Principles of Optimal Performance Test #1

Which of the following is an adaptation in tendons from high-intensity anaerobic training?

Increased packing density of collagen fibrils

Most sports and training activities produce metabolic profiles similar to a series of high-intensity, constant- or near-constant-effort exercise bouts interspersed with rest periods.

True

Respiratory system is typically not a limiting factor in performance and adaptations to exercise are minor.

True

Which are primary functions of the cardiovascular system? Select all that apply.

Remove metabolites Deliver O2

Contrary to adaptations to anaerobic training, muscle fibers can transition from type IIx to type I following endurance training.

False

Which is NOT true about adaptations to the neuromuscular junction?

Greater nerve branching

Which are primary functions of the respiratory system? Select all that apply.

Increase O2 uptake Exhale CO2

Which is the primary stimulus for connective tissue adaptations?

Mechanical stress

The law of mass action states:

The concentrations of reactants or products will drive the direction of the reactions

The lactate threshold occurs because the body is relying more on what kind of metabolism? Select all that apply.

Glycolytic; Anaerobic

Which of the following are primary neural adaptations to anaerobic training?

Increased neural drive and reductions in inhibitory mechanisms

Following maximal effort, sprint-type exercise, replenishment of ATP occurs within how many minutes?

3-5 minutes

Define anaerobic and aerobic training. Provide examples of activities for each and specific bioenergetic energy systems involved in each.

Anaerobic training is high-intensity exercises that are performed without using any oxygen. An example of a high-intensity exercise would be a sprint that lasts for about 10s, resting for about 5-7 minutes before repeating. The bioenergetic systems used for this activity would be the Phosphagen system and fast glycolysis. Aerobic training is low-intensity exercises that are performed at a higher volume, increasing heart rate and the amount of oxygen being used. An example of a low-intensity exercise performed at a higher volume would be jogging a significant distance. The primary bioenergetic system that would be used for this activity would be the oxidative system.

Mention TWO organ systems in the body that adapt to aerobic Within each of those systems, describe (not just list) THREE adaptations that occur.

Cardiovascular System Adaptations Increased stroke volume, which results in an increase in the left ventricle's size. This allows more chamber volume and creates more wall thickness in the myocardium. Increased muscle fiber capillary density, will lead to increased delivery of oxygen, nutrients, and hormones. This will also result in the removal of hydrogen, lactate, and heat. Reduced heart rate at rest and submaximal exercise, meaning the heart has strengthened and more blood is being pumped with each beat. Respiratory System Adaptations During submaximal exercise: Increased tidal volume Decreased respiratory rate Submaximal exercise will result in increased tidal volume and a decreased respiratory rate, meaning an increase in the amount of air you breathe in and a decrease in the number of breaths taken while at rest. Participating in maximal exercise will lead to an increase in minute ventilation as the tidal volume and respiratory rate rises.

The excess postexercise oxygen consumption (EPOC) experienced by athletes is caused by all of the following EXCEPT:

Decreases in body temperature

Endurance athletes may have a higher maximal heart rate than age-matched untrained individuals.

False

Hyperplasia is the primary mechanism by which human muscles grow.

False

Anaerobic training results in increases in blood _______ which stimulates increases in _______.

H+; Buffering capacity

Which may decrease at rest following endurance training?

Heart rate

_______________ is the enlargement of muscle fiber cross-sectional area, and _______________ is the increase in the number of muscle fibers via longitudinal fiber splitting.

Hypertrophy; hyperplasia

As an adaptation to anaerobic training, which of the following is the benefit of the myotatic reflex harnessing the involuntary elastic properties of muscle?

Increased force production

Which explains increases in cardiac output beyond ~50% of VO2max?

Increased heart rate

Which adaptation aids in increasing stroke volume?

Increased left ventricle size

Which are muscular adaptations to endurance training? Select all that apply.

Increased mitochondria size and content Increased bioenergetic substrate stores Increased myoglobin content Increased bioenergetic enzymes

The Krebs cycle occurs in which portion of the cell?

Mitochondria

Which are TRUE about VO2max? Select all that apply.

Most widely accepted measure of cardiorespiratory fitness Refers to the greatest amount of O2 that can be used in the body Negative associated with all-cause mortality

Mention TWO organ systems in the body that adapt to anaerobic Within each of those systems, describe (not just list) THREE adaptations that occur.

Muscular Adaptations Resistance training can increase myofibrillar volume, sarcoplasmic density, and sarcoplasmic reticulum and T-tubule density. Not to mention, it also increases sodium, potassium, and ATPase activity. Hydrogen buffering capacity improves with training, meaning it's easier to tolerate hydrogen accumulation; delaying fatigue and greater endurance. Sprint training can strengthen calcium ion release, developing cross-bridge formation. Nervous System Adaptations Increased motor unit activation begins with higher brain centers Increased motor cortex activity Increased neural drive results in greater muscle recruitment, better neuron firing rates, greater synchronization of neural discharge, and a reduction in inhibitory mechanisms. (Neural Adaptations) Increased motor unit activation starts with higher brain centers, meaning that an increase in activity triggering the motor cortex must occur.

In which order to adaptations appear to take place following anaerobic training?

Neural then muscular

Which describes the portion of the total energy cost of exercise that must be supplied through anaerobic mechanisms due to the slow response of the aerobic system to the initial increase in the demand for energy?

Oxygen deficit

Creatine kinase and adenylate kinase are important enzymes in which bioenergetic system?

Phosphagen

Two athletes are competing in upcoming competitions: a weightlifting meet and a marathon. Which energy systems will each be primarily using, respectively?

Phosphagen and oxidative

Catabolic reactions are generally considered exergonic, and anabolic reactions are generally considered endergonic.

True

Increases in muscular strength is usually followed by increases in bone mineral density.

True