E3: Adaptations to training

what is the ability to sustain prolonged, dynamic exercise using large muscle groups that can be improved through multisystem adaptation?

cardiovascular endurance

what is increased by endurance training that correlates to VO2max?

max and submax endurance capacity

submaximal endurance is more closely correlated to what over VO2max?

competitive endurance performance

What adaptations to aerobic training are increased over time?

stroke volume, a-vo2 difference, VO2max

What is the O2 transport/fick equation?

VO2 = SV x HR x (a-vo2)

During aerobic training, cardiac hypertropy and increased stroke volume is a result of what?

increased heart mass, left ventricular volume

Increased plasma volume also increases what other heart volumes?

left ventricle, end diastolic volume, stroke volume

What occurs from a greater plasma to red blood cell ratio?

decreased plasma viscosity

Blood volume typically increases rapidly with aerobic training to due what other increases within the first 2 weeks?

plasma volume/proteins, water/sodium retention

what is the main plasma protein that shows an increased level so that fluid is reabsorbed into blood vessels from interstitial space?

albumin

what adaptation to training of the heart may decrease with age?

stroke volume

What is more normal at higher submaxiamal intensities and is lower for a same given absolute intensity due to an increase in stroke volume after months of aerobic training?

submaximal heart rate

what is the result of increased parasympathetic NS activity and decreased sympathetic activity in the heart that reduces by about 1 beat/min per week of aerobic training?

resting heart rate

what does not change with aerobic training but does decrease with age?

max heart rate

what is the indirect index of cardiorespiratory fitness that occurs at faster rates with training?

heart rate recovery

what does not change much if at all at rest and submaximal exercise but increases considerably at max due to an increase in stroke volume?

cardiac output

an increase in what prevents any decrease in venous return as a result of more blood in capillaries?

total blood volume

the body becomes better at regulating blood flow by decreasing blood flow to where?

inactive regions

An increase in capillary to fiber ration and increase in total cross sectional area of a capillary exchange is the result of what?

increased capillary recruitment

what aspect of blood increases by 75-80% in order to support increased oxidative capacity in muscle?

myoglobin

what aspect of a cell increases in size and number but the magnitude of change depends on training volume?

mitochondria

what continues to increase in activity with training even after VO2 max plateaus enhancing glycogen sparing?

oxidative enzymes

what allows for higher intensity of exercise without lactate accumulation and increases to a higher percentage of VO2 max with training due to the body being able to clear this faster?

lactate threshold

What decreases at both absolute and relative submaximal intensities due to increased dependency on fats and and decreased dependency of glucose?

respiratory exchange ratio

what is the best indicator of cardiorespiratory fitness that substantially increases (15-20%) with training due to increased cardiac output and capillary density?

VO2 max

the highest VO2max possible to achieve occurs after roughly how many months of training?

12-18

Performance of an individual continues to increase after VO2max plateau due to what factor continuing to improve?

lactate threshold

what determines the finite VO2 max range training can vary within?

genetics

what factor accounts for 25-50% of VO2max variance?

genetics

what test is the closet to the gold standard for an anaerobic power test?

wingate

type 2x fibers become more like type 2a because 2x fibers become more what?

oxidative

An common adaptation in muscle during anaerobic training is a rise specifically in what muscle fiber type?

2x

as the percent of type 1 muscle fibers__, the percent of type 2(specifically 2x) ___ with anaerobic training?

decrease, increase

which energy system shows little to no enzymatic change with anaerobic training?

ATP-PCr system

What is the efficient way to induce many adaptations normally associated with enduracne training?

high-intensity interval training

what is the concept of training different fitness components at once or training for more than one sport at once?

cross training

VO2 max is substantially higher when an athlete trains in what capacity likely due to muscle group adaptation?

sport specific activity

what is the concept of an athlete having a higher VO2 max in their sport when compared to treadmill running?

specificity

Strength benefits can be blunted by what type of training?

endurance

True or false: endurance benefits are blunted by strength training?

false

Pulmonary ventilation increases at max intensity due to the increase of what factors?

tidal volume, respiratory frequency

Pulmonary diffusion only increases at max intensity due to the increase in what?

lung perfusion

Arterial-Venous O2 difference is increased due to the increase of what?

oxygen extraction, active muscle blood flow

what causes the increase in oxygen extraction?

increased oxidative capacity

VO2 max is substantially increased with training due to the increase in what 2 factors?

cardiac output, capillary density

A person is considered a ___ when they don’t see much if any adaptation to a given training program?

low responder