Chapter 6: Strength and Conditioning

What term means ‘The amount of blood pumped by the heart in liters per minute (SV x HR)’?

Cardiac output (Q)

What term means ‘The quantity of blood ejected with each beat’?

Stroke volume

What term means ‘The number of times the heart completes a cardiac cycle per minute’?

Heart rate

Describe the cardiovascular responses to cardiac output.

From rest to steady-state aerobic exercise, Q initially increases rapidly, then more gradually, and reaches a plateau. Q could increase to 4 times the resting level.

What body systems will adapt the most to aerobic training?

Cardiovascular (HR, SV), respiratory (diaphragm and intercostals), nervous system (PNS, less fatigue), Type I/IIa muscle fibers (mitochondria, lipolysis)

Describe the cardiovascular response of SV.

End-diastolic volume is significantly increased.

Describe the relationship of heart rate with intensity.

Increases linearly.

Describe the oxygen uptake (VO2)

It increases during an acute bout of aerobic exercise, and it is directly related to the mass of exercising muscle, metabolic efficiency, and exercise intensity.

What term describes ‘The greatest amount of oxygen that can be used at the cellular level for the entire body’?

Maximal oxygen uptake (VO2 max)

What is the resting oxygen uptake?

1 MET or 3.5 mL/kg/min

What term ‘estimates the pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction’?

Systolic blood pressure

What term ‘estimates the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels’?

Diastolic blood pressure

How does blood pressure change during exercise?

SBP increases and DBP decreases or stays the same.

What term describes ‘during aerobic exercise, blood flow to active muscles is considerably increased while blood flow to other organ systems is reduced’?

Control of local circulation

What seven things does acute aerobic exercise result in?

Increased cardiac output, increased stroke volume, increased heart rate, increased oxygen uptake, increased systolic blood pressure, increased blood flow to active muscle, and decreased diastolic blood pressure.

Describe respiratory responses during aerobic exercise.

Significant increases in oxygen. During high-intensity aerobic exercise, the pressure gradients cause movement of gases across cell membranes.

What are chronic adaptations to aerobic exercise?

Increasing maximal cardiac output, stroke volume, and fiber capillary density. Increased parasympathetic tone leads to decreases in resting and submaximal exercise heart rates.

What are two chronic respiratory adaptations?

Tidal volume and breathing frequency with maximal exercise.

What are chronic neural adaptations?

Efficiency is increased and fatigue of the contractile mechanisms is delayed.

What are chronic muscular adaptations?

Increase in aerobic capacity of the trained musculature.

What are chronic bone and connective tissue adaptations?

Tendons, ligaments, and cartilage grow and become stronger proportionally to the intensity of the exercise.

What are chronic endocrine adaptations?

Increased hormonal circulation, secretion rates of many hormones, and blunted responses to submaximal exercise.

What is one of the most commonly measured adaptations to aerobic endurance training?

An increase in VO2max is associated with an increase in maximal cardiac output.

What are seven aerobic endurance training results?

Reduced body fat, increased maximal oxygen uptake, increased running economy, increased respiratory capacity, lower blood lactate concentrations at submaximal exercise, increased mitochondrial and capillary densities, and improved enzyme activity.

What ‘can improve aerobic exercise performance and many enhance tolerance to certain environmental conditions’?

Blood doping

What can cause ‘an acute effect that could impair performance’?

Smoking

What can ‘dictate the absolute magnitude of the training adaptation’? (Amount of muscle fiber, left ventricle size, lung size, thoracic cavity size)

Genetic potential

Describe how age and sex influence training adaptations.

As someone ages, their maximal power decreases. Women have 73 to 85% aerobic power of men.

What term describes ‘If inactivity, other than proper recovery, follows exercise, an athlete loses training adaptations’?

Detraining

What term describes ‘the planned reduction of volume in training that occurs before an athletic competition or a planned recovery microcycle’?

Tapering

True or False. Proper exercise variation, intensity, maintenance programs, and active recovery periods can adequately protect against serious detraining effects.

True

Which of the following physiological characteristics decreases as an adaptation to aerobic endurance training?

•a. maximal cardiac output

•b. maximal stoke volume

•c. resting heart rate

•d. capillary density

•c. resting heart rate

During acute aerobic exercise systolic blood pressure ______________ and diastolic blood pressure __________________ compared to rest.

•a. increases; decreases

•b. increases; increases

•c. decreases; decreases

•d. decreases; increases

•a. increases; decreases

In response to an aerobic training program _______________ muscle fibers will show the most dramatic metabolic and blood flow adaptations.

•a. Type Iia

•b. Type Iix

•c. Type I

•c. Type I

During acute aerobic exercise, arterioles near active musculature ____________ and arterioles near other organs tend to ____________.

•a. vasoconstrict; vasoconstrict

•b. vasodilate; vasodilate

•c. vasodilate; vasoconstrict

•d. vasoconstrict; vasodilate

•c. vasodilate; vasoconstrict

Anaerobic exercise: a. What type of exercise stimulus, b. what muscle fibers primarily adapt, and c. what body systems most significantly adapt?

a. High-intensity, short duration (~2 mins or less). b. Type IIa or IIx muscle fibers. c. neuromuscular (nervous system), muscular structure/physiology, bones, ligaments, tendons, and cartilage.

Aerobic exercise: a. What type of exercise stimulus, b. what muscle fibers primarily adapt, and c. what body systems most significantly adapt?

a. Low-moderate intensity, long duration (3 mins or greater). b. Type IIa or I muscle fibers. c. Cardiovascular, respiratory (muscles of respiration), nervous system (autonomic), and bone (weight-bearing)

In layman’s terms, explain to a strength/power athlete (football player) why running 4 miles regularly may not be the most beneficial to their performance?

Running 4 miles will not be beneficial because you need to do shorter, higher-intensity activities. Your sport includes a lot of short plays over 60 minutes. A better exercise for you would be to train in sprinting and stopping instead of long-distance running. This aligns more directly with your football setup.

For someone who has never trained, how long do they need to train consistently to seem physical adaptations?

8 to 12 weeks