adaptations to aerobic exercise

what is cardiorespiratory endurance

ability to sustain prolonged dynamic exercise

how are cardiorespiratory improvements achieved

through cardiovascular, respiratory, muscle, and metabolic adaptations

maximal endurance capacity =

vo2 max

can we achieve a lower HR using the same submax exercise intensity

yes

heart size ___ with exercise

increases (cardiac hypertophy)

stroke volume ___ with exercise

increases

HR __ with exercise

decreases

cardiac output __ with exercise

increases

blood flow __ with exercise

increases

BP __ with exercise

decreases (mainly systolic)

blood volume __ with exercise

increases

what is the fick equation

VO2 = CO x a-vO2 difference

with training, heart___ and ___ volume __

mass; LV; increase

an increased target pulse rate (TPR) leads to what

cardiac hypertrophy

cardiac hypertrophy increases __ volume

stroke

__ plasma volume leads to increased __ volume which leads to __ EDV which increases __

increased; LV; increased; SV

volume loading effect

everything increases

an increased plasma volume leads to an increased __ which increases __

EDV; preload

preload

load of blood that enters the heart

resting and submax HR decreases with training which increases ___ and ___

filling time and EDV

an increased LV mass leads to ____

increase in force of contraction

an increase in TPR leads to decreased __

afterload

afterload

The force or resistance against which the heart pumps

SV adaptations to training ___ with age

decrease

resting HR decreases ___ per minute per __ of training

1 beat; week

resting HR decreases due to

increased parasympathetic and decreased sympathetic activities

max HR equation

220 - age

max HR cannot be __ with exercise

changed

max HR decreases with __

age

__ and __ interact to optimize CO

HR and SV

HR recovery is ___ with training

faster = less time to recover from exercise

blood flow __ to inactive regions

decreases

during exercise, capillarization and capillary recruitment ___

increase

the total cross sectional area for capillary exchange ___ with exercise

increases

the total blood volume ___ with exercise

increases

an increase in total blood volume prevents any ___ in venous return as a result of more _____

decrease; blood in capillaries

during exercise the total blood volume __ rapidly

increases

the plasma volume increases due to

increased plasma proteins, water, and sodium retention

RBC volume __ but hematocrit may ___

increases; decreases

plasma viscosity ___ with exercise

decreases

why does hematocrit decrease even though BV is increasing?

the hematocrit equation is RBC percentage over total BV. More RBC are being divided

submax intensity pulmonary ventilation __

decreases

max intensity pulmonary ventilation __ due to increased __ and __

increases; TV and resp frequency

pulmonary diffusion at rest and submax intensity remain __

unchanged

at max intensity pulmonary diffusion __ due to ___

increases; increased lung perfusion

a-vo2 diff __ due to ___ and ___

increases; o2 extraction and active muscle blood flow

increased o2 extraction is due to ___

increased oxidative capacity

type __ muscle fibers __ with exercise

one; increase

type IIx may perform like

type IIa

myoglobin content increases by ___ and supports __ in muscle

75-80%; oxidative capacity

during exercise, mitochondria increase in __ and __

size and number

oxidative enzymes activity __ with training

increase

volume =

F x I x D

during exercise lactate production ___ and lactate clearance __

decreases; increases

increased lactate threshold allows ___ without ___

higher intensity; lactate accumluation

RER __ at both absolute and relative submax intensities

decrease

RER are ___ dependent on __ and __ dependent on __

more; fat; less; carb

resting vo2 is ___ with training

unchanged

submax vo2 is ___ or ___ with training

unchanged or decreased slightly

what is the best indicator for cardiorespiratory fitness

vo2 max

vo2 max can only increase by

15-20%

the increase in vo2 max is due to increases in ___ and ___

CO and capillary density