Week 9 - Effects of aerobic and Anaerobic Training

Question 1

When does the overload principle occur

Answer 1

when a physiological system is exercised at a level
beyond which it is normally accustomed

Question 2

What is the training principle of specificity

Answer 2

It is when training effect is specific to:
- Muscle fibers being recruited during exercise
- energy system involved
- velocity of contraction
- type of contraction

Question 3

What is the reversibility principle of training

Answer 3

When gains are lost when training ceases

Question 4

What is a training programme to improve vo2 max

Answer 4

20 to 60 mins, >3 times per week, >50% vo2 max

Question 5

How does vo2 max increase from endurance training

Answer 5

Average = 15-20%
Smaller increase in individuals who initially have a high vo2. For these athletes to improve their vo2 max they may need to work at a higher intensity e.g 70% vo2 max

Question 6

How do genetics impact vo2 max

Answer 6

Genetics determines approximately 50% of vo2 max in sedentary adults.
Genetics also plays a key role in determining training response

Question 7

Whats the impact of genetics on vo2 and training response

Answer 7

Average improvement in vo2 max is 15-20%
Low responders 2-3% imporovement
High responders can improve by 50% with rigorous training
Large variations in training adaptations reveal that heritabilitiy of training adaptations is approx 47%

Question 8

What is the Fick equation

Answer 8

vo2 max = maximal cardiac output X a-vo2 difference

Question 9

What is the main reason that there are differences in vo2 between people

Answer 9

Primarily due to differences in stroke volume max

Question 10

What are the exercise induced improvements in vo2

Answer 10

Short duration training (approx 4 months) - increase in sv dominant factor increasing vo2 max.
Longer duration training (approx 28 months) - both stroke volume and a-vo2 increase to improve vo2 max

Question 11

Whats the formula for oxygen consumption

Answer 11

Oxygen consumption = cardiac output x A-Vo2 difference

Question 12

How does training increase stroke volume
(ON SHEET)

Answer 12

Increased Preload (EDV)
Increased Plasma Volume
Increased Venous return
Increased Ventricular volume

Question 13

How does afterload lea to increased stroke volume

Answer 13

Decreased afterload (TPR)
decreased constriction (SNA)
Increased maximal blood flow with no change in mean arterial pressure
Increase in CO parallels the decrease in resistance

Question 14

How does contractility increase stroke volume

Answer 14

Increased contractility results in
Greater force produced with each contraction
Improved twist mechanics

Question 15

What are some factors that influence stroke volume

Answer 15

Increased ventricular volume
Increased filling time and venous return
Increased plasma volume

Question 16

Why is heart rate lower following training

Answer 16

Due to increased stroke volume
Vagal tone is increased
Also allows greater filling time

Question 17

Whats the effect of stroke volume being increased following training

Answer 17

It means that cardiac output can be achieved with fewer beats per min

Question 18

Whats the effect of endurance training on post exercise recovery

Answer 18

Following endurance training post-exercise heart rate recovery is faster

Question 19

What leads to training induced increase in a-vo2 difference

Answer 19

1. Muscle blood flow increases - decreased vasoconstriction and increased diameter and compliance of arteries.
2. Improved ability of muscle fibers to extract and use o2. Increased capillary density and increased mitochondrial number/volume

Question 20

Whats the effect of increased capillary supply and oxygen delivery in trained muscle

Answer 20

During contractions, transit time of RBCs decrease
Training increases capillary density thus reducing diffusion distance
Transit time is increased overall because with bigger capillary network, RBCs take longer to pass through

Question 21

Whats the effect of training in skeletal muscle mitochondrial content

Answer 21

Endurance training increases the volume of both subsarcolemmal and intermyofibrillar mitochondria in muscle fibers.
Muscle mitochondria adapt quickly to training - double within 5 weeks of training

Question 22

Whats the effect of vascular remodelling and muscle metabolic changes to blood flow in sub maximal exercise

Answer 22

During SUBMAXIMAL EXERCISE, blood flow
in trained muscles is lower because the A-V
difference greater (better oxygen extraction)

Question 23

Whats the effect of vascular remodelling and muscle metabolic changes to blood flow in maximal exercise

Answer 23

During MAXIMAL EXERCISE, blood flow in
trained muscles is higher and the A-V
difference is greater

Question 24

What are the muscle fiber adaptations in maintaining homeostasis for endurance training
(ON SHEET)

Answer 24

1. Shift in fiber type (fast to slow) and increased number of capillaries
2. Increased mitochondrial volume
3. Training induced changes in fuel utlisation
4. Increased antioxidant capacity
5. Improved acid-base regulation

Question 25

Whats the effect of endurance training increasing number of capillaries surrounding muscle fibers

Answer 25

Enhanced diffusion of oxygen
Improved removal of wastes

Question 26

Whats the effect of endurance training increasing mitochondrial volume and turnover in skeletal muscle

