lecture 13: mcardle ch 21: training for aerobic power

Question 1

what is the main objective of exrecise training

Answer 1

Stimulating structural and functional adaptations to improve performance in specific physical tasks

Question 2

true or false: The basic approach to physiologic conditioning applies similarly to men and women within a broad age range

Answer 2

true

Question 3

The basic approach to physiologic conditionn applies to who

Answer 3

applies similarly to men and women without an broad age range

Question 4

explain how both men and women

adapt similarly to physiologic conditionanng

Answer 4

thhey both responde and adapt to training in the same way

Question 5

in order to improve performance in physcial activtiy you must apply what…

Answer 5

exercise trainning principles

Question 6

what is the definitinon of exrecise training specificity

Answer 6

refers to adaptations in metabolic and physiologic functions that depend upon the type and mode of overload imposed
=only the specific tissue being traininng will be positively affected

Question 7

when does the most effective evaluation of sport specficic performan occur?

Answer 7

occurs when the laboratory measurement most closely simulates the actual sport activity and/or uses the muscle mass and movement patterns required by the sport

Question 8

true or false: laboratory measurements that do not close stimulate the actual sport still give a good evaluation of performance

Answer 8

false, they measurements must closely stim the actual sport in order to be effective evaluation

Question 9

what does specfificty refer to

Answer 9

refers to specific adaptations to imposed demands

Question 10

the fact that in The most effective evaluation of sport-specific performance occurs when the laboratory measurement most closely simulates the actual sport activity is dependant on what principle

Answer 10

specificity principle

Question 11

explain tthe relationship bewteen CO and specifificity

Answer 11

depending on what exercise/activtiy you are doing will affect where the blood flow goes and where the CO goes

(ie: muscles thatt you are using for the actitviy will be the one consuming/extracting o2)

Question 12

When training for specific aerobic activities, the overload must engage what

Answer 12

engage the appropriate muscles required by thr actitiy

Question 13

When training for specific aerobic activities, the overload must provide what

Answer 13

Provide exercise at a level sufficient to stress the cardiovascular system

Question 14

trtue or false and explain: Little improvement occurs when measuring aerobic capacity with dissimilar exercise

Answer 14

true because of the specifificty of VO2 the greatest improvement occuts when the ttest exrceise duplicates the training exercise

Question 15

when do the greatest improvement in aerobic capacity occur and what training principle is that relfelctive of

Answer 15

when the test exercise duplicates the training exercise

=specficifty

Question 16

overloading specific musle groups with endurance training enhances what and how

Answer 16

exercise performance and aerobic power by facilitating oxygen transport and oxygen use at the local level of the trained muscles

Question 17

how is there facilitated oxygen transport and oxygen use at the local level of the trained muscles during overloading specfiic muscles

Answer 17

beacuse of increased blood flow in activte tissues

Question 18

how can you get greater blood flow in actite tissues

Answer 18

increased microcircualtion
more effective redistribution of cardiac output
the combined effect of both factors ^^

Question 19

adaptattons like icnrease in microcirculation and redistribution of CO occur in in all muscles during exercise?

Answer 19

false, only in the specifically training muscles and only become apparent in exercise that activates this musculature

Question 20

the fact that adaptation like increased microcirculation and redistrubition of CO only occur in specifically trainined muscles reflects what principle

Answer 20

specificity

Question 21

explain specificity of local changes

Answer 21

specific muscles performance increases by facilitating oxygen transport bcause of adaptations due to greater blood flow
=these adaptations can only occur in the specifically trainning muscles and in the exrcise that activates these muscles

Question 22

true or false: all individuals respond similarly to a given training stim and explain

Answer 22

false, they respond different because of the principle of individual differences

Question 23

what principle explains that a homogenous group can perfrom the same training regimen but will not acheive the same state of fitness

Answer 23

because of individual differennces prinnciple

=everyone has different body phsyiology

Question 24

optimal training benefits occur when exercise programs focus on what

Answer 24

on individual needs and capacities of the particpants

Question 25

to see the best exrecise results you must take what type of approacch

Answer 25

an individualistic approach

Question 26

true or false: when someone terminates participation in regular PA, their positive effects last long

Answer 26

false, detrainig occurs very rapidly when someone terminates participationn in PA

Question 27

after 1/2 weeks of detraining, what reduces

Answer 27

both metabolic and exercise capacities and many imprivements fully lost within several weeks

Question 28

highly trained athletes do not expereinnce detraining?

