Chapter 13 Flashcards
(20 cards)
Principles of Training
OVERLOAD
Training effect occurs when a system is exercised at a level beyond which it is normally accustomed
Principles of Training
SPECIFICITY
Training effect is specific to:
●Muscle fibers involved
●Energy system involved (aerobic vs. anaerobic)
●Velocity of contraction
●Type of contraction (eccentric, concentric, isometric)
Principles of Training
REVERSIBILITY
–Gains are lost when overload is removed
Principles of Training 3
Overload
Specificity
Reversibility
Training Adaptation
*Endurance and resistance exercise increase specific muscle proteins
–Exercise “stress” activates transcription
●Process of training-induced muscle adaptation
–Muscle contraction activates primary and secondary messengers
–Results in expression of genes and synthesis of proteins
●Peaks in 4–8 hours, back to baseline in 24 hours
●This is why daily exercise is needed
●Training to increase VO2 max
–Large muscle groups, dynamic activity
–20–60 min, ≥3 times/week, ≥50% VO2 max
●Expected increases in VO2 max
–Average = 15–20%
–2–3% in those with high initial VO2 max
●Requires intensity of >70% VO2 max
–Up to 50% in those with low initial VO2 max
●Training intensity of 40–50% VO2 max
●Genetic predisposition
–Accounts for about 50% of VO2 max
–Prerequisite for very high VO2 max
Calculation of VO2 max
Product of maximal cardiac output and arteriovenous difference
VO2MAX = HR max x SV(stroke volume)max x (a(arteriovenenous) -vO2) max
Detraining of vo2max
After VO2MAX it takes 12 days to recover due to sv max
Afferent and Efferent
Afferent Nuerons is sensation then towards cns
Efferent neuron is from cns decision to reaction away
VO2MAX
Maximum oxygen consumption than individual can utilize during an intense exercise
Components of VO2MAX
Lung capacity in heart, volume and capillary delivery
What is a VO2MAX used for?
To determine cardio respiratory fitness, because the muscles need oxygen for prolonged aerobic exercise 
Steroids are also called
corticosteroids they are an anti-inflammatory medicine used to treat a range of conditions
Read chap 7 many times
Sensory nervous system
It is the input
To text stimuli and transmits information from receptors to the CNS
From there there is somatic and visceral sensory somatic is when you consciously perceive something from ears, eyes or skin
Visceral is not consciously perceived from blood vessels or internal organs 
Motor nervous system
It is the output
Initiate and transmit information from the scene us to effectors
There are two one is somatic motor, and the other one is autonomic motor
Somatic is voluntary control output from skeletal muscles
Autonomic is non-conscious or an involuntary effectors from cardiac or smooth muscle
Glucocorticoids
Such as cortisol affect carbohydrate, fat, and protein metabolism
Mineralocorticoids
Aldosterone are primarily involved in the regulation of electrolytes and water balance
