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Flashcards about the effects of physical training, metabolic adaptations, cardiorespiratory adaptations, and muscular changes with training.
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What is the principle of specificity in the context of training effects?
Energy systems respond differently to different types of training.
List the categories of adaptations to training.
Metabolic, Cardiovascular, and Muscular Adaptations
What are the metabolic & structural adaptations to sprint/strength training?
↑ Muscle ATP & CP, ↑ Muscle glycogen, ↑ Anaerobic enzymes, ↑ Lactic acid buffering, ↑ Muscle fiber size
What are the metabolic and structural adaptations to endurance training?
↑ VO2max, ↑ Muscle glycogen, ↑ Mitochondrial enzymes, ↑ Use of fat as a substrate, ↑ Lactate removal/ oxidation, ↑ Lactate threshold, ↑ Capillary number, ↑ Oxygen extraction, ↑ Muscle myoglobin content
At what point do blood lactate levels rise exponentially during exercise?
Lactate Threshold
What is the typical VO2max range at which the lactate threshold occurs in untrained individuals?
40 - 50% VO2max
What is the VO2max range at which the lactate threshold occurs in endurance trained individuals?
Up to 85% VO2max
How is the amount of work changed before the onset of fatigue after endurance training?
More work can be done before the onset of fatigue.
What are the cardiorespiratory adaptations to endurance training?
↑ VO2max, ↓ Resting & submaximal heart rate, ↑ Resting & exercise stroke volume, ↑ Maximal cardiac output, ↑ Blood volume, red blood cell #, hemoglobin content, ↑ Oxygen extraction, ↑ Blood viscosity, ↑ Ventilation at VO2max
How does blood viscosity change as an adaptation to endurance training, and what is the consequence?
Blood viscosity decreases, making blood movement easier, thus less work is done by the heart.
What happens to stroke volume at rest and during maximal exercise as a result of cardiovascular adaptations to dynamic aerobic exercise?
Stroke volume increases.
What happens to heart rate at rest and during submaximal exercise as a result of cardiovascular adaptations to dynamic aerobic exercise?
Heart rate decreases.
What happens to cardiac output during maximal exercise as a result of cardiovascular adaptations to dynamic aerobic exercise?
Cardiac output increases.
What is muscular strength highly related to?
Muscle cross- sectional area (CSA)
What do neural adaptations represent in strength training?
The 'early' adaptations to strength training.
When does muscle hypertrophy typically begin after starting training?
Approximately 6 - 8 weeks after beginning training.
What metabolic adaptations occur in muscle with training?
Increases in ATP, Creatine phosphate, Glycogen in type II muscle fibers, and Glycolytic / Anaerobic enzymes.
What is muscular power?
Ability to generate large amounts of force rapidly
What is muscular power specific to?
Velocity of movement
What is muscular endurance?
Ability to maintain force or repeated muscular contractions over time
What happens to absolute endurance as a result of the change in strength?
It increases.
Define hyperplasia in the context of muscle fiber changes with training.
↑ number of muscle fibers