Chapter 6: Adaptations to Aerobic Endurance Training Programs

Question 1

the amount of blood pumped by the heart in liters per minute

Answer 1

cardiac output

Question 2

quantity of blood ejected with each heart beat

Answer 2

stroke volume

Question 3

cardiac output =

Answer 3

stroke volume x HR

Question 4

true or false: cardiac output can increase to 4x the resting level with maximal exercise

Answer 4

true, maximum of 20-22 L/min

Question 5

stroke volume begins to increase at the onset of exercise and continues to rise until the individual’s oxygen consumption is at approximately what percent range of maximal oxygen uptake?

Answer 5

40% to 50%

Question 6

two physiological mechanisms that are responsible for the regulation of stroke volume

Answer 6

end diastolic volume and catecholamine action

Question 7

volume of blood in the left ventricle at the end of the filling phase

Answer 7

end diastolic volume

Question 8

hormones of the sympathetic nervous system that produce a forceful ventricular contraction and greater systolic emptying of the heart

Answer 8

epinephrine and norepinephrine (catecholamines)

Question 9

the myocardial fibers become more stretched with increased volume resulting in a more forceful reflexive contraction and increased cardiac output. this is known as the _______

Answer 9

Frank-Starling mechanism

Question 10

fraction of the end diastolic volume ejected from the heart

Answer 10

ejection fraction

Question 11

how can athletes estimate maximal heart rate?

Answer 11

subtract age from 220

Question 12

the amount of oxygen consumed by the body’s tissues

Answer 12

oxygen uptake (VO2)

Question 13

true or false: aerobic exercise involving a larger mass of muscle or a greater level of work is associated with a higher oxygen uptake

Answer 13

true

Question 14

the greatest amount of oxygen that can be used at the cellular level for the entire body

Answer 14

maximal oxygen uptake

Question 15

the most widely accepted measure of cardiorespiratory fitness

Answer 15

maximal oxygen uptake

Question 16

fick equation for VO2 max =

Answer 16

cardiac output x arteriovenous oxygen difference

Question 17

the difference in the oxygen content between arterial and venous blood

Answer 17

arteriovenous oxygen difference

Question 18

to express oxygen uptake in its common SI unit, what do you divide by?

Answer 18

the person’s weight in kilograms

Question 19

pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction

Answer 19

systolic blood pressure

Question 20

rate pressure product (or double product) =

Answer 20

HR x systolic blood pressure

Question 21

pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels

Answer 21

diastolic blood pressure

Question 22

diastolic blood pressure can decrease with aerobic endurance exercise due to?

Answer 22

vasodilation

Question 23

average blood pressure throughout the cardiac cycle

Answer 23

mean arterial pressure (MAP)

Question 24

mean arterial pressure is usually more or less than the average of the systolic and diastolic pressures?

Answer 24

less

Question 25

mean arterial pressure =

Answer 25

(systolic - diastolic) / 3 + diastolic

Question 26

primary mechanics for regulating regional blood flow

Answer 26

vasoconstriction and vasodilation

Question 27

max % of cardiac output that is distributed to skeletal muscle with vigorous exercise

Answer 27

90%

Question 28

________ exercise provides for the greatest impact on both oxygen uptake and carbon dioxide production as compared to other types of exercise

Answer 28

aerobic

Question 29

volume of air breathed per minute

Answer 29

minute ventilation

Question 30

amount of air inhaled and exhaled with each breath

Answer 30

tidal volume

Question 31

ratio of minute ventilation to oxygen uptake

Answer 31

ventilatory equivalent

Question 32

functional unit of the pulmonary system where gas exchange occurs

Answer 32

alveoli

Question 33

areas of the respiratory passages that are not functional for gas exchange

Answer 33

anatomical dead space

Question 34

why does the anatomic dead space increase as tidal volume increases?

