Exam 3 Flashcards

Cardiorespiratory endurance

Ability to sustain prolonged, dynamic exercise. Improvements achieved through multisystem adaptations (cardiovascular, respiratory, muscle, metabolic)

Endurance Training

Increase in maximal endurance capacity = increase in Vo2 max. Increase in submaximal endurance capacity. Lower HR at same submaximal exercise intensity.More related to competitive endurance performance

Adaptations to Aerobic Training: Major Cardiovascular Changes

Heart size increase, Stroke volume increase, Heart rate decrease, Cardiac output, Blood flow, Blood pressure decrease, Blood volume increase

Stroke Volume

Increases after training but decreases with age

Resting HR

Decreases Markedly, Increases Parasympathetic and decreases sympathetic activity in heart

Submaximal HR

Decreases HR for same given absolute intensity. More noticeable at higher submaximal intensities

Maximal HR

No significant change with training, decreases with age

HR recovery

The more in shape you are the faster your HR will go down after being high

Cardiac output (Q•)

Training creates little to no change at rest, submaximal exercise. Maximal cardiac output increases considerably (due to increase SV)

Blood pressure

Decrease at given submaximal intensity. Increase Systolic , decrease diastolic __ at maximal intensity

Pulmonary ventilation

Decreases at given submaximal intensity. Increases at maximal intensity due to an increase in tidal volume and respiratory frequency

Pulmonary diffusion

Unchanged during rest and at submaximal intensity. Increase At maximal intensity due to an increase in lung perfusion

Capillary supply

Aerobic training Increases __________ for each fiber. May be key factor in the increase of VO2 max

fibers

Aerobic training increases the number of _____ causing one to perform like another

Myoglobin

Increases _______ content by 75 to 80%. Supports increase in oxidative capacity in muscle 

Mitochondria

Aerobic training increase the size and number of ____. The magnitude of change depends on the training volume.

Oxidative enzymes (SDH, citrate synthase)

Aerobic training Increases activity with training. It continues to increase even after V^•O_2max plateaus. Enhanced glycogen sparing

Lactate threshold

Aerobic training causes your _______ to increase to higher percentage of VO2 max. It decreases Lactate production, increases lactate clearance. Allows higher intensity without lactate accumulation

Respiratory exchange ratio (RER)

Aerobic training causes _____ to decrease at both absolute and relative submaximal intensities. It increases dependent on fat, decreases dependent on glucose

VO2 Max

Aerobic training can cause long term improvement with your _________, your highest being

True

true or false: Untrained female V^•O_2max < untrained male V^•O_2max

True

true or false: Trained female V^•O_2max closer to male V^•O_2max

Anaerobic training

_____ Training Increases In type IIa, IIx cross-sectional area. Increase In type I cross-sectional area (lesser extent) and Decreases percent of type I fibers, increases percent of type II

increase

ATP-PCr system-specific training leads to an _______ in strength

Glycolytic

Anaerobic training in the _______ system increases the key glycolytic enzymes activity. Performance gains come more from strength than from here.

Cross-training

Training different fitness components at once or training for more than one sport at once

Body Temp Regulation

Stress of physical exertion complicated by environmental thermal conditions

Homeothermic

regulate your own body temp. This is what humans are. This is nearly constant despite environmental temperature changes

Thermoregulation

regulation of body temperature around a physiological set point. For normal ranges of body and air temperature, this response is very effective

Acclimation:

short-term adaptation to environmental stressor (days/weeks)

Acclimatization

long-term adaptation to environmental stressor (months/years)

Transfer of heat between body and environment

Heat moves from body core to body shell via blood. When heat reaches skin, can be dissipated by conduction, convection, radiation, or evaporation

Conduction (K)

Heat transfer from one solid material to another through direct contact. EX; Sitting on chilly (or hot) metal bleachers

Convection (C)

Heat transfer by movement of gas or liquid across a surface. Increase in Movement across skin surface leads to an increase in heat exchange. This is a Major daily thermoregulatory factor

Radiation (R)

Heat loss in form of infrared rays. Body can give off or receive radiant heat

Major daily thermoregulatory factor

C + K + R = avenues of dry heat exchange

Insulation (I)

resistance to dry heat exchange. Still layer of air ideal insulator

Evaporation (E

Heat loss via phase change from liquid to gas. Primary heat loss during exercise (~80%). Clothing = resistance to E

Humidity and heat loss

_____ pressure affects Evaporation. High levels of this leads to heat exhaustion. Prolonged evaporation via sweat leads to dehydration

