Cardiovascular Adaptations to Training

left ventricular mass aerobic vs anaerobic exercise

greater in anaerobic exercise

left ventricular mass male vs female

greater in males and more of an increase

when does cardiac hypertrophy occur

greatest improvements are after 3 months after 3 years of training only slight improvement

heart rate and training

heart rate will decrease with endurance training, plateau will not be as high as pre training

principle of variation

one or more aspects of the training program should be altered over time to maximize the effectiveness of training - systematic variation to volume and intensity

Absolute Qmax values

range from 14 to 20 L/min in untrained people, 25 to 35 L/min in trained individuals, and 40 L/min or more in large endurance athletes

Endurance training on blood pressure during exercise

results in reduced blood pressure at the same submaximal work rate, but at maximal work rates systolic pressure increases and diastolic pressure decreases.

training principles

•Principle of Progressive Overload •Principle of Variation •Periodization •Principle of Individuality •Principle of Specificity •Principle of Reversibility

muscular endurance

-Ability of a single muscle or muscle group to sustain high-intensity, repetitive, or static exercise that occurs in repeated 1- to 2-minute bursts -Related to muscular strength and anaerobic development

cardiorespiratory endurance

-Ability of the whole body to sustain prolonged, steady-state exercise -Related to cardiovascular and respiratory system (aerobic) development

sub maximal heart rate and exercise

-Decreases proportionately with the amount of training completed -May decrease by 10 to 30 beats/min after 6 months of moderate training at any given rate of work, with the decrease being greater at higher rates of work

rest heart rate

-Decreases with endurance training likely due to more blood returning to heart and changes in autonomic control -Highly trained endurance athletes may have resting heart rates of 30 to 40 beats/min

stroke volume adaptations

-Endurance training increases SV at rest and during submaximal and maximal exercise. -End diastolic volume increases, caused by an increase in blood plasma and greater diastolic filling time, contributing to increased SV. -The increased size of the heart allows the left ventricle to stretch more and fill with more blood -Wall thickness increases enhance contractility. -Reduced systemic blood pressure lowers the resistance to the flow of blood pumped from the left ventricle.

blood flow increases with training

-Increased capillarization of trained muscles (higher capillary-to-fiber ratio) -Greater opening of existing capillaries in trained muscles -More effective blood redistribution—blood goes where it is needed -Increased blood volume

cardiac output adaptations

-Q decreases slightly or does not change at rest or during submaximal exercise. -Q increases dramatically at maximal exertion due to the increase in maximal SV. -A slight decrease could be the result of an increase in the a-vO2 diff due to greater oxygen extraction by the tissues or to a reduction in the requirement for oxygen

maximal heart rate

-Remains unchanged or decreases slightly -A decrease might allow for optimal stroke volume to maximize cardiac output

heart size adaptations

-The left ventricle changes the most in response to endurance training. -The internal dimensions of the left ventricle increase mostly due to an increase in ventricular filling. -The wall thickness of the left ventricle increases, allowing a more forceful contraction of the left ventricle.

anaerobic training affect on blood pressure

Blood pressure during lifting heavy weights can cause marked increases in systolic and diastolic blood pressure, but resting blood pressure after resistance training tends to not change and may decrease.

stroke volume for different states of training

SV rest- untrained- 50-70 highly trained- 90-110

% volumes of blood from training adaptations

Red blood cell volume increases, but increase in plasma volume is higher; thus, hematocrit decreases.

endurance training on resting blood pressure

Resting blood pressure (both systolic and diastolic) is lowered with endurance training in individuals with borderline or moderate hypertension.

heart rate recovery period

The time after exercise that it takes your heart to return to its resting rate With training, heart rate returns to resting level more quickly after exercise Conditions such as altitude or heat can affect it Should not be used to compare individuals to one another

cardiac output and training

cardiac output will plateau at a higher point after training

changes in plasma volume are highly correlated with

changes in SV and VO2max

blood viscosity from training

decreases, thus improving circulation and enhancing oxygen delivery

stroke volume and training

if stroke volume is high the hr does not have to be as high to create the same CO pretaining SV plateaus faster than posttraining SV

endurance training affect on blood volume

increase blood volume

long-term aerobic training affect on heart

increase mass and volume -eccentric hypertrophy-LW ventricle -concentric hypertrophy-LW thickness Altered Contractile Properties -Increase sensitivity to Ca -Greater cellular protein synthesis and reduction in protein breakdown

the largest part of increase in VO2 max results from

the increase in a-vO2 diff also plays a key role. This increase in a-vO2 diff is due to a more effective distribution of arterial blood away from inactive tissue to the active tissue, so that more of the blood coming back to the right atrium has gone through active muscle.

another factor in the increase in VO2max

the increases in cardiac output and muscle blood flow,

principle of progressive overload

the theory that, to maximize the benefits of a training program, the training stimulus must be progressively increased as the body adapts to the current stimulus

anaerobically vs aerobic athlete's heart

thickening of left ventricle wall vs enlarged left ventricle

blood volume increases due to

to an increase in plasma volume (increases inADH, aldosterone, and plasma proteins cause more fluid to be retained in the blood)

Principle of specificity

to maximize benefits, training must specifically be matched to the type of activity or sport the person engages in

principle of reversibility

training benefit are lose if training is either discontinued or reduced abruptly, all programs must include a maintenance program

Principle of individuality

training results will vary from person to person, training programs must be designed to allow for individual variation