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