulation
being abel to regulate this!! important to maintain homeostasis!
Fatigue…
Increased
mitochondrial size/density enzyme myoglobin capillary # in muscle bed avO2 diff
Factors related to aerobic endurance
1) max aerobic power
2) lactate threshold
3) exercise economy
4) fuel utilization
5) fiber types (type 1)
VO2 vs lactate
better to increase lactate threshold to utilize VO2max!
Endurance athletes store more fat in intramuscular. T/F?
True!
It’s good to mix up stimulus, periodization to get gains. T/F?
True
Training principles
1) Overload
2) Specificity
3) Individual differences principle
VO2 max can decrease up to % after 20 days of bed rest.
25%!!!
Causes of lactate accumulation
- decrease removal of lactate from circulation
- increase recruitment of first twitch
- imbalance betters glycolysis and mitochondrial respiration rate
- decrease redox potential
- hypoxia
- ischemia
At what amount before lactate threshold accumulates and fatigue occurs?
4 mmol
Kavonon method accounts for…
resting heart rate
subtract out before calculate training zone!
(Max HR - Resting HR x 0.7) + (Resting HR)
Prolonged exercise & potential fatigue factors
- decrease muscle glycogen fatigue hyperthermia dehydration hypoglycemia muscle damage electrolyte imbalances CNS
Overtraining symptoms
Decrease in performance Loss of body weight Chronic fatigue Increased # of infections Psychological staleness Elevated HR and blood lactate levels during exercise