Answer 28

false they do

Question 29

are the beneficial effects of many years of prior exercise training are always present even after stopping training

Answer 29

no the beneficial affects remain transient and reversible

Question 30

what do athletes do in order to combat detraining effects

Answer 30

Most athletes begin a reconditioning program several months prior to the start of the competitive season or maintain some moderate level of off-season, sport-specific training to slow the decline

Question 31

can athletes maintain any level of moderate off season training and still keep their training benefits?

Answer 31

no it has to be sport specific traininng to slow the declinen

Question 32

what are the important changes that occur with anerobic training (3)

Answer 32

1) increased levels of anaerobic substrates
2) Increased quantity and activity of key enzymes that control the anaerobic phase of glucose catabolism
3) Increased capacity to generate high levels of blood lactate during all-out exercise

Question 33

Increased capacity to generate high levels of blood lactate during all-out exercise is the result from

Answer 33

Increased levels of glycogen and glycolytic enzymes

Improved motivation and tolerance to “pain” in fatiguing physical activity

Question 34

aerobic training improves the capacity for what control in skeletal muscle

Answer 34

respiraotry

Question 35

what do endurance trainied skeletal muscle fibers contain in comparison to less active fibrs

Answer 35

larger and more numerous mitochondria

Question 36

what is the positive effect of having larger and more numerous mitochondria in endurance trainined skseltal muscle

Answer 36

1) increase the muscles ability to extract oxygen which consequently improves the a-vO2diff
2) This greatly increases the capacity of the muscle mitochondria to generate ATP

Question 37

endurance training increases the oxidation of what during rest and submax

Answer 37

fatty acids for energy during rest and submaximal exercise

Question 38

true or false; Endurance training increases the oxidation of fatty acids for energy during rest and Maximal exercise

Answer 38

false, rest and submaximal exercise

Question 39

what are the 4 factors that contribute to training induced increased lipolysis

Answer 39

1) Greater blood flow within trained muscle
2) More fat-mobilizing and fat-metabolizing enzymes
3) Enhanced muscle mitochondrial respiratory capacity

Decreased 4) catecholamine release for the same absolute power output

Question 40

what is the function of catecholine relrease

Answer 40

preserves adipose

Question 41

exercise training induced lipolysis decrases or increase catechlonine release

Answer 41

decreases

Question 42

since endurance training increases the oxidation of fatty acids durinng rstt and submax
what is the effect of endurance trianing at maximal levels?

Answer 42

Trained muscle exhibits enhanced capacity to oxidize carbohydrate during maximal exercise

Question 43

during aerobic training do we get increased carb or fatty acid oxidation in SUBMAX levels

Answer 43

increase fatty oxifation and decrased carb as fuel

Question 44

Reduced carbohydrate as fuel and increased fatty acid combustion happens in what level of exrcise

Answer 44

submaximal exercise

Question 45

Reduced carbohydrate as fuel and increased fatty acid combustion in submaximal exercise results from what factors (3)

Answer 45

1) Decreased muscle glycogen use
2) Reduced glucose production
3) Reduced use of plasma-borne glucose

Question 46

true or false: Aerobic training elicits metabolic adaptations in only fast twitch fibrs

Answer 46

false, in all types of muscle fiber

Question 47

during aerobic training, what happens to the muscle fibers?

Answer 47

they maximize their already existing aerobic potential

Question 48

which fibers have better improments/adaptations slow or fast ttwitch

Answer 48

slow twitch

Question 49

highly trainied endurance athletes have large BLANK fibers

Answer 49

larger slow twitch fibers

Question 50

Slow-twitch muscle fibers with high capacity to generate ATP aerobically contain relatively large quantities of what

Answer 50

myoglobin

Question 51

myoglobin is what type of molecule and what does that mean

Answer 51

it is a heme molecule that will bind oxygen

Question 52

what makes muscles types have different colours

Answer 52

myoglobin

Question 53

which muscles fiber types are more red and why

Answer 53

slow twitch because they have a large quantity of myoglobin which allows them to generate alot of atp areobically

