Adaptations to Aerobic Endurance Training Programs

Flashcards of key vocabulary terms related to adaptations of aerobic endurance training programs.

Cardiac Output (Q)

The amount of blood pumped by the heart in liters per minute (SV × HR).

Stroke Volume

The quantity of blood ejected with each beat.

Maximal Oxygen Uptake

The greatest amount of oxygen that can be used at the cellular level for the entire body; the most widely accepted measure of cardiorespiratory fitness.

Resting Oxygen Uptake

Estimated at 3.5 ml of oxygen per kilogram of body weight per minute (ml·kg–1·min–1), defined as 1 metabolic equivalent (MET).

Systolic Blood Pressure

Estimates the pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction.

Diastolic Blood Pressure

Estimates the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels.

Tidal Volume

The volume of air inspired or expired during a normal breath.

Onset of Blood Lactate Accumulation (OBLA)

The aerobic exercise level at which lactic acid begins to show an increase.

Pulmonary Ventilation

Increased ventilation at altitude due to hyperventilation.

Blood Doping

Unethical procedure that can improve aerobic exercise performance but poses health risks.

Overtraining Syndrome

Can lead to dramatic performance decreases in all athletes and the most common cause is intensified training without adequate recovery.

Tapering

The planned reduction of volume in training that occurs before an athletic competition or a planned recovery microcycle.

Acute Aerobic Exercise

Results in increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure & blood flow to active muscles, and decreased diastolic blood pressure.

Minute Ventilation

Increases during aerobic exercise to maintain appropriate alveolar concentrations of gases.

Gas Responses During Exercise

The diffusing capacities of oxygen and carbon dioxide increase dramatically with exercise, which facilitates their exchange.

Oxygen Transport

Most oxygen in blood is carried by hemoglobin.

Carbon Dioxide Removal

Most carbon dioxide removal is from its combination with water and delivery to the lungs in the form of bicarbonate.

Chronic Cardiovascular Adaptations

Increases in maximal cardiac output, stroke volume, and fiber capillary density.

Chronic Respiratory Adaptations

Increased tidal volume and breathing frequency with maximal exercise.

Chronic Neural Adaptations

Efficiency is increased and fatigue of the contractile mechanisms is delayed.

Chronic Muscular Adaptations

Increase in the aerobic capacity of the trained musculature.

Chronic Bone and Connective Tissue Adaptations

Tendons, ligaments, and cartilage grow and become stronger is proportional to the intensity of the exercise stimulus.

Chronic Endocrine Adaptations

Aerobic exercise leads to increases in hormonal circulation and changes at the receptor level. Trained athletes have blunted responses to submaximal exercise.

Altitude Effects

Increased pulmonary ventilation and increased cardiac output at rest and during submaximal exercise due to increases in heart rate.

Hyperoxic Breathing

oxygen-enriched gas mixtures during rest or exercise may positively affect exercise performance.

Age and Sex

Aerobic power values of women range from 73% to 85% of the values of men.

Cardiac output equation

SV x HR = cardiac output

Blood flow during exercise

During aerobic exercise, blood flow to active muscles is increased by the dilation of local arterioles.

Body fluid adjustments at altitude

Body fluids become more alkaline due to reduction in CO2 with hyperventilation.

Acute affects of smoking

impair exercise performance

High training volume

results in increased levels of creatine kinase, indicating muscle damage

Overtraining cardio markers

Greater volumes of training affect heart rate

Overtraining markers

Decreased performance; Increased muscle soreness; Altered resting heart rate.

Detraining

If inactivity follows exercise, an athlete loses training adaptations.

Proper Exercise Techniques Prevent

exercise variation, intensity, maintenance programs, and active recovery periods can adequately protect against serious detraining effects