Answer 34

respiratory passages stretch with deep breathing

Question 35

true or false: increasing tidal volume makes for more efficient ventilation than increasing frequency of breathing alone

Answer 35

true

Question 36

alveoli with impaired gas exchange due to poor blood flow, poor ventilation, or other problems with the alveolar surface

Answer 36

physiological dead space

Question 37

certain types of lung disease can significantly reduce alveolar function and increase physiological dead space by as much as ___x the volume of anatomical dead space

Answer 37

10x

Question 38

the movement of oxygen and carbon dioxide across a cell membrane

Answer 38

diffusion

Question 39

diffusion results from the movement of gas from ____ concentration to ____ concentrations

Answer 39

high to low

Question 40

2 ways that oxygen is carried in blood

Answer 40

transported by hemoglobin dissolved in plasma

Question 41

70% of carbon dioxide removal occurs through the process of carbon dioxide being delivered to the lungs in the form of _______?

Answer 41

bicarbonate

Question 42

why does lactate not accumulate during low to moderate intensity exercise?

Answer 42

sufficient oxygen is available to the working muscles and lactate is removed through the cori cycle

Question 43

cycle where muscle derived lactate is transported via the blood to the liver where it undergoes gluconeogenesis

Answer 43

cori cycle

Question 44

what occurs when aerobic metabolism is not sufficient to keep up with the formation of lactic acid during higher work intensities and levels begin to rise in the blood?

Answer 44

OBLA

Question 45

increasing maximal _______ uptake is very important for optimal aerobic exercise performance

Answer 45

oxygen

Question 46

normal discharge rate of SA node

Answer 46

60 to 80 times per minute

Question 47

bradycardia

Answer 47

slower heart rate

Question 48

resting heart rates commonly range from ___ to ___ bpm in highly conditioned aerobic endurance athletes

Answer 48

40 to 60 bpm

Question 49

2 most significant cardiovascular function increases due to long term aerobic endurance training

Answer 49

cardiac output stroke volume

Question 50

most like muscle fiber type transition with long term aerobic endurance training

Answer 50

type IIx to type IIa

Question 51

why do type IIx fibers change to type IIa fibers with long term aerobic endurance training?

Answer 51

type IIa fibers have a greater oxidative capacity than type IIx fibers, making them more similar with type I fibers to contribute to aerobic endurance performance

Question 52

average cardiac output at rest

Answer 52

5 L of blood

Question 53

average cardiac output during exercise

Answer 53

25 L of blood

Question 54

true or false: max HR changes with training

Answer 54

false

Question 55

true or false: max stroke volume increases with training

Answer 55

true

Question 56

Max HR=

Answer 56

220 - age

Question 57

How do you calculate Heart Rate Reserve (HRR)

Answer 57

HRMax - Resting Heart Rate (RHR)

Question 58

Karvonen Method Equation:

Answer 58

Resting HR + (training % * HRR)

Question 59

________ increases linearly in response to the oxygen demand of activity

Answer 59

heart rate

Question 60

true or false: max HR is an adaptation that changes with training

Answer 60

false

Question 61

true or false: max stroke volume increases with training

Answer 61

true

Question 62

true or false: endurance trained athletes can pump more blood per heartbeat

Answer 62

true

Question 63

what two things cause stroke volume to increase?

Answer 63

increased end diastolic volume increased epinephrine + norepinephrine

Question 64

how does increased epinephrine and norepinephrine increase stroke volume and cardiac output?

Answer 64

cause a more forceful ventricular contraction and more emptying

Question 65

what type of exercise increases the release of catecholamines?

Answer 65

high intensity exercise

Question 66

what 3 mechanisms increase venous return to the heart?

Answer 66

skeletal muscle pump respiratory pump vasoconstriction

Question 67

decreasing vein size to increase pressure/venous return, via sympathetic nervous system activation

Answer 67

vasoconstriction

Question 68

true or false: the frank starling mechanism increases ejection fraction

Answer 68

true

Question 69

maximal cardiac output is __x as much blood pumping through the body as at rest

Answer 69

4x as much

Question 70

females generally have around ____% lower stroke volume and cardiac output compared to men

Answer 70

25%

Question 71

why do women have a lower stroke volume compared to men?

