Ep Ch 10

Front 1

Whata re some benefits of aerobic (endurance) training?

Back 1

-improved blood flow
-enhance the ability of muscle fibers to produce ATP

Front 2

What are the main benefits of anaerobic training?

Back 2

-increased short-term, intense exercise capacity
-increased anaerobic mateabolic function
-increased tolerance for acid base imbalances

Front 3

What happens to Heart Size from pre-training to post-training?

Back 3

Heart Size INCREASES
Particularly left ventricle (L vent size is highly correlated with VO2max!)

Increase in myocardial wall thickness due to exposure to increased afterload

Front 4

What happens to Stroke Volume from pre-training to post-training?

Back 4

Stroke Volume (resting, submax, and max) INCREASES

Because left netricle is larger and pumps more blood through less resistence (vasodilation)

Front 5

What happens to Heart Rate (resting, sub max, max, recovery) from pre-training to post-training?

Back 5

Resting- DECREASES (training increases para activity and decreases sympathetic activity)

Sub Max- PROPORTIONALLY LOWER at different intensities. Heart becomes more economical, needs to perform less work

Max- UNCHANGED

Recovery- returns more quickly to normal

Front 6

What happens to Cardiac Output from pre-training to post-training?

Back 6

Max cardiac output can increase slightly

Submax and resting dont change much (because SV increases, but resting HR decreases)

Front 7

What happens to Blood Flow from pre-training to post-training?

Back 7

Blood Flow INCREASES

Due to development of new capillaries, utilization of more old capillaries, increased blood volume

Front 8

What happens to Blood Pressure from pre-training to post-training?

Back 8

At max, systolic INCREASES but diastolic DECREASES

Submax, both decrease a little

Resting, not much change

Front 9

What happens to Blood Volume from pre-training to post-training?

Back 9

It INCREASES due to more proteins and fluid conservation hormones in the plasma...more red blood cells and hemoglobin

Front 10

What respiratory adaptations will occur with endurance training?

Back 10

-Significant decrease in ventilation during submax exercise (you breathe less hard, duh)

-Pulmonary diffusion (gas exchange) increases during max

-av-O2 difference increases due to more effective blood distribution

-INCREASED tidal volume and respiratory rate

Front 11

What changes will be seen in the muscle with endurance training?

Back 11

-Type I fibers get bigger
-Type IIx --> Type IIa
-increase in number of capillaries surrounding each fiber...very important!
-Increase in number and size of mitochondria
-More oxidative enzyme activity
-Increased capacity of oxidative metabolism

Front 12

What happens to lactate threshold after endurance training?

Back 12

Increases (you produce less lactate, clear it more quickly, and reduce reliance on glycolytic systems)

Front 13

What is RER? What happens to RER after endurance training?

Back 13

RER=respiratory exchange ratio. Ratio of oxygen consumer to carbon dioxide produced.

RER DECREASES due to increased utilization of free fatty acids

Front 14

What happens to oxygen consumption after endurance training?

Back 14

VO2max INCREASES

Front 15

What are the primary limitations to endurance performance?

Back 15

Primary limitation is oxygen delivery to the muscles

Central and peripheral circulatory factors limit endurance capacity

Front 16

Explain why endurance performance may continue to increase even when maximum VO2max has been achieved

Back 16

Because training can allow the athlete to maintain higher percentages of their VO2max for longer periods of time

BY INCREASING LACTATE THRESHOLD

Front 17

What factors affect an individuals response to endurance training?

Back 17

Level of conditioning and VO2max

Heredity

Sex

Front 18

What are the muscle adaptations seen with anaerobic (resistance) training?

Back 18

-Type II (A and X) muscle fiber size increases
-Greater number of type II fibers which are recruited to a greater extent

Front 19

What happens to the ATP-PC, Glycolytic, & Oxidative systems during anaerobic training?

Back 19

ATP-PC and glycolytic enzyme activities increase

Oxidative DO NOT

Performance gains in resistance training are the result of strength gains, NOT increased ATP yield

Front 20

What happens when resistance and endurance training are combined?

Back 20

-Gains in muscular strength and power are diminished by aerobic training

-Endurance is not affected by anaerobic training