Aerobic Training Adaptations

Exercise training in the healthy imposes a temporary myocardial stress so rest periods provide for

"recuperation"

Exercise heart rate or % of HRmax

% HRmax

Relative metabolic level expressed as

% VO2max (85% VO2max)

Arterial-Venous O2 Difference

(a-vO2 Difference)

How many weeks reduces both metabolic and exercise capacity?

1 or 2 weeks

Submaximal heart rate for standard exercise decreases by ______________/min with endurance training

12 to 15 beats

12-20% increase in plasma volume occurs after three to six aerobic training sessions

12-20%

Endurance athletes average _________ larger heart volume than sedentary counterparts

25%

Recommendations for training frequency Typical aerobic training programs take place 3-4 d/wk, usually with a rest day separating workout days

3-4 days in a week

Aerobic fitness improvements with endurance training range between

5 and 25%

____________________ in metabolic and physiologic functions depend on intensity, duration, frequency, and mode of imposed overload

Adaptations

Heart chambers may enlarge and the heart wall thicken, but cell thicken normal structure. EKGs may flag as abnormal

Athlete normal

What is characterized as long-term aerobic training increases heart's mass and volume with greater left-ventricular end-diastolic volumes during rest and exercise

Athlete's Heart

What are examples of exercise that would provide excellent overload for the aerobic system?

Bicycling, walking, running, rowing, swimming, in-line skating, rope skipping, bench-stepping, stair climbing, and simulated arm-leg climbing all

Heart rate contributes to resting and submaximal exercise _______________ in trained endurance athletes, or the previously sedentary who train aerobically

Bradycardia

Involves steady-paced, prolonged exercise at moderate or high aerobic intensity, usually 60 to 80% VO2max

Continuous Training

What are the three combined effects carbohydrates during submaximal exercise?

Decreased muscle glycogen use Reduced glucose production Reduced use of plasma-borne glucose

Endurance training lowers blood lactate levels and extends exercise before onset of blood lactate accumulation during exercise of increasing intensity by:

Decreasing rate of lactate formation during exercise Increasing rate of lactate clearance during exercise

What occurs when termination a training program?

Detraining

What induces considerable cardiac enlargement?

Disease

refers to adaptations in metabolic and physiologic functions that depend upon the type and mode of overload imposed

Exercise training specificity

_____________________plasma volume returns to pretraining levels within 1 wk following training (in other words, this is a transient change)

Expanded

True or False: When a relatively homogenous group begins exercise training, one can expect each person to achieve same fitness improvements

False (cannot)

"Athlete's heart" does represent dysfunctional organ. Rather, it demonstrates normal systolic and diastolic functions and superior functional capacity

False does not

True or False Many training improvements fully lost within several hours?

False( several months)

True or False: Some fibers maximize existing aerobic potential

False: all

a Swedish word meaning "speed play, " uses alternate running at fast and slow speeds over level and hilly terrain

Fartlek

What are the 4 additional aerobic training adaptations

Favorable body composition changes More efficient body heat transfer Enhanced endurance performance Positive psychological benefits that include:

In order to achieve appropriate overload you must manipulate training _______________________________

Frequency Intensity Duration Combining these factors

The heart wall is enlarged and its cells chaotically arranged, putting a person at risk for sudden death

Hypertrophic cardiomyopathy

" heart: enlarged, distended, functionally inadequate organ unable to deliver blood sufficient for resting requirements

Hypertrophied

During cardiovascular adaptions what happens during aerobic training?

Increase Plasma volume, Red blood cell mass, total blood volume, ventricular compliance, internal ventricular dimensions, venous return, end diastolic volume.blood flow to active muscle

When adapting to cardiovascular training what occurs?

Increase in maximal volume and cardiac output In LV and diastolic volume Enlarged LV wall Increase Vo2 max Decrease is resting heart rate

What is the most significant cardiovascular adaption with aerobic training?

Increase in maximum cardiac output

What factors increase stroke volume?

Increased internal left-ventricular volume and mass Reduced cardiac and arterial stiffness Increased diastolic filling time Improved intrinsic cardiac contractile function

What factors affect aerobic training responses?

Initial level of aerobic fitness Training intensity Training frequency Training duration

What is a key factor in maintaining aerobic fitness?

