Ex phys Overall Review Final

specificity

need to stress the appropriate system

•aerobic activities to stress oxidative pathways; anaerobic activities to stress glycolytic pathways

overload

•stress of exercise/training must exceed what the system is accustomed to doing

•Manipulate time and distance

•Monitor lactate levels and adjust intensity accordingly

maintenance (aerobic)

adaptations will reverse unless activity is continued that facilitates persistence of the adaptations

Long Slow Distance (LSD

A continuous aerobic training session performed at a steady-state pace for an extended period of time or distance

Fartlek Workout

A type of training session named from the Swedish word meaning "speed play," that combines the aerobic demands of a continuous run with the anaerobic demands of sporadic speed intervals

Interval Training

An aerobic and/or anaerobic workout that consists of three elements: a selected work interval (time or distance), target time for distance, predetermined recovery period

RPE that corresponds with

LT1

LT2

12

14

how do regulatory hormones respond to training

blunted

a.Rise in glucagon is less.

b.Suppression of insulin is less.

c.Rise in Epi/NE is less.

d.Rise in GH is less.

e.Rise in cortisol is less.

(allows use to work longer)

carbs as fuel in trained

a.Increased muscle and liver glycogen

b.Slower rate of glycogen depletion

c.Less CHO in fuel mixture

Increased rate of glycogenolysis (sprint training)

(allows us to work longer before exhaustion)

better use of lactate leads to slower glycogen depletion

fat as a fuel source in trained

a.Increased mobilization of FFA from adipose

b.Increased plasma FFA during submax exercise

c.Increased fat storage adjacent to mitochondria within muscles

Increased ability to utilize fat at any given plasma concentration

gives us lower RER

protein as a fuel source in trained

a.Increased ability to utilize leucine

b.Increased capacity to form alanine (gluconeogenesis- make more glucose)

enzyme adaptation in trained

a.Increased glycogen phosphorylase activity:

b.Increased PFK activity:

c.Decreased LDH activity in skeletal muscle with aerobic training:

•Opposite seen with strength and sprint training

how to increase

glycogen phosphorylase activity

PFK activity

Decrease LDH activity

HIIT (short <10 or long >10 sprint intervals

long duration sprint intervals

aerobic training

shuttle activity in trained

a.Increased activity of malate-aspartate shuttle enzymes- cardiac efficiency

b.No change in glycerol-phosphate shuttle enzymes

mitochondrial enzymes in trained

a.Increased size and number of mitochondria

b.Increased activity of most of the enzymes of the Krebs cycle, electron transport, and oxidative phosphorylation

oxygen utilization in trained

1.Maximal oxygen consumption (vo2max)

-Increased

2.Submaximal oxygen cost

-Unchanged

-Increased myoglobin concentration

3.Oxygen deficit and drift

-Decreased oxygen deficit (cellular respiration starts sooner- greater density of mitochondria)

-Decreased oxygen drift

4.Excess postexercise oxygen consumption (EPOC)

Shift toward greater fat utilization

5.Lactate accumulation

lactate accumulation in trained

•Fuel shifts

•Enzyme activity changes

•Blunted neurohormonal responses

ATP-PC in trained

a.Equal ATP per gram of precursor fuel

b.Increased ATP-PC storage

c.Decreased depletion at same absolute workload

d.Equal depletion at same relative workload

e.Increased ATP-PC turnover

influence of age and sex on metabolic adaptation

•The available evidence indicates that training changes in children, adolescents, and the elderly are similar to changes for adults.

