effects of aerobic and anaerobic training - week 9

Question 1

what is training overload ?

Answer 1

when a physiological system is exercised at a level beyond its normally accustomed

Question 2

what is specificity ? (4)

Answer 2

training being specific to …

• muscle fibres recruited
• energy system involved
• velocity of contraction
• type of contraction

Question 3

what is reversibility ?

Answer 3

gains are lost when training ceases

Question 4

what’s is involved in training to increase VO2 max ? (4)

Answer 4

large muscle groups, dynamic activity

20-60 mins
≥3 times a week
≥50% VO2 max

Question 5

how much does VO2 max change with endurance training ? (2)

Answer 5

15-20% increase

if high VO2 already, increase is smaller

Question 6

how does genetics impact VO2 max ?

Answer 6

heritability determines 50% in sedentary adults

also key role in determining training response

Question 7

why does VO2 max change with training ?

Answer 7

due to changes in Cardiac output and stroke volume
- changes O2 consumption and VO2 max

Question 8

how does training increase stroke volume ? (4)

Answer 8

increased preload
increased plasma volume
increased venous return

increased O2 uptake, improves systems, improves functions of heart

Question 9

what is eccentric hypertrophy ? (2)

Answer 9

chamber size and wall thickness increase of heart

helps deal w increased volumes of heart so can pump more blood around - stronger heart

Question 10

how does endurance training increase stroke volume ? (2)

Answer 10

increased blood, reduced resistance

increased contractility
- greater force produced

Question 11

what factors influence stroke volume ? (3)

Answer 11

end diastolic volume (preload)

contractility

totally peripheral resistance (after load)

Question 12

what factors influence end diastolic volume ? (3)

Answer 12

plasma volume

filling time + venous return

ventricular volume

Question 13

what’s the equation for CO?

Answer 13

stroke volume x HR

Question 14

what happens to max CO with training ?

Answer 14

increases !

mostly linear

increases efficiency of using O2

Question 15

at sub-man workload HR is __ following trainmen due to increase in __ so __ can be achieved with fewer bpm

Answer 15

lower

stroke volume

CO

Question 16

what happens due to increased muscle blood flow due to increased arteriovenous O2 difference from training?

Answer 16

decreased SNS vasoconstriction

increased diameter and compliance of arteries

Question 17

what happens to improved ability of muscle fibres to utilise O2 due to increased arteriovenous O2 difference from training?

Answer 17

increased capillary density - increased diffusion due slower blood flow through muscle

increased mitochondria

Question 18

transit time of RBCs _ due to bigger __ so they take longer to pass through

Answer 18

increase

capillary network

Question 19

during sub-max exercise blood flow in trained muscles is lower _ the A-V difference is greater

Answer 19

because

Question 20

during maximal exercise blood flow in trained muscles is higher _ the A-V difference is greater

Answer 20

and

Question 21

what are the consequences of endurance training shifting fibre types ? (2)

Answer 21

reduction of fast fibres and increase in slow

magnitude of fibre type dependent on training, duration . genetics

Question 22

what are the consequences of endurance training increasing capillaries surrounding muscle fibres ?

Answer 22

enhanced diffusion of oxygen

improved removal of waste

Question 23

how does endurance training increase mitochondrial volume + turnover in muscles?

Answer 23

increased volume subsarcolemmal + intermyofibrillar mitochondria

greater capacity for oxidative phosphorylation

increased mitochondrial volume
- reduced systolic ADP so less lactate + H+ formation

Question 24

how does endurance training change fuel utilisation ? (3)

Answer 24

increased plasma FFA transport and oxidation to muscle

transport of FFA from cytoplasm to mitochondria

mitochondria oxidation of FFA
- increased acetyl CoA formed
- slowed glycolysis

Question 25

how does endurance training improve antioxidant capacity of muscle ? (3)

Answer 25

(when muscle contract they produce free radicals) increases in endogenous antioxidant enzymes - improved ability to remove radicals - protects against oxidative damage + muscle fatigue

Question 26

how does endurance training improve acid-base balance during exercise ? (3)

Answer 26

(lactate production creates H+ ions which can increase fatigue) increased mitochondria - less carbs used- less pyruvate increased NADH shuttles - less NADh for lactate production change in LDH isoform - less lactate formation

Question 27

how does training promote protein synthesis in fibres? (3)

Answer 27

'stress' activates gene transcription contraction activates primary and secondary messengers results in expression of genes and synthesis of new proteins

Question 28

what are some of the primary signals for post exercise adaptations ?

Answer 28

mechanical stretch calcium AMP/ATP free radicals these drive proteins and enzymes that can shift/drive the adaptation

Question 29

what is the secondary messenger AMP kinase ?

Answer 29

promotes glucose uptake and linked to gene expression by activation of transcriptional activating factors

Question 30

what is the secondary messenger PGC-1a?

Answer 30

regulator of mitochondrial biogenesis, promotes angiogenesis and synthesis of antioxidant enzymes - activated by AMPK

Question 31

how does detraining effect body and vo2 max? (3)

Answer 31

rapid decrease in VO2 max decrease in SV max decrease in maximal a-v O2 difference - less mitochondria - less oxidative capacity of muscle - type 2a fibres and increase type 2 x fibres