Week 3 - Aerobic Training

Question 1

Define endurance

Answer 1

Capacity to sustain a given velocity or power for the longest possible time. (Carter + Jones, 2000)

Question 2

Define aerobic training

Answer 2

Training where oxidative phosphorylation is the main source of ATP.

Can be split into low, moderate + high intensity.

Question 3

Low-intensity aerobic training

Answer 3

Less than 50% VO2max

60-120 min.

Continuous training.

Question 4

Moderate intensity aerobic training

Answer 4

60-85% VO2max or 5-20% maximal intensity

25-50 min

Continuous training

Question 5

High intensity aerobic training

Answer 5

90-120% VO2 max

1-5 min.

Interval training. i.e HIIT.

Question 6

HIIT training

Answer 6

10 x 60s efforts

Constant load to elicit 90% VO2max

60s recovery between efforts

Question 7

How much of the ATP req. for continuous events lasting more than 90-120s will be met by aerobic metabolism?

Answer 7

More than 1/2 the ATP.

Question 8

List Olympic sports req. aerobic endurance

Answer 8

Running more than or equal to 800m.

Swimming more than or equal to 200m.

Cycling more than or equal to 4000m.

Rowing

Question 9

What does the degree to which adapt. occur depend on?

Answer 9

Training status of ind. + person’s genetic make up.

Question 10

What are the CV adaptations to endurance training

Answer 10

⬆️ CO + SV

⬆️ blood vol. + haemoglobin content.

⬆️ in blood flow to exercising muscles

⬇️ Resting HR + blood pressure.

Question 11

Effect of endurance training on CO

Answer 11

⬆️ is primarily the result of ⬆️ SV.

Question 12

Effect of endurance training on SV

Answer 12

Chronic ⬆️ ventricular filling causes Eccentric hypertrophy.

= ⬆️ preload relates to the expanded plasma vol. associated w. Endurance training.

Question 13

What is eccentric hypertrophy

Answer 13

Enlarged ventricular chamber

Question 14

Effect of endurance training on blood pressure

Answer 14

⬇️ systolic + diastolic bp in hypertensive ind.

Question 15

Effect of endurance training on Blood vol. + RBC

Answer 15

Stimulates hypervolemia.

Plasma vol. expansion is thought to account for this in the 1st 2-4 weeks of training.

As training continues, blood vol. expansion is thought to be result of continued plasma vol. + an ⬆️ in no. of RBC

Question 16

Define hypervolemia

Answer 16

⬆️ in blood vol.

Question 17

Do plasma vol. + RBC vol. increase proportionally?

Answer 17

NO

= Hematocrit (% of RBC in relation to total blood vol.) ⬇️ in response to training.

Question 18

Why would high hematocrits be dangerous?

Answer 18

due to ⬆️ in blood viscosity

Question 19

Whats hypoxaemia

Answer 19

⬇️ in blood O2

Question 20

What stimulates RBC prod.?

Answer 20

Exercise –> hypoxaemia –> kidney secretes EPO –> Stimulates RBC prod. in marrow of long bones –> RBC released into blood stream –> ⬆️ Hb.

Question 21

Define minute ventilation

Answer 21

Vol. of expired air / min.

Question 22

How does an ⬆️ in blood vol. improve cardiac dynamics?

Answer 22

Frank-Starling law of the heart

⬆️ end-diastolic vol. = stretch the cardiac muscle fibres = ⬆️ force of contraction = ⬆️ SV

Question 23

List the metabolic + musculoskeletal adapt to endurance training

Answer 23

⬆️ mit. Size + no.

⬆️ cap. Density

⬆️ in reliance on stored fat as an energy source

⬆️ in oxidative enzymes

Possible ⬆️ in myoglobin content.

⬆️ cap. To fibre ratio

Question 24

What are the changes in muscle cross-sectional area?

Answer 24

Smaller-diameter fibres = Enhances O2 diff. From cap. To cell.

Question 25

What happens to oxidative enzymes after endurance training?

Answer 25

Conc. ⬆️ = more efficient metabolic system Also thought to spare muscle glycogen + red. prod. Of lactate during exercise of a given intensity.

Question 26

What does PFK do?

Answer 26

Fructose-6-phosphate + ATP ----> fructose 1,6-biphosphate + ADP

Question 27

What does GAPDH do? | glyceraldehyde 3-phosphate dehydrogenase

Answer 27

Glyceraldehyde 3-phosphate + NAD+ + Pi ----> 1,3-biphosphoglycerate + NADH + H+

Question 28

What does Phosphoglycolate phosphatase (GPh) do?

Answer 28

2-phosphoglycolate --> glycolate + Pi.

Question 29

Fick Equation

Answer 29

VO2 = CO x a-vO2 difference

Question 30

Summary of central adaptations from aerobic training

Answer 30

⬆️ SV + max. CO ⬆️ muscle blood flow ⬆️ blood vol. + Hb = ⬆️ O2 carrying capacity of blood ⬆️ maximal ventilation

Question 31

What are the implications of an increase in RBCs

Answer 31

Contributes to ⬆️ blood vol. ⬆️ blood O2 carrying cap.

Question 32

How much O2 can 1g of Hb bind to?

Answer 32

1.34 mL of O2

Question 33

What causes an increase in plasma vol?

Answer 33

⬆️ in circulating protein + electrolytes ⬆️ fluid retention

Question 34

How much H20 does 1g of circulating plasma protein bind to?

Answer 34

14-15mL of H20

Question 35

Mitochondrial adaptations

Answer 35

⬆️ conc. of enzymes involved in Krebs cycle + ETC + ⬆️ in their activity ⬆️ mit. content (biogenesis) ⬆️ size of mit.

Question 36

Adaptations to glucose transport + glycogen storage after endurance training

Answer 36

⬆️ No. of GLUT4 proteins (glucose transporter) ⬆️ muscle glycogen store

Question 37

Summary of peripheral adaptations

Answer 37

⬆️ no. + size of mit. ⬆️ mit. enzyme no. + activity ⬆️ muscle capillarisation ⬆️ size of type 1 + 2a fibres ⬆️ fat uptake + utilisation

Question 38

What are the determinants of endurance exercise performance

Answer 38

Max O2 uptake -- VO2 Max Lactate threshold Exercise efficiency

Question 39

What is the importance of VO2 max?

Answer 39

That it sets the upper limit for energy production

Question 40

What does VO2 Max reflect?

Answer 40

Max rate of energy (ATP) syntheses from oxidative metabolism.

Question 41

Influence of endurance training on muscle pH

Answer 41

⬇️ Pi accumulation ⬇️ ADP accumulation

Question 42

Effect of endurance training on Blood vol. + RBC What is the ⬆️ in plasma vol due to

Answer 42

⬆️ in ADH + aldosterone which ⬆️ fluid retention by the kidney. Exercise also causes ⬆️ in plasma proteins, primarily albumin, which ⬆️ osmotic pull, causing fluid retention in the blood.