•

Males and females respond to the same training with the same adaptations.

detrainin

•The metabolic factors that improve the most with training (aerobic energy production) decrease the most with detraining

•

•Pretraining levels are reached in about 3 to 6 weeks after cessation of training

thermoregulatory adaptations in endurance training

•a lower resting core temperature, larger plasma volume, earlier onset of sweating, smaller decrease in plasma volume during exercise

thermoregulatory adaptations in HIIT training

decreases time required for acclimatization to exercise in hot environments

central cardiovascular adaptation

adaptation that occur in the heart and contribute to an increased ability to deliver o2

Peripheral Cardiovascular Adaptations

adaptations that occur in the vasculature or the muscles that contribute to an increased ability to extract o2

cross training

the developments or maintenance of cardiovascular fitness by altering between or concurrently training in 2 or more modalities

overload (cardiorespiratory)

Intensity: Heart Rate Methods, Oxygen Consumption/%VO2R Methods, RPE Methods

2. Duration/Time (or Quantity)

3. Frequency

adaptations/ progression (cardiorespirtory)

•Start with at least 10 minutes at low-moderate intensity, increase by 5-10 minutes every 1-2 weeks over the first 4-6 weeks.

•Step-load progression over 2-3 weeks, followed by decrease for recovery

•Duration progression: if under 20-30 mins, increase by no more than 20%/week; above 30 minutes, increase by no more than 10%/week.

•Intensity: last variable to be increased; no more than 5% HRR every 6 exercise sessions (1.5-2 weeks)

what is the most important variable to maintain during maintenance

intensit

what to do if retrogression/ plateau or reversibility is seen

if no improvement despite progression of training program, assess for overtraining, have to have a maintenance program or gains will be lost

benefits of warm up

Increases BF to active muscles (increase O2)

2. Increases BF to myocardium

3. Increases the dissociation of oxyhemoglobin

4. Earlier sweating

5.May reduce abnormal heart rhythms

(increase temp makes more elastic)

cardiac structures in trained

more ventricular mass (increase SV and CO)

greater EDV

cardiac output in trained

1.no change at rest and in submax but higher at max due to ability to do more work

SV in trained

increased SV at rest with submax and max

HR in trained

lower resting rate

maximal o2 consumption in trained

increases in trained (5-30%) rapid increase in first 2 months of training smaller increase after

vascular structure in trained

vascular function in trained

increased vessel size and density

improved endothelial function (ability to constrict and dilate)

blood pressure in trained

little to no change at rest, during submax or max exercise in normotensive adults; possible higher max BP

total peripheral resistance in trained

no change at rest or absolute submax, lower max

rate pressure product in trained

lower at rest and during submax; max may be unchanged or slightly increased

blood volume in trained

increased (20-25% in elite athletes); hemoglobin and hematocrit decreases (more dilute)

clotting formation and breakdown in trained

decreased clotting and improved breakdown of clots

sex differences in CV adaptations

•No sex differences in central or peripheral with aerobic methods

•Relative increases are similar between sexes

•Males have higher absolute values

•Males tend to have higher VO2max than females

•Significant variation in VO2max among athletes

•VO2max adaptations specific to demands of the sport

CV adaptations in older adults

•Similar to adaptations seen in young adults

•Doesn't stop declines in performance associated with aging, but trained older adults have better physiological profiles than sedentary adults

detraining in

VO2 max

CO

SV

HR

decline in first 12 days level off then further decline (still higher than sedentary)

significant decline in first 12 days then levels off (higher than sedentary)

decline rebound (about same as sedentary)

increase in HR after 84 days returns to sedentary status

RMT respiratory muscle training

−IFRL: inspiratory flow-resistive loading

−VIHT: voluntary isocapnic hyperpnea training

−IPTL: inspiratory pressure-threshold loading

increases measures of inspiratory muscle strength, endurance, maximal rate of shortening, and power

training likely prevents or delays exercised-induced diaphragmatic fatigue

considerations for altitude

Arrive early enough to acclimatize

Barometric pressure decrease

PP of o2 is lower

Alveolar PP o2 lower

O2 saturation lower

Arterial pp o2 lower

% is the same but pressure is different (gas exchange becomes problematic)

exercise response to altitude

●Aerobic endurance exercise is impacted—earlier onset of fatigue.

●Sprints and muscular strength/endurance are impacted less (perhaps enhanced in some cases- less air resistance).

impairment in o2 delivery-> greater lactate response

how to acclimate to altitude

Spend a minimum of 2−4 weeks at altitude at any one time.