Question 54

what muscle fiber ttypes take up a larger portionn of muscles cross sectional area

Answer 54

fast ttwitch

Question 55

slow twittch fibers are aerobically or anaerobic

Answer 55

aerobic

Question 56

fast twitch are anaerobic or aoeribic

Answer 56

anaerobic

Question 57

are muscles that are trained anerobically or aerobically bigger in girth

Answer 57

anerboically

Question 58

do endrance trainied (aerobic) or RT (anaerobic) habe a larger capallary density

Answer 58

enduurance trained (slow)

Question 59

do muscles trained in resistance or endurance have a better shortt term endruance

Answer 59

resistane

Question 60

is there a higher mitochonndiral density in endurance trained or resistance trained muscles

Answer 60

endurance trainined

Question 61

true or false: resistance trained muscles and aerobic trained muscle systems pull in opposite directeies

Answer 61

tru

Question 62

what is the concept of interference betweenn resistance and aerobic training

Answer 62

endurance trainning and RT can cancel each other out sicne the systems pull in different directions

Question 63

long term aerobic training increases what in terms of size of the heart

Answer 63

increases heart mass and volume

Question 64

what does long term aerobic training that increases heart mass and volume do to volume

Answer 64

because of greater left ventricular end diastolic volumes during rest and exrcise

Question 65

what is heart enlargement chracterized by (how does it happen)
=ie what type of exrecise

Answer 65

by eccentric hypertrophy and some concentriic hypertrohpy

Question 66

endurance trainers have a larger or smaller heart volume than sedenetary counterpairs

Answer 66

25% larger heart volume

Question 67

whta affects cardiac size and structure in terms of exrise

Answer 67

training durection

Question 68

in resistance training: how are sarcomores alligned and what does that mean for the heart muscle

Answer 68

they are alligned in parallel which causes a smaller heart cavity since it is anerobic

Question 69

in aerobic training: how are sarcomores alligned and what does that mean for the heart muscle

Answer 69

they line up in serires which allows for better stretch (starling) but it icnreases the heart mass outwards (larger heart cavity)

Question 70

does RT or endurance training create a larger heart ventricle cavity and why

Answer 70

endurance traning because of the way the sarcomeres line up in series

Question 71

cardiac enlargement is the greatest amount what types of ahtletes

Answer 71

college wrestler and shot putters

Question 72

true or false: is the only way that tjere can be cardiac enlargment is thorugh exercise?

Answer 72

false also disease

Question 73

disease can cause a hypertrophied heart and what does that mean for the function of the heart

Answer 73

enlarged, distended, and functionally inadequate organ unable to deliver sufficient blood to satisfy minimal resting requirements

Question 74

why is exercise training okay for increaeing heart mass

Answer 74

because Exercise training imposes only a temporary myocardial stress so rest periods provide time for “recuperation

Question 75

exercise training allows for superior functional capacity for what

Answer 75

for stroke volume and cardiac output

Question 76

if there is an incrase in plasma volume and increased red blood cell mass, what does that lead to

Answer 76

increase blood volume

Question 77

if there is an icnrease blood volume, what 4 effects does that have

Answer 77

1) increase in ventricular complicace
2) increse internal ventricular dimensions
3) icnrese venous return
4) increase myocardial contractility

Question 78

increased venous return and myocardial contractility does what to the end disatolic volume

Answer 78

it increases end diastolic volume (and increase ejection fraction)

Question 79

increasing end diastolic volume does wwhat to SV and CO

Answer 79

increase SV and CO

Question 80

if you can icnrease maximum CO what effect does that have on the rest of the body

Answer 80

increases effectiveness of CO distribution

increases optimzation of peripheral flow

increase blood flow to activte muscle

Question 81

what happens to blood volume after 3-6 areobic training sessions

Answer 81

12-20% increases

Question 82

true or false: plasma volume does not increase after exreise

Answer 82

false there is a 12-20% icnrease in plasma volume after 3-6 aerobic training sessions

Question 83

what are some consequences of having a larger plasma volume

Answer 83

1) enhances circulatory reservse
2) increases EDV\
3) increases SV
4) increases oxygen transport and vo2 max
5) increases temp regulation during exrecise

