1 - Adaptations to Chronic Training

when do acute exercise changes occur

during or after exercise

chronic changes are

adaptations from long-term training

heart rate increases by __ bpm with each MET increase in workload

10

stroke volume at resting

60-100 mL/beat

in untrained, stroke volume plateaus ___% of VO2max or ___ mL/beat

40-50, 100-120

cardiac output at rest

5 L/min

cardiac output at max exercise

20+ L/min

stroke volume increases (linearly/curved) with increasing exercise intensity

linearly

cardiac output increases (linearly/curved) with increasing exercise intensity

linearly

a-v O2 differences increases from around __ mL O2/dL to __ mL/dL

5, 15

mean arterial pressure (increase/decreases) with exercises

increases

pulmonary ventilation increases from __ L/min to __ L/min at max

6, 175

what is the ventilatory threshold for untrained? Does it increase abruptly or gradually?

50% of VO2, abruptly due to lactate accumulation in blood and buffering

aerobic/anaerobic adaptation requires how much time?

4-8 weeks

neurological adaptation takes ____ weeks

2-4

hypertrophy takes ____ weeks

4-8

factors affecting adaptation

genetics, initial level of fitness, training dose, training specificity, sex, age

high, medium, and low responders to training result in ~__% of variance in training response in VO2max due to genetics

50

what is the relationship between initial level of fitness and improvement?

high initial fitness has lower improvements

purpose of CV/pulmonary changes is to…

improve ability to deliver/utilize oxygen for working muscles

sex differences that affect aerobic and anaerobic adaptation

aerobic: men have 15-25% greater VO2max than women

anaerobic/resistance: different hormonal responses lead to differences in hypertrophy/strength

how much greater is the baseline VO2max in men than women?

15-25%

what is the best indication of CV fitness?

VO2max

10-30% increases in VO2 max should be expected within __-__ weeks of training.

12-24

what is the upper limit of VO2max in men and women?

85 mLO2/kg/min

75 mLO2/kg/min

____ results in blunted exercise adaptation

increased age

what best describes cardiovascular fitness?

VO2max

what is the expected increase in VO2max after 12-24 weeks of training?

10-30%

when does VO2max start to plateau with regular aerobic training?

18-24 months

(T/F) body composition does not change until VO2max increases by 20%

F, increases >30% most likely seen with changes in body composition

what is the upper limit for VO2max in men and women?

men: 85 mL/kg/min

women: 75 mL/kg/min

(T/F) absolute submax work rate has different requirements depending on fitness level.

F, it is a fixed requirement that is similar between humans

Training improves _____ at submax rates

noefficiency

does training affect HRmax?

no

resting heart rate decreases ~__bpm with chronic training

7

submax workload HR decreases by _____ bpm with chronic training

12-15

what are changes in the autonomic system with training?

reduced sympathetic, increased parasympathetic drive

decreased intrinsic firing rate of SA node

results in reduced resting HR, reduced HR at given workload

one of the biggest contributors to increases in VO2max is…

stroke volume

eccentric hypertrophy of heart is

enlargement of LV cavity

concentric hypertrophy of heart is

thickening of cardiac walls

pathological hypertrophy leads to

weak, stretched out muscle with large volume or hypertrophied muscle with small volume

endurance activity leads to what type of hypertrophy?

eccentric, enlargement of LV cavity —> increased EDV

resistance activity leads to what type onf hypertrophy?

concentric hypertrophy, increased mass without increasing volume

does max cardiac output increase with aerobic training? does submax cardiac output increase with aerobic training?

yes, a little

(T/F) the heart consumed 60% of O2 from coronary artery blood flow

F, 70%

(T/F) the first 12-20% increase in plasma volume occurs quickly within the first 3-6 training sessions, but returns to pretraining levels quickly ending training

T

hemoglobin mass/blood volume is __% larger in highly trained endurance athletes

35

a-vO2 difference would be (higher/lower) with more efficient O2 extraction

lower

O2 extraction from blood increases due to

more effective distribution of blood to muscles

increased capillary density

increased mitochondrial volume/number

myocardial changes after aerobic training

increased perfusion

RPP increase at submax workload is less compared to pretraining due to reduced HR and BP

heart beats more strongly and efficiently at rest and with exercise

what causes a lower rate of lactate formation in endurance trained individuals?

O2 deficit

Why does resting SBP reduce up to 24 hours after a single bout of exercise?

reduced total peripheral resistance from reduced sympathetic nervous system activity

normalization of arteriole morphology

altered renal function

what is the key component to maintain fitness?

intensity (even with decreased frequency)

when do you see 50% of regression after discontinuing aerobic training?

4-12 weeks

when do you see complete deadaptation after discontinuing aerobic exercise?

10 weeks - 8 months

(T/F) discontinuing resistance exercise for as little as 2 weeks results in decrease in eccentric strength by >10% and 6% loss of type II fiber area

T

>3 weeks of discontinued resistance exercise results in __% of losses

50

primary stimulus for changes in ligaments, tondosn, and bone

mechanical force during resistance exercise

changes within muscle with resistance training

increased muscle substrate stores ATP-PC

increased capillary density

increased pennation angle

increased mitochondria

increased SR and T-tubule density - enhances calcium release and contraction

increased enzyme activity

larger motor units have a (higher/lower/same) recruitment threshold

higher

aerobic trainings vs resistance training on the CV system

aerobic training has a smaller increase in LV size

larger decrease in resting HR/BP (resistance training has little/no effect on resting HR/BP)

larger decrease in submax HR

greater positive effect on aerobic endurance

what type of training improves lactate threshold due to improved buffering at muscular level?

anaerobic training

at rest/submax exercise there is/is no change in pulmonary gas exchange

is no

increased pulmonary gas exchange during max exercise results in…

more alveoli involved during maximal exercise

increased pulmonary blood perfusion