2. If living and training at high altitude, maintain intensity, but decrease the duration, and increase frequency.

3. Lengthen rest periods.

4. Aggressively replace fluids and eat a high-calorie, high-CHO diet.

acclimitatization

hemoconcentration; blood volume increases after several weeks; increased VT; Q lower; VO2max remains lower and lactate higher

Exercise Training and Pollution recommendations

Susceptible individuals should not exercise outdoors during air quality warnings.

2. avoid prolonged, heavy exercise during hazardous air warnings.

3. Time of day and traffic may affect exposure to pollutants.

4. Runners, cyclists, and in-line skaters should not exercise near heavy traffic.

Smoking should not be allowed in areas where people exercise.

6. Arenas that use fossil-fueled ice-resurfacing machines and have poor ventilation should be avoided.

7. To avoid production of as many chloramines as possible, swimmers should shower with soap before entering the pool, wear a cap, remove makeup, and respect bare-feet zones.

resistance training

A systematic program of exercises involving the exertion of force against a load used to develop strength, endurance, and/or hypertrophy of the muscular system

developing a resistance training program

goal ID

evaluate initial strength or muscular endurance

determine periodization

determine design of sessions

goal identification

•Desired outcome?

•Component of muscular fitness to be stressed?

•Mode of contraction most appropriate?

•Muscle groups to be stressed?

Training principles

•Specificity

•Individualization

Evaluation of initial strength or muscular endurance levels

•Each muscle group to be used

•Proper lifting techniques

•

Training principles

•Specificity

Determination of the training cycle (periodization)

•Prevention of boredom

•Peaking

•

Training principles

•Adaptation

•Progression/Retrogression/Plateau

•Individualization

Determination of the training system (design of a single session)

•Exercises to be included

•Load

•

Training principles

•Specificity

•Overload

•Individualization

Warm-up and cool down

specificity application

muscle group (single, multi joint)

type of contraction (Static, Dynamic, velocity, ROM)

overload application

intensity (load)

volume

frequency

rest intervals

outcome of Low repetitions (3- to 5-RM); high intensity; 4 sets; 3 minutes rest between sets

-Greatest improvement in maximal strength

-Increase in all 3 muscle fiber types

outcome of Medium repetitions (9- to 11-RM); intermediate intensity; 3 sets; 2 minutes rest between sets

-Increase in all 3 muscle fiber types

outcome of High repetitions (20- to 28-RM); low intensity; 2 sets; 1 minute rest between sets

-Greatest improvement in muscular endurance

•Greatest increase in maximal aerobic capacity

•Greatest increase in time-to-task failure

rest/ recovery principles

•At least 1 day of rest between sessions for same muscle group

•Alternate heavy & light days

•High volume training may require 72-hour rest breaks

progression guidelines

•Gradual

•Strength: increase weight

-May need to decrease reps initially

•Endurance: keep weight constant and increase repetitions

•Increase training volume by 2.5-5%

-Elite athletes may increase by more than 5%

maintenance (RT)

like aerobic maintenance, intensity is key, but total volume can decrease

Retrogression/Plateau/Reversibility (RT)

If not increase in gains despite progression of program, assess for overtraining; gains will be lost if training ceases

Warm-up and Cooldown (RT)

can use similar activities as used for aerobic warm-up; should also perform specific weight training exercises with a lower weight as a warm-up and cooldown; add stretching after cooldown

differences in upper vs lower body and number of reps

More sets in lower body increases strength more

sets in upper body is not as important

muscle size and shape adaptations

influenced by genetics, age, sex, and training protocol

•Increase in cross sectional area of 7-15% after 10-14 wks

-Hypertrophy of all 3 fiber types

•FG fibers have greatest increase in CSA

•Increase in:

-total contractile protein

-Size and # of myofibrils per fiber

-Amount of CT surrounding the muscle fibers

neural adaptations in RT

•Increased neural drive

•Increased MU synchronization

•Inhibition of GTOs

•Coordination of agonists, antagonists, synergists?

metabolic adaptations in RT

•Increased ability to produce ATP

•Increase in PC & glycogen stores

•Increased activity of creatine phosphokinase

hormonal adaptations in RT

•Neuroendocrine system crucial for catabolism/anabolism

•Conflicting information on specific training adaptations

sex differences in RT adaptations

pattern is similar

absolute are greater in men mediated by baseline strength

RT adaptations in youth

•Strength gains of approximately 30% (range 13-40%) are typical following short-term resistance training programs (up to 20 weeks) in children.

