Adaptations to Training

Question 1

Describe how muscles hypertrophy

Answer 1

There are two types of hypertrophy: myofibrillar and

Question 2

What are the acute responses to aerobic exercise?

> 4 Categories

Answer 2

Cardiovascular responses: Cardiac Output, Stroke Volume, Heart Rate, Oxygen Uptake, Blood Pressure, and the control of local circulation all increase as acute responses.

Respiratory responses: Large levels of oxygen diffuse from capillaries to the tissues, increases in carbon dioxide levels from the blood to the alveoli, and some small increases in ventilation for good levels of alveolar concentrations of these gases.

Gas responses: When exercising at high intensities, pressure gradients of both oxygen and carbon dioxide cause the gases to move across the cell membranes. The diffusing capacities increase a lot when exercising. So, more exchange happens.

Blood transport of gases and metabolic by-products: Because of the other increases, we see the gas and metabolic by-product transport increase.

Question 3

Whats Cardiac Output and how do we calculate it?

Answer 3

Cardiac output is calculated multiplying Stroke Volume and Heart Rate. Stroke volume is the amount of blood ejected with each beat. Heart Rate is how fast the
heart beats. These two combined are Cardiac Output.

Question 4

Whats a MET?

Answer 4

At rest we are known as being at 1 MET. 1 MET is equal to 3.5 mL of oxygen per kilogram of body weight per minute.

Question 5

Explain Systolic and Diastolic BP

Answer 5

Systolic Blood Pressure is the amount of pressure that is put on the arterial walls when blood is ejected during ventricular contractions. This is the top number in blood pressure readings.

Diastolic Blood Pressure is the pressure that is put on the arterial walls when the blood isn’t being forced out during contractions. This is the bottom number in blood pressure readings.

Question 6

The Chronic Physiological Adaptations to Aerobic Exercise are:

Answer 6

Performance: There is an increase in low power output for muscular endurance. An increase in aerobic power, a possible decrease in max force production rate, and slight increase in sprint speed.

Muscle Fibers: Possibly an increase in fiber size. Increases in capillary density and mitochondrial density.

Metabolic Energy store: There are increases in ATP, Creatine, glycogen, and triglyceride stores.

Connective Tissue: Increases in ligament strength, tendon strength, and possibly bone density.

Body Composition: A decrease happens in percent body fat.

Question 7

The Chronic Cardiovascular Adaptations to Aerobic Exercise are:

Answer 7

We have to use progression, variation,

specificity, and overload.

Question 8

The Chronic Respiratory Adaptations to Aerobic Exercise are:

Answer 8

Increases in tidal volume and frequency of

breathing occur with max exercise.

Question 9

The Chronic Neural Adaptations to Aerobic Exercise are:

Answer 9

Efficiency increases, and contractile mechanism

fatigue is delayed.

Question 10

The Chronic Muscular Adaptations to Aerobic Exercise are:

Answer 10

Increases in aerobic capacity of the trained muscles occur. Performing at given intensities of exercise become easier.

Question 11

The Chronic Bone and Connective Tissue Adaptations to Aerobic Exercise are:

Answer 11

The extent of growth in these tissues is proportional to the intensity.

Question 12

The Chronic Endocrine Adaptations to Aerobic Exercise are:

Answer 12

Hormonal circulation increases, along with

changes at the receptor level.

Question 13

Factors that influence adaptations to aerobic endurance training:

Answer 13

1. Altitude: At altitudes more than 3,900 feet will increase pulmonary ventilation and cardiac output at rest and during Submax exercise due to an increased heart rate. From prolonged exposure or training in high altitudes we see increases in cardiac output, Submax heart rate, red blood cell production, hematocrit, and viscosity. We also see decreases in stroke and plasma volume.
2. Hyperoxic Breathing: Taking in gas rich in oxygen when resting may affect exercise performance positively. It isn’t fully proven.
3. Smoking: Exercise performance will be acutely affected from tobacco smoking.
4. Blood Doping: This is the input of more of your own blood, or someone else’s blood. It will stimulate the production of red blood cells and improve aerobic performance over a short period of time.
5. Genetic Potential: This dictates the level of adaptations to training.
6. Age and Sex: Max aerobic power decreases the older you are. Women’s aerobic power is 73 – 85% of men’s values. Physiologically, men and women have similar responses to training.

