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Kinesiology UNIT 2 > Chapter 11: Metabolic Training Adaptations > Flashcards

Chapter 11: Metabolic Training Adaptations Flashcards

(67 cards)

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1
Q

at maximal during intensity training, what plays the most role until glycolysis?

A

ATP PCR

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2
Q

What is the immediate energy system?

A

ATP PCR

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3
Q

What is the short-term energy system?

A

glycolysis

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4
Q

What is the long term energy system?

A

anaerobic

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5
Q

Define power in terms of energy systems?

A

Power is defined as the maximum amount of energy that can be produced per unit of time (kclas/min)

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6
Q

Define capacity

A

Capacity is defined as the total amount of energy that can be produced by the energy systems (kcals)

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7
Q

T/F: trained muscles store more glycogen and triglycerides than untrained muscles

A

T

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8
Q

What are better mobilized and more accessible o trained muscles?

A

FFAs

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9
Q

Muscles’ ability to oxidize fat increases with _________

A

training

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10
Q

Muscles’ reliance on fat stores first conserves _________ during prolonged exercise

A

glycogen

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11
Q

What % of energy is coming from FAT?

A

70

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12
Q

What % of energy is coming from CARBS?

A

30

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13
Q

What is the best “fat burning” zone?

A

Depends on needs, age, weight and motivation level

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14
Q

What is being burned more during rest: fat or carbs?

A

fat

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15
Q

What is being burned more during moderate intensity?

A

carbs

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16
Q

What happens to mitochondrial function during adaptations to aerobic training?

A

it’s size and number increases

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17
Q

Magnitude of change depends on?

A

training volume

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18
Q

What happens to Oxidative enemies (SDH, citrate synthase) during adaptations to aerobic training?

A

increases activity with training
continure to increase even after VO2max plateaus
Enhanced glycogen sparing

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19
Q

What are the two things that we to take into considerations while aerobic training?

A

Volume- Frequency of exercise bouts
- Duration of each exercise bout

Intensity- Continuous training (LSD)
- Interval Training (HIIT)

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20
Q

T/F: HIIT causes increase in mitochondria and increase mobilization and utilization

A

T

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21
Q

What is HIIT associated with?

A

endurance training

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22
Q

Does mitochondrial enzyme cytochrome oxidase (COX) increases or decreases same after HIIT versus traditional moderate- intensity endurance training?

A

increases

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23
Q

T/F: Lactate threshold decreases to higher percent VO2max

A

F (it increases)

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24
Q

T/F: Lactate threshold increases lactate production

A

F (It decreases)

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25
T/F: Lactate threshold increases lactate clearance
T
26
T/F: lactate threshold allows higher intensity without lacerate accumulation
T
27
T/F: RER increases at both absolute and relative sub maximal intensities
F (it decreases)
28
T/F: RER increases dependence on FAT
T
29
T/F: RER increases dependence on glucose
F (it decreases)
30
What happens to resting and sub maximal VO2 during adaptations to aerobic training?
- Resting VO2 unchanged with training | - Submaximal VO2 unchanged or decreases slightly with training
31
What is the best indicator of cardiorespiratory fitness?
VO2max
32
What happens to VO2max during aerobic training?
Increases substantially with training
33
When is the highest possible VO2max achieved?
12 to 18 months of training
34
Why does performance continue to increase after VO2max plateaus?
because lactate threshold continues to increase with training
35
Does oxidative enzymes continue to increase after VO2 max plateaus?
Yes
36
How is individual responses dictated by in aerobic training?
- Training status and pre-training VO2max | - Heredity
37
during training status and pretraining VO2max, relative improvement depends on what?
fitness
38
during training status and pretraining VO2max, the more ______ the individual, the greater the increase
sedentary
39
during training status and pretraining VO2max, the more _____ the individual, the smaller the increase
fit
40
with heredity, finite VO2max range is determined by what? training laters ______ within that range
genetics; VO2max
41
T/F: Identical twin's VO2max are more similar than fraternal's
T
42
What accounts for 25 to 50% of variance in VO2max?
heredity
43
untrained female VO2 max is greater or less than untrained male VO2 max?
less than
44
is trained female VO2 max closer to male VO2 max?
yes
45
explain high versus low responders.
- genetically determined variation in VO2max for same training stimulus and compliance - accounts for tremendous variation in training outcomes for given training conditions
46
What limits endurance performance? delivery or utilization?
delivery
47
with delivery, cardiac output ______ (due to increased SV)
increases
48
increased capillaries in the muscles goes to what?
increased muscle perfusion
49
increased number and size of mitochondria happens during what?
utilization
50
What other things are increased in utilization?
increased mitochondrial (oxidative) enzymes
51
with fatigue across sports, endurance training is critical for what two things?
endurance based events and non-endurance based sports
52
with fatigue across sports, all athletes benefit from maximizing what?
cardiorespiratory endurance
53
what are the 3 methods of monitoring training changes?
- repeated measurements of VO2max - lactate threshold tests - comparing lactate values taken after steady-state exercise at various times in the training period
54
as you become more trained, what happens to your blood lactate concentration?
blood lactate concentration is lower for the same rate of work
55
wingate anaerobic test is closes to what?
closes to gold standard for anaerobic power test
56
anaerobic power and ______ increase with training
capacity
57
with adaptations in muscle for anaerobic training, what increases and what decreases?
- increase in type 2a and 2x cross-sectional area - increase in type 1 cross-sectional area (lesser extent - decrease percent of type 1 fibers, increase percent of type 2
58
performace inprovements after anaerobic training (short, high-intensity training) appear to be what?
appear to be more related to muscular strength gains than improvements in the anaerobic yield of ATP through ATP-PCr and glycolytic system
59
Name 4 things that mainly INCREASE during adaptations to anaerobic training?
- increased muscular strength - increase ATP-PCr and glycolytic enzymes - improved mechanical efficiency - increased muscle buffering capacity
60
Anaerobic training improves what? (important to know)
muscle buffering capacity
61
Aerobic training does little or a lot to increase the muscles' capacity to tolerate sprint-type activities (important to know)
little
62
improved muscle buffering capacity allows sprint-trained athletes to generate what? (important to know)
they are able to generate energy for LONGER periods before fatigue limits the contractile process
63
When do we see VO2max substantially higher in athlete's sport-specific activity?
specificity of training
64
specificity of training is likely due to what type of adaptation of the individual?
individual muscle group adaptations
65
When do we see people training different fitness components at once or training for more than one sport at once?
cross-training
66
when doing cross-training, strength benefits blunted by what type of training?
endurance training
67
endurance benefits _______ blunted by strength training
NOT

Kinesiology UNIT 2 (4 decks)

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