Cooling capacity of sweat

Air temperature can become ≥ skin temperature. Convection will not work, must depend on Evaporation. 1.5 L sweat evaporated cools 400 W

True

True or false: Skeletal muscle effectors help generate additional heat via shivering. Involuntary cycle of contraction and relaxation. Only heat production, no useful work

Endocrine gland effectors

Increases Metabolism leading to an increase in heat production. Cooling leads to release of thyroxine, catecholamines. Hormonal stimulation of heat production

Cardiovascular

When it is hot, the__________ system cannot provide sufficient blood flow to both exercising muscle and skin. Impaired performance, increases risk of overheating. Especially in untrained or non acclimated athletes

Critical temperature theory:

Brain shuts down exercise at ~40 to 41 ° C. Helps to explain limitations in trained, well-acclimated athletes

less than

When sweat electrolyte content is ______ than plasma, the duct reabsorbs some Na+, Cl-, and sweating occurs

2.5-3.2% body weight

Can lose 1.6 to 2.0 L each hour you’re out in the heat. What percentage is this?

Wet bulb

What do we use to meause air temp and dew point?

Signs and effects of a heatstroke

Life threatening, most dangerous condition cause by a Thermoregulatory mechanism failure

Characterized by a Core temp >40 ° C. Includes confusion, disorientation, and unconsciousness. If untreated, results in coma and death. Must cool whole body ASAP (e.g., ice bath)

SIgns and effects of heat exhaustion

Accompanied by fatigue; dizziness; nausea; vomiting; fainting; weak, rapid pulse. Caused by severe dehydration from sweating

Simultaneous blood flow needs of muscle and skin not met due to low blood volume. Thermoregulatory mechanisms functional but overwhelmed

when the wet bulb shows greater than 28 deg C

when should sports events outdoors not take place?

False, women have more sweat glads but produce less sweat than men

True or False: men sweat more than women and they have more sweat glands.

Body composition affects heat loss,

Women have more subcutaneous fat which is an advantage to stay warm, but less active muscle, which is a disadvantage

Hypothermia

a condition that occurs when core body temperature drops below 95 degrees Fahrenheit (35 degrees Celsius). the body loses heat faster than it can produce heat, causing a dangerously low body temperature. Treatment includes removing the individual from the cold and giving them dry clothing, blankets, and warm liquids.

Frostbite

injury to body tissues caused by exposure to extreme cold, typically affecting the nose, fingers, or toes and sometimes resulting in gangrene and then tissue loss.

Hypobaria

the reduced ability to take in oxygen at sea level

Partial pressure of oxygen (PO₂₎

The amount of oxygen we can take in that is the air

above, high altitude

There are no effects _____sea level

_____altitude can cause acute mountain sickness, performance decreases not restored by acclimation

Humidity at altitude

Cold air holds very little water. Air at altitude very cold and very dry

Dry air can lead to quick dehydration via skin and lung

True

When altitude changes, More CO2 will sit in your muscles, causing more lactate buildup. O2 diffusion into muscle is reduced until you get acclimated. After a few days when acclimated the muscles extract more o2

decreases

In higher altitudes, your plasma volume _________ within a few hours which causes you to lose more water. IE, increasing urine production. This is a short term effect.

cardiac output

_____ which is the total volume of blood leaving your body increases despite plasma volume, stroke volume

increase

when anaerobic metabolism increases, lactic acid _______ due to lack of oxygen.

3.05 Liters (0.8 gallons)

How much water is recommended for each person to drink a day

True

True or False: When the altitude declines your appetite does too. Your metabolism increases as well

Hypoxia

_______ at altitude prevents high-intensity aerobic training

Positive stress

training that causes improvements in exercise performance. Major training adaptations occurs in in 6 to 10 weeks. Depends on volume and intensity of training.Quantity training versus quality training

decrease

Rate of adaptation is genetically limited

Too much versus just right varies

Too much training can led to a _______ in performance and increase in injury

progressive overload

All programs Must include __________ which is Progressively increasing weight or reps as body continually adapts. Stimulates continuous improvements

Undertraining

insufficient stimulus. Adaptations not fully realized. Optimal performance not achieved. Occurs in off-season

Overtraining

loss of benefits, No additional improvements. Performance decrements, usually results in injury. Causes maladaptation. Basically is excessive training

Acute overload

average training load

Over-reaching

Systematic attempt in overstressing body for short period of training (in a day or week which is a microcycle). Allows body to adapt to stronger stimulus. Not same as excessive training. Caution: easy to cross into overtraining. Short performance decrement followed by improved performance and function