•

•Increases in strength seem fairly consistent between prepubescents and adolescents.

•

•No apparent difference in the relative strength (percentage) increases between boys and girls

RT adaptations in older adults

Similar or greater adaptations than young adults (starting lower)

sex differences across a lifespan

youth increase significantly adults less but equal between sexes older females about same as young adults' older men 100% increase frail elderly over 100% increase

endurance training adaptations

1.Increase in SO fiber size

●

2.Possible transition in FOG fibers to FG (metabolic change)

concurrent training adaptations (both aerobic and resistance)

•Strength gains are less

-Somewhat controversial

•Solution: periodization phases that emphasis either aerobic fitness or muscular strength/endurance

possible mechanisms for less gains with concurrent training

Overtraining

-Residual fatigue from aerobic training limits resistance training

-Molecular mechanisms

•Cell signaling

•Stimulation of different pathways may inhibit/interfere with certain pathways

Neuromuscular Adaptations to Detraining

●Strength is maintained longer than many other training adaptations

●5−30% decrease in strength reported with 30−32 weeks of detraining

sex differences in neuromuscular adaptations

●Females have greater strength decrements than males following 2 weeks of leg immobilization

●Females retain more muscle mass than males following 21 days of arm immobilization

●Females demonstrate decreased fatigability during low-intensity contractions following disuse

●Females take longer than males to recover strength following disuse

body composition

expressed as the relative percentage of body mass that is fat and fat-free tissue using a two-compartment model. Body composition can be estimated with methods that vary in terms of complexity, cost, and accuraccy

body comp norms

no universal acceptance

-A range of 10%-22% and 20%-32% for men and women, respectively, has long been viewed as satisfactory for health

-More recent data support this range although age and race, in addition to sex, impact what may be construed as a healthy percent body fat

anthropometric measurements

-Height, weight and body mass index (BMI)

-Circumferences

-Skinfold measurements

densitometry tests

-Hydrodensitometry (underwater) weighing

-Plethysmography

Techniques to Measure Body Composition

•Anthropometric methods

•Densitometry

-Dual energy X-ray absorptiometry

-Total body electrical conductivity

•TOBEC

-Bioelectrical impedance analysis

•BIA

BMI

used to assess weight relative to height and is calculated by dividing body weight in kilograms by height in meters squared (kg · m−2)

undeweight

BMI <18.5

normal wieght

18.5-24.9

overweight

25-29.9

obese class 1

30-34.9

obesity class II

35-39.9

obesity class III

>40

Waist Circumference (WC)

males 102cm

females 88 cm

Android distrubution of fat

•that is characterized by more fat on the trunk (abdominal fat) increases the risk of hypertension, metabolic syndrome, T2DM, dyslipidemia, CVD, and premature death compared with individuals who demonstrate gynoid or gynecoid obesity (fat distributed in the hip and thigh).

gynoid distribution

carried around hips

pear

intermediate distribution

equat fat in abdomen and hips

increased visceral fat

confer a higher risk for development of the metabolic syndrome compared to distribution of fat within the subcutaneous compartment

different sites for circumfrerence measurments

abdomen

arm

butt/ hips

calf

forearm

hips

midthigh

waist***

procedures for measuring circumference

•All measurements should be made with a flexible yet inelastic tape measure.

•The tape should be placed on the skin surface without compressing the subcutaneous adipose tissue.

•If a Gulick spring-loaded handle is used, the handle should be extended to the same marking with each trial.

•Take duplicate measures at each site and retest if duplicate measurements are not within 5 mm.

•Rotate through measurement sites or allow time for skin to regain normal texture.

waist to hip ratio

the circumference of the waist (above the iliac crest) divided by the circumference of the hips (buttocks/hips measure) and has traditionally been used as a simple method for assessing body fat distribution and identifying individuals with higher and more detrimental amounts of abdominal fat.