Intensity

What are the four factors that impact interval training prescription?

Intensity Duration Length of recovery interval Number of repetitions of exercise-relief interval

• Repeated activity bouts with brief rest periods permit completion of intense exercise without appreciable fatigue

Interval training

What are the aerobic training modes?

Interval training Continuous training Fartlek training

Endurance training _________ blood lactate levels and extends exercise before onset of blood lactate accumulation during exercise of increasing intensity

Lowers

Multiples of resting metabolic rate

METs

Magnitude of training response depends on initial fitness level

Magnitude

___________ of training response depends on initial fitness level

Magnitude

What is exercise mode?

Maintaining constancy for exercise intensity, duration, and frequency produces similar training response independent of training mode, provided exercise involves large muscle groups

___________ exercise ventilation increases from increased tidal volume and breathing rate

Maximal

What are the two factors a aerobic, training-induced reduction in submaximal cardiac output reflect?

More effective redistribution of blood flow - Body's ability to shunt blood to working muscles Trained muscles' enhanced capacity to generate ATP aerobically -Greater efficiency and utilization of O2 from each RBC

ST-fibers with high capacity to generate ATP aerobically contain large quantities of ________________

Myoglobin

________ duration threshold per workout exists for optimal aerobic improvement

No

Cells in the heart wall are stacked like bricks, allowing an electrical signal to smoothly sweep across the muscle and regulate beats

Normal heart

benefits occur when exercise programs focus on individual needs and participants' capacities

Optimal training

Training-induced adaptations rely on what principle? overload principle

Overload principle

When person fails to adapt to training so performance deteriorates, it becomes difficult to fully recover from workouts

Overtraining

Characterized by predominance of vagal activity during rest and physical activity; more properly termed overreaching in early stages (within 10 d); qualitatively similar in symptoms to full-blown parasympathetic overtraining syndrome but of shorter duration. Constantly suppressing the system with overtraining

Parasympathetic response

What aids in reducing peripheral resistance?

Plasma volume

Rating of perceived exertion

RPE

Submaximal exercise ___________ ventilatory equivalent for O2 and lowers % total exercise O2 cost attributable to breathing

Reduces

Pulmonary adaptions with training enhances exercise endurance for two reasons?

Reduces fatigue of ventilatory musculature Oxygen freed from use by respiratory musculature becomes available to active locomotor muscles

What are positive psychological benefits aerobic training?

Reduction in state of anxiety Adjunct to professional treatment Improvement in mood, self-esteem, and self-concept Reduction in various indices of psychologic stress

This principle promotes specific training effects that produce specific performance improvements. Only limited interchange of benefits between different types of training

SAID

How long before improvements will occur during aerobic fitness?

Several weeks

What is the said principle?

Specific Adaptations to Imposed demands

training elicits specific aerobic system adaptations

Specific endurance

of short duration induces specific strength-power adaptations

Specific overload

What are the two clinical forms of overtraining?

Sympathetic and Parasympathetic

Characterized by increased sympathetic activity during rest; typified by hyperexcitability, restlessness, impaired performance; may reflect excessive psychologic/emotional stress. Always 'on' and never able to rest.

Sympathetic form

Training increases __________and______________________________ frequency, increasing O2 extraction from inspired air (a-vo2 difference)

Tidal volume and decrease breathing

In order for a threshold exists, it likely depends on interaction of four variables:

Total work accomplished (volume) - Exercise intensity - Training frequency - Initial fitness level

True of False: Aerobic capacity improvement involves different training requirements than maintenance?

True

True of False? All individuals do not respond similarly to a given training stimulus

True

True or False: Endurance athletes have larger ST-fibers (Type I) than FT-fibers (Type II) in same muscle

True

True or False: Even with trained athletes, beneficial effects of prior training remain transient and reversible

True

True or False: Exact pace can vary, but must meet a threshold intensity to ensure aerobic physiologic adaptations?

True

True or False: It does not matter the muscle fiber type and size, there will be enhanced metabolic adaptations in each muscle fiber type?

True

True or False: More frequent training produces beneficial effects when training at lower intensity?

