Module 6 KINE 3080 Notes Aerobic

Endurance training causes what fiber type twitch

IIx to IIa

mTOR =

protein synthesis

Anaerobic training adaptations does not include

hypertrophy of type I fibers

What is Principle of Overload?

must increase demands on body to make further improvements

• muscle overload

• progressive training

Principle of Specificity

exercise adaptations are specific to the mode and intensity of training

• training must stress relevant physiological systems for sport and be specific for activity, volume, and intensity

Principle of Reversibility

“Use it or lose it”

• training improves strength and endurance

• detraining reverses gains

As you do more endurance training , does your VO2max improve?

true

Does Vo2max decrease with age?

typically

With training, does stroke volume improve?

true

Because HR is lower and SV is higher, they equal

the same cardiac output

with exercise training, what happens?

capillary density, hemoglobin and mitochondrial density all increase.

if capillary density increases, there is

more exchange and nutrients/O2 pass through faster

increase in hemoglobin is useful adaptation because in endurance training

carries more O2 and can deliver more to muscle

Increases mitocholndrial density is useful for aerobic exercise because

where our substrates oxidize

What is prime goal of endurance training?

increase capacity of oxidative metabolism

PGC-1a

signal to create more mitochondria

“bigger” mitochondria =

increased efficiency

What are low oxidative fibers ?

Type II

What are high oxidative fibers ?

Type 1 (like oxegyn)

Effects of Endurance Exercise Training on Substrate Metabolism

• Increased capillaries

• Increased Blood flow and Slower blood flow

• increase O2 and FFA uptake into muscle

• increased FFA use

• Decreased CHO use

• Increased Mitochondria

• Increased enzyme for Beta-Oxidation and oxidative phosphorylation

What is one of the MAJOR limiting factors in endurance performance?

accumulation of H+

What is indicator of muscle metabolic stress in endurance training?

production of lactic acid by muscles

During endurance exercise, what are the changes that occur in the muscle?

Increase AMP/ATP ratio

Increased Intracellular Ca2+

Increased Free Radicals

What is AMP

adenosine monophosphate

What do the changes in muscle activate in endurance training?

a series of cellular signals (second messengers)

The result in activation of second messengers in endurance training is ?

Increased Mitochondria Formation

IIx → IIa fiber type shift

Increased antioxidant production

Endurance Training Muscle Adaptations summary?

endurance training causes changes in muscle

bunch of molecular signals are initiated

results in skeletal muscle adaptations

Detraining in Endurance Exercise ?

HRmax: doesn’t change much

a-vo2 diff max: decreases after first few weeks

Qmax: decreases rapidly (because of decreased SVmax)

VO2max: decreases ~20% after 2-3 months

Is any form of exercise purely anaerobic or aerobic ?

false

What is SIT?

10-30 seconds @ >100% Vo2max

What is HIIT

31 sec @ 80%VO2max

to

240 sec @ 100% VO2max

Anaerobic-Induced Changes?

improved buffering capacity, increased muscle protein synthesis, increased VO2max, and increased anaerobic power