Answer 26

Increases volume of both subsarcolemmal and intermyofibrillar mitochondria in muscle fibers
Training also increases mitochondrial turnover
increased volume results in greater capacity for oxidative phosphorylation
Increased volume also decreases cystolic (ADP) due to increased ADP transporters in mitochondrial membrane which leads to less lactate and H+ formulation and less PC depletion

Question 27

Whats the effect of endurance training induced changes in fuel utilisation

Answer 27

Increased utlisation of fat and sparing of plasma glucose and muscle glycogen - plasma glucose is vita fuel source for CNS, intramuscular fat provides -50% of lipid oxidised during exercise plasma FFA provides the remainder.
Endurance training improves plasma FFA transport and oxidation - increases capillary density allowing greater transit time for transport, and increased fatty acid binding protein and fatty acid translocase (FAT)
Transport of FFA from cytoplasm to mitochondria results in higher levels of carnitine palmioyltransferase and FAT
Mitochondrial oxidation of FFA increases enzymes of beta oxidatiom, increased rate of acetyl-CoA formulation and high citrate level inhibits PFK and glycolysis

Question 28

Whats the effect of endurance training increasing the antioxidant capacity of muscle

Answer 28

Contracting skeletal muscles produce free radicals which contain unpaired electrons, making them highly reactive and can damage proteins, membrane and the DNA
Radicals promote oxidative damage and muscle fatigue
Training increases endogenous antioxidant enzymes, improves the fibers ability to remove radicals and protects against exercise-induced oxidative damage and muscle fatigue

Question 29

Whats the effect of endurance training on improved Acid-Base balance during exercie

Answer 29

increased mitochondrial number, less cho utilisation = less pyruvate formed
Increased NADH shuttles so less NADH available for lactic acid formulation
Change in LDH isoform

Question 30

How does exercise training promote protein synthesis in fibres

Answer 30

Exercise stress activates gene transcription

Question 31

Whats the process of training induced muscle adaptation

Answer 31

Muscle contraction activates primary and secondary messengers
Results in expression of genes and synthesis of new proteins

Question 32

how do signalling pathways work together

Answer 32

They interact to promote exercise-induced adaptations

Question 33

What are the primary signals to exercise

Answer 33

Mechanical stretch - resistance training
Calcium - endurance training
AMP/ATP - endurance training
Free radicals - endurance training

Question 34

What are the secondary messengers in skeletal muscle

Answer 34

AMP kinase (AMPK)
Mitogen-activated tissue
PGC-1a
Calmodulin-dependent kinases (CaMK)
Calcineurin
Nuclear factor kappa B
mTOR

Question 35

Whats the role of AMP kinase

Answer 35

Important signaling molecule activated during endurance exercise; promotes glucose
uptake and linked to gene expression by activation of transcriptional activating factors

Question 36

Whats the role of Mitogen-activated tissue

Answer 36

Important for signalling

Question 37

Whats the role of PGC-1a

Answer 37

Master regulator of mitochondrial biogenesis; promotes angiogenesis (that is, increased
capillarization) and synthesis of antioxidant enzymes.
Activated by AMPK, p38 and CaMK

Question 38

What are the reasons for the training-induced reductions in HR and ventilation

Answer 38

Training results in improved muscle homeostasis during exercise and reduced ‘feedback’ from muscle chemoreceptors to cardiovascular control centre
Less feedback to cardiovascular control center from group 3 and group 4 nerve fibers
Reduced number of motor units recruited

Question 39

What is the rate of detraining to vo2 max

Answer 39

Vo2 max Decreased approximately by 8% within 12 days and decreased 20% after 84 days

Question 40

Whats the effect of detraining on stroke volume max

Answer 40

Decreased stroke volume max results in rapid loss of plasma volume

Question 41

Whats the effect of detraining on maximal a-vo2 difference

Answer 41

Decreased a-vo2 difference
Decreased mitochondria
Decreased oxidative capacity of muscle
Decreased Type 2a fibers and increased Type 2x fibers
Initial decrease in Vo2 max due to decreased max stroke volume
Later decrease due to decreased a-vo2 max

Question 42

What is the effect of detraining on mitochondrial loss

Answer 42

Loss of 50% training gain within 1 week of detraining
Majority of adaptation lost in two weeks
Requires 3 to 4 weeks of retraining to regain mitochondrial adaptations

Question 43

What are the muscle adaptations anaerobic exercise

Answer 43

4 to 10 weeks of sprint training can increase peak anaerobic power by 3 to 28% across individulas
Also improves muscle buffering capacity by increasing both intracellular buffers and hydrogen ion transporters
Also results in Type 2 fiber hypertrophy and elevates enzymes involved with both ATP-PC system and glycolysis
HIIT promotes mitochondrial biogenesis