PT - exam 2 study guide ch6

Example 1 — HRmax and training zone (220 − age)
Problem: Age = 25. Find HRmax and 60–80% training zone.

Step-by-step:

1. HRmax = 220 − age = 220 − 25 = 195 bpm

2. 60% of HRmax = 0.60 × 195 = 117.0 bpm

3. 80% of HRmax = 0.80 × 195 = 156.0 bpm

Answer: HRmax = 195 bpm. Target zone 60–80% = 117–156 bpm.

Example 2 — Fick equation (VO₂ = Q × a−vO₂diff)
Problem: Suppose during intense exercise: HR = 180 bpm, stroke volume = 120 mL/beat, a−vO₂ difference = 15 mL O₂ / 100 mL blood. Compute Q and VO₂ (in L/min).

Step-by-step:

1. Convert stroke volume to liters: 120 mL = 0.120 L.

2. Cardiac output Q = HR × SV = 180 × 0.120 = 21.6 L/min.

3. Convert a−vO₂ diff to L O₂ per L blood:

   • 15 mL per 100 mL = 15 mL / 100 mL.

   • Per 1 L (1000 mL): (15 mL / 100 mL) × 10 = 150 mL per 1000 mL = 0.150 L O₂ per L blood.

4. VO₂ = Q × a−vO₂ diff = 21.6 L/min × 0.150 L O₂/L blood = 3.24 L O₂ / min

Answer: Q = 21.6 L/min; VO₂ ≈ 3.24 L/min (which equals 3240 mL/min).

Q: All the following describe aerobic endurance training adaptations that occur due to repeated training bouts and overload that persist in recovery, EXCEPT:

a. Improvements in maximal rate at which oxygen can be taken up, distributed, and utilized by the body during large muscle mass recruitment exercise is improved by CHRONIC endurance training.
b. CHRONIC endurance training leads to an increase in maximal heart rate during max intensity exercises (100% VO₂max)
c. Heart rate after CHRONIC endurance training leads to a reduction in resting values, and during submaximal exercise.
d. Skeletal muscle Type I fibers have an increase in capillary supply and mitochondrial density after CHRONIC endurance training.

A: ✅ b. CHRONIC endurance training leads to an increase in maximal heart rate during max intensity exercises (100% VO₂max)

Q: Which of the following occurs during an ACUTE bout of aerobic endurance training?
a. Decrease in sympathetic tone, decrease in parasympathetic tone, decrease in heart rate
b. Increase in sympathetic tone, decrease in parasympathetic tone, decrease in heart rate
c. Increase in sympathetic tone, decrease in parasympathetic tone, increase in heart rate
d. Decrease in sympathetic tone, increase in parasympathetic tone, increase in heart rate

A: ✅ c. Increase in sympathetic tone, decrease in parasympathetic tone, increase in heart rate

Q: What is the simple equation that allows personal trainers to calculate an individual’s age-predicted HRmax?
a. _________ ___ __________ = MaxHR

A: ✅ 220 − age = MaxHR

Q: All of the following would ACUTELY increase as a result of aerobic endurance training except for _________________.
a. Blood flow to digestive system
b. Blood flow to skeletal muscle
c. Mean arterial pressure
d. Heart rate

A: ✅ a. Blood flow to digestive system

Q: Plasma volume increase during an ACUTE bout of aerobic endurance training?
a. True
b. False

A: ✅ b. False

Q: During a graded exercise test (GXT), respiratory response variables RER and RQ are measured to estimate the portions of ___________, ___________, and _____________ being utilized at rest and during exercise.
a. Heart rate, Stroke volume, and cardiac output
b. Fats, carbohydrates, and protein
c. PCr, Glucose, and glycogen
d. Type I, Type IIa, and Type IIx fibers

A: ✅ b. Fats, carbohydrates, and protein

Q: Which of the following RER values would be reflected or indicating an individual is using 100% anaerobic metabolism during exercise?
a. 1.00
b. 0.85
c. 0.1
d. 0.7

A: ✅ a. 1.00

Q: Which of the following is the only endocrine variable that ACTUELY decreases during aerobic endurance training bout of exercise to decrease blood glucose uptake by cells and inhibit lipolysis?
a. Epinephrine/norepinephrine
b. Glucagon
c. Insulin
d. Cortisol
e. Growth hormone