True

True or False: Performer determines training schema based on "how it feels, " similar to gauging exercise intensity based on RPE

True

True or False: You need less carbohydrate as fuel and increased fatty acid combustion in submaximal exercise

True

True or False:Trained muscle exhibits enhanced capacity to oxidize carbohydrate during maximal exercise

True

True or false: the exercise training principles state men and women both respond and adapt to training in essentially similar ways

True

if there is a small decline in intensity of effort what will be reduced? VO2max

VO2 max

What are the four categories of diverse physiologic and metabolic factors related to O2 transport and use?

Ventilation-aeration Central blood flow Active muscle metabolism Peripheral blood flow

Achieving health-related benefits of regular exercise requires lower intensity (but greater ____________) than required to improve aerobic capacity

Volume More days

Exercise training principles states the basic approach to physiologic conditioning ________________________ to men and women within a broad age range

applies similarly

The concept of individualized and progressive overload applies to

athletes, sedentary persons, disabled persons, and even cardiac patients

How is cardiac enlargement characterized?

by eccentric hypertrophy and concentric hypertrophy

Reduction in heart rate coincides with increased stroke volume and

cardiac output

If capacity already rates high, magnitude of improvement remains relatively small and creates what type of effect?

ceiling

Continuous training also allows endurance athletes to exercise at nearly same intensity as in_________________

competition

During training heart rate _____________ intrinsic firing rate of SA nodal pacemaker tissue

decreases

Most athletes begin reconditioning several months prior to competitive season, or maintain moderate level of off-season, sport-specific training to slow __________________________________?

detraining effects

Plasma volume increase enhances circulatory reserve and increases___________________________________________________________________ during exercises

end-diastolic volume, stroke volume, O2 transport, VO2max, and temperature regulation during exercise

True or False: With intensity held constant, frequency and duration required to maintain aerobic fitness remain higher than required for improvement

false lower

Fartlek training provides ideal general conditioning and off-season training strategies; add _________ and ________ to workouts

freedom and variety

Adaptive responses eventually level off as subjects approach "________________________" maximums

genetically predisposed

exists for much of one's sensitivity in responding to maximal aerobic and anaerobic power training, including adaptations of most muscle enzymes

genotype dependency

Endurance training causes heart's stroke volume to______________ during rest and exercise regardless of age or gender

increase

If someone over trains they run the risk of?

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

Aerobic training _______________of O2 extracted from circulating blood

increases quantity

Energy expended per unit time

kcal/min

Absolute exercise level or power output

kg-m/min)

In trained athletes, cardiac output increases __________________ throughout the major portion of exercise intensity

linearly with VO2

Someone who rates low or high at start has considerable room for improvement?

low

Exercise below, at, or above lactate threshold or OBLA (onset blood lactate accumulation)

mM lactate

Results from _______________ cardiac output distribution to active muscles combined with enhanced capacity of trained muscle to extract and process available O2

more effective

Limits for developing fitness capacity link to ____________________

natural endowment

Continuous training ideally suits _________ who wish to accumulate a large caloric expenditure for weight loss

novices

With training, __________________________ remain independent of race, gender, age, and health status

postive adaptations

Once attained, maintenance of aerobic fitness can involve _________ ____________ and ___________ of training

reduced frequency and duration of training

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

reduces

Cardiovascular adaptations occur with short or long term exercise training in young men and women?

short-term

The most effective evaluation in the specificity principle is evaluation of sport-specific performance occurs when measurement most closely _____________________________ and/or uses the muscle mass and movement patterns sport requires

simulates the actual activity

Training duration affects cardiac ___________ and ___________

size and structure

With interval training as little as six sessions of near all-out effort over a 2-wk time increase skeletal ____________ __________ capacity and enhances performance

skeletal muscle oxidative capacity

If capacity already rates high, magnitude of improvement remains relatively small or large?

small

______________ exercise enhances level of fitness regardless of genetic background

strenuous

Increase in maximum cardiac output is the most significant cardiovascular adaptation with aerobic training, results directly from improved

stroke volume

Where does the largest reduction occur in blood pressure ________________, particularly in hypertensive subjects

systolic pressure

Exercises principles state stimulating structural and functional adaptations _______________________________in specific physical tasks remains a major objective of exercise training

to improve performance

Based on specificity concept, magnitude of training improvement __________ depending on training and testing mode

varies