Answer 71

smaller heart so less blood volume

Question 72

true or false: HR rises linearly in response to demand of activity

Answer 72

true

Question 73

HR is ______ proportional to VO2 max

Answer 73

directly

Question 74

difference between maximal and resting heart rate

Answer 74

heart rate reserve

Question 75

true or false: the karvonen method is always lower than the strict percentage of max HR

Answer 75

false, always higher

Question 76

what is metabolic equivalent?

Answer 76

resting oxygen uptake

Question 77

1 MET = ____ mL/kg/min

Answer 77

3.5

Question 78

true or false: a-vO2 difference decreases with increased capillary and mitochondrial density

Answer 78

false, improves with increased density

Question 79

units for VO2 max

Answer 79

mL/kg/min

Question 80

true or false: VO2 max can increase just by decreasing body weight

Answer 80

true

Question 81

how do higher altitudes affect training?

Answer 81

lower partial pressure of oxygen = less oxygen to the muscles

Question 82

acute adaptations from altitude training occur within how many days?

Answer 82

0-14 days

Question 83

two acute adaptations that increase with altitude training

Answer 83

respiratory rate submax SV and CO

Question 84

what are some chronic adaptations that take place with altitude training?

Answer 84

increased hemoglobin, RBCs, capilarization = overall increased oxygen delivery to muscles

Question 85

why is there more time spent in diastole than systole?

Answer 85

it takes longer to fill than push blood out

Question 86

increased systolic BP at rest

Answer 86

hypertension

Question 87

why does diastolic BP stay the same?

Answer 87

to create gradient for oxygen delivery

Question 88

used to describe the amount of oxygen consumption or work that the heart has to do

Answer 88

rate pressure product (double product)

Question 89

muscle fiber that hypertrophies with aerobic training

Answer 89

type I

Question 90

oxidative enzyme upregulation takes place with what type of training?

Answer 90

aerobic

Question 91

how does aerobic training effect fat burning?

Answer 91

allows you to burn a higher percentage of fat at a given submaximal HR (which allows you to save carbs)

Question 92

how does aerobic training affect blood lactate?

Answer 92

decreases blood lactate at a given submax intensity

Question 93

what three things do NOT adapt to aerobic training?

Answer 93

respiratory capacity muscle hypertrophy max heart rate

Question 94

protein that transports oxygen within the cell

Answer 94

myoglobin

Question 95

aerobic exercise training, especially long distance and high intensity intermittent exercise, results in an increase in the ______ capacity of type I fibers

Answer 95

oxidative

Question 96

what does it mean when an athlete has exercise efficiency?

Answer 96

they require less energy to maintain the same power output

Question 97

breathing oxygen enriched gas mixtures

Answer 97

hyperoxic breathing

Question 98

a component of cigarette smoke that is associated with impaired hemodynamic response to exercise and increased catecholamine release (= increased HR and BP)

Answer 98

carbon monoxide

Question 99

________ has a higher affinity for hemoglobin than oxygen

Answer 99

carbon monoxide

Question 100

__________ reduces the amount of oxygen that can be carried by hemoglobin and thus reduces the oxygen that can be provided to the working muscles

Answer 100

carboxyhemoglobin

Question 101

the practice of artificially increasing red blood cell mass as a means to improve athletic performance

Answer 101

blood doping

Question 102

blood doping can be accomplished through infusion of individual RBC or through administration of _________ which stimulates red blood cell production

Answer 102

erythropoietin (EPO)

Question 103

partial or complete loss of training induced adaptations in response to an insufficient training stimulus

Answer 103

detraining

Question 104

planned reduction of volume of training (duration and frequency but not intensity) that occurs before an athletic competition or a planned recovery microcycle to enhance athletic performance and adaptations

Answer 104

tapering

Question 105

After seven months of resistance training, an S&C professional notices the athletes having unplanned disturbances in force production, sleep, and appetite. The most likely explanation is: a. functional overreaching (FOR) b. nonfunctional overreaching (NFOR) c. overtraining

Answer 105

c: overtraining (six months or more)