Adaptations to Exercise: Metabolic, Thermoregulatory, and Cardiorespiratory

specificity

the need to stress the appropriate system

overload

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

maintenance

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

specificity

_____ of metabolic adaptations:

- aerobic activities to stress oxidative pathways

- anaerobic activities to stress glycolytic pathways

overload

______ of metabolic adaptations:

- manipulate time and distance

- monitor lactate levels and adjust intensity accordingly

long slow distance

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 (sprints)

interval training

An aerobic and/or anaerobic workout that consists of three elements:

- a selected work interval (usually a distance)

- a target time for that distance

- Predetermined recovery period before the next repetition of the work interval

HR; RPE

there is a close correlation between ____ and _____

RPE; lactate

there is a fairly strong correlation with ____ and ____

increase

regulatory hormones _____ but not as much as an untrained person

carbohydrate

_____ metabolic adaptations (substrate/fuel supply)

- increased muscle and liver glycogen stores

- slower rate of glycogen depletion

- less CHO in fuel mixture (better able to use fat/protein)

- increased rate of glycogenolysis (sprint training)

lactate

trained individuals are better able to use ____ as a fuel source (helps with CHO sparing)

fat

____ metabolic adaptations (substrate/fuel supply)

- increased mobilization of FFA from adipose

- increased plasma FFA during submax exercise

- increased fat storage adjacent to mitochondria within muscles

- increased ability to utilize fat at any given plasma concentration (especially when decreased concentration)

protein

_____ metabolic adaptations (substrate/fuel supply)

- increased ability to utilize leucine

- increased capacity to form alanine (gluconeogenesis)

high

there is increased glycogen phosphorylase activity with ____ intensity sprint training with short (< 10s) or long (>10s) sprint intervals

PFK

there is increased ____ activity during long duration sprint reps, combo of long and short-sprint efforts

LDH

there is decreased ____ activity in skeletal muscle with aerobic training due to less lactate being produced in the muscle

- this is opposite with strength and sprint training

shuttles

- increased activity of malate-aspartate shuttle enzymes in cardiac muscle

- no change in glycerol phosphate shuttle enzymes (in skeletal muscle)

mitochondrial

_____ enzymes

- increased size and number of mitochondria

- increased activity of most of the enzymes of the krebs cycle, ETC, and oxidative phosphorylation

30-100%

what percent increase is there of mitochondrial density and activity of enzymes w/ 4-6 weeks of training?

- only in the muscles you are training

- only with endurance training

increased

VO2max: increased/decreased with endurance training?

unchanged; increased

submaximal oxygen cost

- ____ with endurance training

- _____ myoglobin concentration

decreased

there is ____ oxygen deficit (EPOC) with endurance training

- oxidative phosphorylation starts sooner

decreased

there is _____ oxygen drift with endurance training

- fewer catecholamines (blunted neuroendocrine response)

fat

there is a shift toward greater ____ utilization with endurance training (assists in more CHO sparing)

lactate accumulation

factors that lead to decreased ____ ____ following training:

- fuel shifts

- enzyme activity changes

- blunted neurohormonal responses

ATP-PC

____-____ adaptations to exercise:

- equal ATP per gram of precursor fuel

- increased ATP-PC storage

- decreased depletion at same absolute workload

- equal depletion at same relative workload

- increased ATP-PC turnover

work

____ output improves with training

no

there is ____ significant difference between age/sex when looking at the influence of metabolic training adaptations

most; decrease

the metabolic factors that improve the ____ with training (aerobic energy production) ____ the most with detraining

3-6

pretraining levels are reached in about ____ to ____ weeks after cessation of training

lower; earlier; smaller

endurance training results in a ____ resting core temp, larger plasma volume, ____ onset of sweating, and ____ decrease in plasma volume during exercise

decreases; hot

HIIT in thermoneutral conditions ____ time required for acclimatization to exercise in ____ environments

central CV adaptations

adaptations that occur in the heart and contribute to an increased ability to deliver oxygen

peripheral CV adaptations

occur in the vasculature or the muscles that contribute to an increased ability to extract O2

cross training

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

- decreases risk for overuse injury

- used w/ injury to keep up CRF

10; 1-2

start with at least ___ minutes at low-moderate intensity, increased by 5-10 minutes every ___ to ___ weeks over the first 4-6 weeks

step

there should be a ___ load progression over 2-3 weeks, followed by a decrease for recovery when training CV fitness

duration progression (CRF)

if under 20-30 min, increase by no more than 20% per week

above 30 minutes, increase by no more than 10% per week

intensity

what is the last variable to be increased when training CRF?

intensity progression (CRF)

no more than 5% HRR every 6 exercise sessions (1.5-2 weeks)

maintenance (CRF)

typically after around 4-8 months of training

can keep same training schedule or decrease overall volume while maintaining intensity (INTENSITY MUST STAY UP)

retrogression/plateau/reversibility (CRF)

if no improvement despite progression of training program, assess for overtraining

have to have maintenance program or gains will be lost

benefits to warm up/cooldown

increases BF to active muscles and heart

increased BF to myocardium

increases the dissociation of oxyhemoglobin

earlier sweating

may reduce abnormal heart rhythms

prevents blood pooling in the extremities and lactate clearance (cooldown)

increased

athletes have ____ EDV in right and left ventricles

left

there is a greater difference between athletes and controls with the ____ ventricle mass

cardiac output

no change at rest and in submax exercise but higher maximal Q in trained individuals due to ability to do more work than untrained

stroke volume

trained: higher SV at rest, submax, and maximal exercise

heart rate

lower resting heart rate

trained may have lower max HR OR exceed their age-predicted HR-max

VO2max

increases in trained individuals (5-30%)

rapid increase in first 2 months of training, then smaller increases

vascular structure

increased vessel size and density with aerobic endurance training

vascular function

improved endothelial function with aerobic endurance training

BP

little/no change during submax or max exercise in normotensive adults

possible increase in BP

TPR

no change at rest or absolute submax exercise

lower maximal TPR

RPP

decreased at rest and during submax

max RPP may be unchanged or slightly increased

BV

increased (20-25% in elite athletes)

Hb and HCT: sports anemia (if doesn't regulate in a month, need medical attention)

clot formation and breakdown

decreased clotting and improved breakdown of clots with aerobic endurance training