Question 84

true or false: expanded plasma volume remains permanent after stopping training

Answer 84

false, An expanded plasma volume returns to pretraining levels within 1 week following training

Question 85

how does training effect the SA node

Answer 85

Training decreases the intrinsic firing rate of sinoatrial nodal pacemaker tissue

Question 86

what explains the resting and submaximal exercise bradycardia in highly conditioned endurance athletes or previously sedentary individuals who train aerobically

Answer 86

training decreases the intrinsic firing rate of the sinoatrial pacemaker tissue

Question 87

submaximal heartt rate for a standard exrecise task frequently icnrease or decrase with training

Answer 87

decreases by 12-15 bpm with endurance training, while a much smaller decrease occurs for resting heart rate

Question 88

is there the same decrese for submaximal heart rate and resting heart rate after exrecise training ?

Answer 88

no . there is a much smaller decrease for resting heart hard

Question 89

why is there a reduction of HR after trainingi

Answer 89

because of an icnreaed max stroke volume
this increase also subsequently increse CO
=if there is an incrase CO the heart works less hard to pump the blood therefore hr decreases

Question 90

endurance traiing causes the SV to increase of decrease

Answer 90

increase

Question 91

true or false: Endurance training causes the heart’s stroke volume to increase during rest only

Answer 91

false, during rest and exercise

Question 92

does SV increase after endurance training only for men or women?

Answer 92

increase regardless of age of gender

Question 93

what are the factors that increase SV after endurance training

Answer 93

Increased internal left
ventricular volume and mass

Reduced cardiac and arterial stiffness

Increased diastolic filling time

Improved intrinsic cardiac contractile function

Question 94

explain how Increased internal left ventricular volume and mass can increase SV

Answer 94

lining up of the sarcomeres causes heart remodelling which can increase sinxe of the ventricles

Question 95

explain how

Reduced cardiac and arterial stiffness can increase SV after endurance training

Answer 95

if the heart is constantly working, it allows it to mainntain its flexibility and compliance and allows it to easier fill

Question 96

how is there an increased dialistolic filling time after endurance training

Answer 96

because of a decrease in the HR

Question 97

endurance trainning heats exhibits a larger what during rest and exrcise in comparison to untrained indivudals

Answer 97

SV

Question 98

when does the greatest stroke volume increase during upright exercise for trained and untrained occurs

Answer 98

in transition from rest to moderate exercise

Question 99

max stroke volume occurs between BLANK percent of vo2 max in untrained persons

Answer 99

40-50%

Question 100

Maximum stroke volume occurs between 40-50% of what

Answer 100

VO2max in untrained persons

Question 101

for untrained individuals, there is a small or large increase in SV during rest to exercise transitonn

Answer 101

a small increase (increased CO due to hr increase)

Question 102

for untrained indiviauls, is the icnrease CO because of an icrease in SV or HR

Answer 102

increase in HR

Question 103

for endurance athletes, does heart rate or stroke volume increase to increase cardiac output

Answer 103

both HR and SV

Question 104

from rest to submax exercise for untrained individuals, increased CO is because of …

Answer 104

increase HR

Question 105

from rest to submax exercise for trained individuals, increased CO is because of …

Answer 105

increased SV (and hr as well)

Question 106

what is the most significant cardiovascular adaptation with aerobic training

Answer 106

incrnease in max cardiac output

Question 107

An increase in maximum cardiac output is the most significant BLANK

Answer 107

cardiovascular adaptation with aerobic training

Question 108

an increase in maximum cardiac output (a cardiovascular adaptation that comes from aerobic traninng) results directly from what

Answer 108

from improved stroke volume

Question 109

in trained atheltes what is the relationship b/w CO and oxygen consumption

Answer 109

In trained athletes, cardiac output increases linearly with oxygen consumption throughout the major portion of the exercise intensity range

Question 110

true or false: during rest both untrained and trained ind. have a CO of 5L

Answer 110

true

Question 111

submax exercise CO is unchanged or slight lower because of what two reasons

Answer 111

1) Rapid training-induced changes in vasoactive properties of large arteries and local resistance vessels within skeletal and cardiac muscle
2) Muscle cells enhance their capacity to generate ATP at a lower tissue PO2

Question 112

maximal exrcise CO increase because of what 3 reasons

Answer 112

1) Larger maximal cardiac output (mainly SV)
2) Distribution of blood to muscle from non-active areas
3) Enlargement of cross-sectional areas of arteries and veins, 20% increase in capillarization/gram of muscle

Question 113

true or false: Aerobic training increases the quantity of oxygen extracted from circulating blood

Answer 113

true

Question 114

Aerobic training increases or decreases the quantity of oxygen extracted from circulating blood

Answer 114

increases

Question 115

how does aerobic training increase the quantity of oxygen extracted from blood>?

