EXAM 2- Adaptations to Aerobic & Anaerobic Training

aerobic training

cardiorespiratory endurance training that improves aerobic metabolism

anaerobic training

short-term, high-intensity exercise training that improves anaerobic metabolism

muscular endurance

ability of a single muscle/muscle group to maintain high-intensity, repetitve, or static contractions

cardiorespiratory endurance

ability to sustain prolonged, dynamic, whole-body exercise using large muscle groups

goals of aerobic training adaptations

• ability to deliver oxygen

• ability to extract oxygen

how does resting HR adapt to aerobic training

• decreases substantially

• increase parasympathetic (vagal tone) activity

• decreased sympathetic activity in the heart

how does submaximal heart rate adapt to aerobic training

• decrease for same given absolute intensity

• more efficient contraction

how does maximal heart rate adapt to aerobic training

• no significant change

• decreases with age

how does heart rate recovery adapt to aerobic training

faster recovery with training

how does Q adapt to aerobic training

• training produces little to no change in Q at rest or submaximal exercise intensities

• max Q increases considerably with training (driven by increase in SV)

how does heart size adapt to aerobic training

• heart mass and left ventricle volume increase (due to increased plasma volume)

preload

volume of blood in the ventricles at the end of diastole. EDV is increased with exercise training due to increased blood volume and hypertrophy of the heart.

frank starling mechanism

the more ventricles are “stretched” (i.e. greater EDV) the more forceful the contraction

contractility

srength of the ventricular contraction. Ejection fraction is increased due to increased release or sensitivity of catecholamines

afterload

MAP represents the pressure the heart must pump against to eject blood due to decreased blood pressure and viscosity

how does blood volume adapt to aerobic training

• total volume increases rapidly

• increased plasma volume

• increased RBC volume

hyperaemia

increased blood flow to active muscles

angiogenesis

formation of new blood vessels (capillaries) from pre-existing ones

how does (a-v)O2 difference adapt to aerobic training

• increases O2 extraction and active muscle blood flow

leading to..

• increased blood flow

• increased capillary density

• increased myoglobin

• increased mitochondrial number

what are muscular adaptations to aerobic training

• increased capilary density

• increased mitochondrial density and function

• increased myoglobin

• increased aerobic enzymes

what are the metabolic adaptations to aerobic training

• decreased lactate dehydrogenase activity

• increased lactate threshold

• decreased RER

• increased number of GLUT-4 transporters

  • increased insulin sensitivity

• increased glycogen stores

• increased release of FFA

• increased intramuscular fat storage

• decreased glycogen use during submaximal exercise

glycogen sparing

aerobic training decreases muscle and liver glycogen use during exercise

what are the respiratory adaptations to aerobic training

• decrease pulmonary ventilation at submaximal intensity

• increase pulmonary ventilation at max exercise intensity

• pulmonary diffusion is unchanged at rest and submax intensities

• pulmonary diffusion is increased at max exercise intensity

what are the effects of endurance training

• resting VO2 is unchanged with training

• submax VO2 is unchanged or slightly decreases

• VO2 max endurance capacity increases (due to increased Q and capillary density)

retention of training-induced adaptations

• reduced training is effective at training-induced adaptations for at least 4 weeks

• in athletes, reduction should be no more than 20%

• in moderately trained individuals reductions can be up to 50-70%

Other factors that affect responses to endurance training

• training status & VO2 max

• heredity

• sex

• high vs low responders

how does power and capacity adapt to anaerobic training

power and capacity increase with aerobic training

peak power output

highest mechanical power achieved during first 5-10s

mean power output

average mechanical power over short interval of time