A: ✅ c. Insulin

Q: What intensity during an aerobic endurance training bout of exercise would stimulate and lead to an ACUTE endocrine response of increased concentrations in epinephrine/norepinephrine, cortisol, and growth hormone?
a. ~25% of VO₂max
b. 100% VO₂max
c. ~60% of VO₂max
d. ~85% of VO₂max

A: ✅ d. ~85% of VO₂max

Q: Which of the following is most accurate regarding the CHRONIC adaptations from aerobic endurance training leading to anatomical changes to the heart muscle?
a. Cardiac muscle hypertrophy of the atrium leads to increased contractility of the heart, leading to changes in resting values by increasing diastolic volume, increased stroke volume, and decreased heart rate.
b. Decreased blood volume and increased myocardial thicken lead to decreased mean arterial pressure during exercise.
c. Increased blood volume, increased ventricular cavity and myocardial thickness of the left ventricle, leading to increased filling time and contractility and decreased heart rate at rest
d. Myocardial thickness of the right ventricle decreased, and the left ventricle increased, leading to myocardial capillaries changing proportionally with ventricular mass, resulting in higher heart rate at max intensity.

A: ✅ c. Increased blood volume, increased ventricular cavity and myocardial thickness of the left ventricle, leading to increased filling time and contractility and decreased heart rate at rest

Q: As a result of chronic endurance training, maximal cardiac output ______, while resting and submaximal cardiac output ______.

A: ✅ Maximal cardiac output increases; resting and submaximal cardiac output stay the same or decrease slightly.

Q: Using the Fick Equation (VO₂ = Q * a-vO₂ difference), explain the cardiovascular responses to CHRONIC aerobic endurance training that can lead to changes in VO₂max.

A: ✅ VO₂max increases due to greater stroke volume (↑Q) and enhanced oxygen extraction (↑a-vO₂ difference).

Q: Aerobic endurance training consistently recruits many high-level muscles required for the repetitive actions needed, leading to predominantly recruiting Type I muscle fibers?
a. True
b. False

A: ✅ a. True

Q: Small changes in fiber type distribution shifts to a greater distribution of Type I muscle fibers, which of the following CHRONIC adaptations also occur within the muscle fibers?
a. Increase in muscle size and fiber size
b. Increase in capillary density and decrease in glycogen stores
c. Improved oxidative enzyme activity and increased mitochondrial density
d. Increased glycogen stores and decreased myoglobin stores to 90%

A: ✅ c. Improved oxidative enzyme activity and increased mitochondrial density

Q: How does the CHRONIC adaptation of improvements in exercise economy lead to changes in lactate thresholds and VO₂max?

A: ✅ Improved economy raises the lactate threshold and allows higher VO₂max performance before fatigue.

Q: List at least four (4) reasons why VO₂max increases with chronic endurance training.

A: ✅ Increased stroke volume, cardiac output, capillary density, and mitochondrial function.

Q: To induce CHRONIC endocrine responses to aerobic endurance training in epinephrine/norepinephrine, cortisol, and growth hormone, the exercise intensity will need to be at a higher absolute exercise intensity as pre-training.
a. True
b. False

A: ✅ a. True

Q: At what intensity and duration support the dose-response relationship that leads to modest weight loss of 2–3 kg over a period of CHRONIC aerobic endurance training?
a. Two exercise sessions per week, lasting 30 minutes each, at a moderate intensity
b. Three exercise sessions per week, lasting 60 minutes each, at a low intensity
c. Three exercise sessions per week, lasting 45 minutes each, at a moderate intensity
d. Five exercise sessions per week, lasting 35 minutes each, at a moderate intensity

A: ✅ d. Five exercise sessions per week, lasting 35 minutes each, at a moderate intensity

Q: The “theoretical” ceiling of an individual is limited by genetics, 20–30% of difference in VO₂max and 50% of the difference in HRmax.
a. True
b. False

A: ✅ a. True

Q: Explain how differences in heart and lung size, muscle mass, blood volume, and body composition can be an influencing factor for determining relative adaptations to CHRONIC aerobic endurance training between males and females.

A: ✅ Males generally have larger hearts, greater lung volumes, and higher hemoglobin levels, leading to higher absolute VO₂max; females adapt similarly but often have lower total oxygen-carrying capacity.

Q: When detraining occurs, aerobic training adaptations reverse faster compared to resistance training adaptations.
a. True
b. False

A: ✅ a. True