Answer 115

more effective cardiac output distribution to active muscles

enhanced capacity of trained
muscle fibers to extract and
process available oxygen

Question 116

oxygen consumption lies mostly in cardiac output or avo2 diff

Answer 116

CO

Question 117

what are the vascular modifications of myocardial blood flow that are driven by lack of oyxgen during training

Answer 117

1) increase cross sectional area of proximal coronary arterires
2) possible arteriolar proliferation
3) longitunal growth of CA
4) icnreased capilary density

Question 118

what do all the vascular modifications of the CA provide

Answer 118

Provide adequate perfusion for the increased blood flow and energy demands

Question 119

aerobic training increases or decreases coronary blood flow

Answer 119

incnrease

Question 120

aerobic training does what to the capillaries

Answer 120

increases capillary exchange capaicty

Question 121

explain how Aerobic training increases coronary blood flow and capillary exchange capacity

Answer 121

Improvements in myocardial vascularization by formation of capillaries that develop into arterioles

More effective control of vascular resistance and blood distribution within the myocardium

Question 122

what does regular aerobic training do to BP

Answer 122

Regular aerobic training reduces systolic and diastolic blood pressure during rest and submaximal exercise

Question 123

where does the largest reductionn of BP occur (systolic vs diastole) and in what populationn

Answer 123

The largest reduction occurs in systolic pressure, particularly in hypertensive subjects

Question 124

why does The largest reduction occur in systolic pressure, particularly in hypertensive subjects

Answer 124

because there is icrease number of blood vessels (angiogenesis)
=increase CSA
=decreases TPR

Question 125

true or false: 1 month of trainnig does not do many adaptions

Answer 125

true

Question 126

when does significant muscle adaptions and icnrease in aerobic capacity occur

Answer 126

after 10-12 weeks

Question 127

positive adaptation get lost quicky or slowly with detraining

Answer 127

very quickly

Question 128

what are the 4 factors that affect aerobic training responses

Answer 128

Initial level of aerobic fitness
Training intensity
Training frequency
Training duration

Question 129

what is the FITT principle

Answer 129

frequence
intensity
time
type

Question 130

the magnitude of the training response depeonds on what

Answer 130

the initail fitness level

Question 131

true or false: person who rates low at the startt of training has no room for improvement

Answer 131

false, considerable room for improvement

Question 132

if capacity already rattes high, the magnitude of imporvement for aerbic fitness is small or large

Answer 132

relatively small in cvomparison to newbies

Question 133

Aerobic fitness improvements with endurance training range between what

Answer 133

5 and 25%

Question 134

training induced adaptions rely on what

Answer 134

intensity of overload

Question 135

aerobic capacity imporves if exrcise intensity regularly maintaines heart rates between what values

Answer 135

55-70% of maximum

Question 136

during lower-body exercise, this heart rate increase (55-70# of HR max) equals about what percentage of vo2 max

Answer 136

40-55% of the VO2max

Question 137

what is the karvonen method

Answer 137

HR threshold=HR rest +0.60(HR max-HR rest)

Question 138

what needs to be done in order to To keep pace with physiologic improvement as aerobic fitness improves

Answer 138

, the exercise level must increase periodically to achieve the desired exercise heart rate

Question 139

the exercise level must increase periodically to achieve the desired exercise heart rate in order to keep pace with what

Answer 139

tthe physiological improvements as aerbic fitness improves

Question 140

if exercise training progression does not adjust to training improvements, what does the training program become

Answer 140

the exercise program essentially becomes a lower-intensity maintenance program

Question 141

when does the exercise program essentially becomes a lower-intensity maintenance program

Answer 141

if the exrcise itnesity progression does not adjust to traininng improvements

Question 142

Hr max during swimming or upper body exercises averages lower or higher tthan while running

