Hphy 103

Front 1

Explain how oxygen gets from air to blood and how it leaves.

Back 1

*******TBD

Front 2

Explain the basic principles of training: overload, specificity and reversibility.

Back 2

Overload: tissue must be exercised at a level beyond, which it is accustomed in order for a training effect to occur.
*Variables that constitute the overload include: intensity, duration, and frequency.

Reversibility: gains are quickly lost when the overload is removed. 4 weeks training, 1 week on couch, you could lose results very quickly.



*Specificity: training effect specific to the muscles involved, fiber types recruited, principle energy system involved (aerobic versus anaerobic), the velocity of contraction, and they type of muscle contraction (eccentric, concentric, isometric)

Front 3

Describe the role mitochondria and capillaries in exercise??

Back 3

Mitochondrial and capillary adapt to endurance training, and contractile protein adaptations to resistive weight training.
Example: endurance: capillary and mitochondria number, increase the capacity of the muscle to produce energy aerobically.
Heavy resistance training, primary adaption is an increase in the quantity of the contractile proteins; the mitochondrial and capillary densities may actually decrease.
*Following an endurance training program the oxygen deficit is smaller when the subject does the same work task. This is due to increases in the number of mitochondria and capillaries.

Front 4

Describe the Adaptations in skeletal muscle with endurance training:

Back 4

* Mitochondria:
Increases oxygen in blood which travels to mitochondria creating more power houses or sites to create ATP (ability to utilize oxygen coming from tissue)
*Enzyme Activity:
Increase in ATP, can be generated faster
*Capillaries
Increases blood-O2 (hemoglobin) carried by capillaries to the muscle. Provides more sites to transport more oxygen to the muscle. Increases the surface area over which you can have oxygen, increases areas for diffusion, and increases the capillaries surrounding the muscle.

Front 5

Indicate the typical change in VO2 max with endurance training programs and the role played by genetics.

Back 5

*Endurance training that increases VO2 max involves a large muscle mass in dynamic activity for 20 to 60 minutes per session, 3 to 5 times per week at an intensity of 50% to 85% VO2 max.
*Although V02 max increases an average of about 15 % - largest increases are associated with de-conditioned or patient populations having very low pre-training VO2 max values. This increases the oxygen delivery to the muscles allowing more energy for contraction purposes.
*Genetic predisposition accounts for 40% to 66% of one’s V02 max value. Very strenuous and or prolonged training can increase V02 max in normal sedentary individuals by more than 40%.
*Everyone has a “genetic window”. Movement within a window is allowed but movement between windows is NOT. Improvement/athletic potential is based on both nature and nurture!

Front 6

State the formula for VO2 max and indicate which variables are most important in explaining the increase in VO2 max for a sedentary subject who participates in an
Endurance training program.

Back 6

**VO2 max=the max amount of 02 your body is consuming/ how much 02 tissues are using. V02 max= cardiac output max x (a-vO2) max
*V02 max is closely linked to the functional capacity of the cardiovascular system to deliver blood to the working muscles during maximal and supramaximal work. While maintaining mean arterial blood pressure.
The ability to sustain long-term submaximal exerciseis linked more to the maintenance of homeostasis due to specific structural and biochemical properties of working muscles.

*If a muscle is engaged in endurance types of exercise the primary adaptations are in capillary and mitochondria number.
-This increases the capacity of the muscle to produce energy anaerobically
-If a muscle is engaged in heavy resistance training the primary adaption is an increase in the quantity of the contractile proteins: the mitochondrial and capillary densities may actually decrease.

Front 7

What is stroke volume and what factors increase it?

Back 7

The amount of fluid pumped out of the heart with each contraction (systole)

1. increased EDV (preload)
2. increased Contractility
3. Decreased TPR (after load)
4. increased Plasma Volume
5. Increased filling time and VENOUS RETURN
6. Increased ventricular volume

Front 8

What are the adaptations in he skeletal muscle with endurance training?

Back 8

1. Increased Mitochondria (myoglobin shuttles 02 to mitochondria), this created more power houses or sites to create ATP - creates a higher ability to utilize 02 coming from tissue.

2. Increased Enzyme Activity, ATP is generated faster

3. Increased Capillaries, increasing areas for diffusion, capillaries surround the muscle -a larger surface area over which you can have 02.