training principles

Question 1

idea behind specificity principle

Answer 1

• increase regional blood flow
• increase distribution of CO
• O2 transport/consumption @ local levels

Question 2

examples of time/distance training techniques

Answer 2

• long slow distance workout
• fartlek workout (least scientific)
• interval training

Question 3

interval ratios for ATP-PCr/LA or anaerobic/ aerobic

Answer 3

ATP: 1:3
LA: 1:2
aerobic: 1:1/.5

Question 4

how to train ATP-PCr

Answer 4

• ex bout should be 3 sec slower than best time

- rest/recovery: 20sec-2min to replenish myoglobin and ATP-PCr stores

Question 5

changes to glycolysis through endurance training

Answer 5

• increase hexokinase

- slight increase in PFK

Question 6

what % change can we see in VO2max w/ aerobic training

why?

Answer 6

2-50%

-cardiovascualr and muscular changes

Question 7

what changes in oxygen utilization is there w/ endurance training
4 of them

Answer 7

• increase max oxygen uptake
• increase relative VO2
• increased myoglobin concentration
• oxygen deficit is less = can get to steady state faster

Question 8

how is lactate accumulation effect by endurance training

Answer 8

• less lactate accum at same absolute workload

- decreased lactate produtiion following training

Question 9

why is there decreased lacate production following training from endurance training
5 of them

Answer 9

• less CHO utilized
• increased activity of pyruvate dehydrogenase
• decreased PFK activity
• LDH shifts more to cardiac form
• blunted neurohormonal response (amller increase in NE/E)

Question 10

why is there increased lactate clearance w/ endurance training

Answer 10

• increased gluconeogenesis
• increased oxidation by type I fibers and cardiac muscle cells
• increased number of lactate transporters

Question 11

what happens to carohydrates as a fuel for endurance w/ training
4 of them

Answer 11

• less reliance on CHO = slower gylcogen depletion at sam submax intensity = lower RER values
• increase gylcogen stores b/c of increase GLUT 4 # and density
• participate in fairly intense acitivites at submax levels longer before fatigue
• less disruptions in pH

Question 12

what happens to carbohydrate as a fuel for sprints w/ training
4 of them

Answer 12

• increase gylcogen stores b/c of increase GLUT 4 # and density
• increase rate of glycogenolysis at higher levels of work
• faster supply of energy when needed for short bursts
• less disruptions in pH

Question 13

what adaptions to fat as a fuel occur w/ training

4 of them

Answer 13

• increased mobilization of FFA from adipose tissue
• increased level of plasma FFA during submax exercise
• increased fat storage adjacent to mito in muscles
• increased capacity to utilize fat at any given plasma concentration

Question 14

what is the physiological reason why fat is being utilized more as an adaption of training

Answer 14

• carnitine palmityl transferase increases

- use FFA more = spare stored glycogen = delay fatigue

Question 15

what adaptions to protein as a fuel occur w/ training

3 of them

Answer 15

• increase ability to utilize BCAA leucine
• increase capacity to form alanine and release it from muscles to aid in gluconeogenesis
• better maintainance of blood glucose

Question 16

what happens to glycogen phosphorylase, phosphofructokinase, and LDH during sprint training

Answer 16

GP: increases
PPK: increases
LDH: increases/ causes shift from cardiac form to skeletal

Question 17

what happens to phosphofructokinase and LDH during endurance training

Answer 17

PPK: increases
LDH: decreases/ causes shift from skeletal muscle to cardiac form