Answer 142

lower

Question 143

HRmax during swimming or performing other upper-body exercises averages BLANK lower for trained and untrained men and women than while running

Answer 143

about 13 bpm lower

Question 144

why is HR max lower in UB and swimming in comparison to LB

Answer 144

1) Less feed-forward stimulation from the motor cortex to the medulla during swimming
2) Less feedback stimulation from the smaller, active upper-body muscle mass
3) The horizontal body position and cooling effect of the water in swimming (makes more blood avaible to ecercising muscles)
4) Central venous pressure (better venous return because not working against graavity)

Question 145

The higher exercise levels produce the greatest or smallest benefits, particularly for fit individuals

Answer 145

greatest

Question 146

exrecisinng at or slightly above lacttate threshold produces greater or lesser benefitts

Answer 146

greater

Question 147

what relationship needs to be evaluated as fitness improves

Answer 147

Blood lactate/exercise intensity relationship should be evaluated with intensity adjusted as fitness improves

Question 148

what does Exercise intensity from lactate threshold reflects

Answer 148

the capability of the peripheral vasculature and active muscles to sustain steady-rate aerobic metabolism

Question 149

what does %of HR max establish in terms of circulation

Answer 149

establishes a level of exercise stress to overload the central circulation

Question 150

what does Maintaining constancy for exercise intensity, duration, and frequency produce

Answer 150

a similar training response independent of training mode, provided exercise involves relatively large muscle groups
ex: biking, running, wlaking, climbing etc

Question 151

the magnitude of training improvement varies considerably depending on training and testing mode… what concept is that bsed on

Answer 151

specificity

Question 152

based on the specfifity concept, the magnitude of training improvement varies considerably depending on what

Answer 152

training and testing mode

Question 153

improvments in aerboic fitness occur within how long

Answer 153

several weeks

Question 154

when do adaptive responses level off during trainign

Answer 154

as subjects approach their “genetically predisposed” maximums

Question 155

cardiovascular adaptions occur with what type of exercise in young men and wome

Answer 155

short term exrecise

Question 156

true or false: A strenuous exercise program enhances a person’s level of fitness regardless of genetic background

Answer 156

true

Question 157

what do the limits for developing fitness capacity appear to link closely to

Answer 157

natural endowment

Question 158

one’s sensitivity in responding to maximal aerobic and anaerobic power training, including adaptations of most muscle enzymes is due to a dependency of what

Answer 158

A genotype dependency

Question 159

cardiovascular overlead must be intensitve enough to do what in order to formula aerboic traininnng

Answer 159

intense enough to increase stroke volume and cardiac output

Question 160

cardiovascular overload must occur from what to enhance local circulation and the muscle’s “metabolic machinery

Answer 160

sport specific muscle groups

Question 161

Cardiovascular overload must occur from activation of sport-specific muscle groups to enhance what

Answer 161

local circulation and the muscle’s “metabolic machinery

Question 162

trtue or false: only continnous long duration efforts enhance aerobic capacity

Answer 162

false, also brief bouts of repeated ecrecise as long as they reach the sufficent intensity to over load the aerobic system (exc; HIIT)

Question 163

what is overtraining

Answer 163

Represents when athletes fail to endure and adapt to training so that normal exercise performance deteriorates, and they encounter increasing difficulty fully recovering from a workout

Question 164

overttarining relates to what 3 things

Answer 164

1) increased incidence of infections and injuries,
2) persistent muscle soreness,
3) general malaise and loss of interest in sustaining high-level training

Question 165

what are the two clinical forms of overtraining

Answer 165

sympathetic form

parasympathetic form

Question 166

what is the definition of overload

Answer 166

A planned, systematic, and progressive increase in training to improve performance

Question 167

what is the defintion of overreaching

Answer 167

Unplanned, excessive overload with inadequate rest. Poor performance is observed in training and competition. Successful recovery should result from short-term interventions

Question 168

true or false: you can get succesfful recoverd from overeaching if there are short term interventions

Answer 168

true

Question 169

what is the defintion of overtraining syndrome

Answer 169

Untreated overreaching that produces long-term decreased performance and impaired ability to train. Other associated problems may require medical attention.

Question 170

what does untreated overreaching lead to

Answer 170

overtrainning syndrome