Question 14

Physiological Adaptations to Resistance Training: Performance Variables

1. Muscular Strength
2. Muscular Endurance
3. Aerobic Power
4. Anaerobic Power
5. RFD
6. Vertical Jump
7. Sprint Speed

Answer 14

1. Muscular Strength –> Increases
2. Muscular Endurance –> Increases for higher power output
3. Aerobic Power –> No change or Increases slightly
4. Anaerobic Power –> Increases
5. RFD –> Increases
6. Vertical Jump –> Improved ability
7. Sprint Speed –> Improves

Question 15

Physiological Adaptations to Resistance Training: Performance Variables

List all 7 of them

Answer 15

1. Muscular Strength
2. Muscular Endurance
3. Aerobic Power
4. Anaerobic Power
5. RFD
6. Vertical Jump
7. Sprint Speed

Question 16

Physiological Adaptations to Resistance Training:
Muscle Fibers

1. Fiber cross-sectional area
2. Capillary density
3. Mitochondrial density
4. Myofibrillar density
5. Moyfibrillar volume
6. Cytoplasmic density
7. Myosin heavy chain protein

Answer 16

1. Fiber cross-sectional area –> Increases
2. Capillary density –> No change or decreases
3. Mitochondrial density –> Decreases
4. Myofibrillar density –> No change
5. Moyfibrillar volume –> Increases
6. Cytoplasmic density –> Increases
7. Myosin heavy chain protein –> Increases

Question 17

Physiological Adaptations to Resistance Training: Muscle Fibers

List all 7 of them

Answer 17

1. Fiber cross-sectional area
2. Capillary density
3. Mitochondrial density
4. Myofibrillar density
5. Moyfibrillar volume
6. Cytoplasmic density
7. Myosin heavy chain protein

Question 18

Physiological Adaptations to Resistance Training:
Enzyme Activity

1. Creatine phosphokinase
2. Myokinase
3. Phosphofructokinase
4. Lactate dehydrogenase
5. Sodium-potassium ATPase

Answer 18

1. Creatine phosphokinase –> Increases
2. Myokinase –> Increases
3. Phosphofructokinase –> Increases
4. Lactate dehydrogenase –> No change or variable
5. Sodium-potassium ATPase –> Increases

Question 19

Physiological Adaptations to Resistance Training:
Enzyme Activity

List all 5 of them

Answer 19

1. Creatine phosphokinase
2. Myokinase
3. Phosphofructokinase
4. Lactate dehydrogenase
5. Sodium-potassium ATPase

Question 20

Physiological Adaptations to Resistance Training:
Metabolic Energy Stores

1. Stored ATP
2. Stored CP
3. Stored glycogen
4. Stored triglycerides

Answer 20

1. Stored ATP –> Increases
2. Stored CP –> Increases
3. Stored glycogen –> Increases
4. Stored triglycerides –> May increase

Question 21

Physiological Adaptations to Resistance Training:
Metabolic Energy Stores

List all 4 of them

Answer 21

1. Stored ATP
2. Stored CP
3. Stored glycogen
4. Stored triglycerides

Question 22

Physiological Adaptations to Resistance Training:
Connective Tissue

1. Ligament Strength
2. Tendon Strength
3. Collagen Content
4. Bone Density

Answer 22

1. Ligament Strength –> May increase
2. Tendon Strength –> May increase
3. Collagen Content –> May increase
4. Bone Density –> No change or increases

Question 23

Physiological Adaptations to Resistance Training:
Connective Tissue

List all 4 of them

Answer 23

1. Ligament Strength
2. Tendon Strength
3. Collagen Content
4. Bone Density

Question 24

Physiological Adaptations to Resistance Training:
Body Composition

1. % Body Fat
2. Fat-free mass

Answer 24

1. % Body Fat –> Decreases

2. Fat-free mass –> Increases

Question 25

Physiological Adaptations to Resistance Training: Body Composition List both of them

Answer 25

1. % Body Fat | 2. Fat-free mass

Question 26

List the 4 major muscular adaptations for anaerobic programs

Answer 26

1. Muscular Growth: hypertrophy from muscular enlargement due to increasing cross sectional areas can occur. Hyperplasia is a result of muscle fibers splitting longitudinally and this increases the number of fibers. 2. Fiber Size: Anaerobic training increases type I and type II fiber area. Type II fibers have much greater size increases, as seen in sprinter's bodies. 3. Fiber Type: The continuum is as follows: I, Ic, IIc, IIa, IIax, IIx. Thee transitions occur as a response to training. 4. Structural and Architectural Changes: Anaerobic training increases myofibrillar volume, cytoplasmic density, sarcoplasmic reticulum, Ttubule density, and ATPase activity. Other increases occur, like sprint training increasing the release of calcium, and resistance training increasing angle of pennation

Question 27

Explain Bone Modeling

Answer 27

Bone modeling is the response we have to mechanical loading. The process is how we adapt to loads. First we have a force that tries to bend the bone. This creates a stimulus for the bone to adapt and form new bone in the area of deformation. The next step is the osteoblasts laying down more collagen at the site where the stimulus is. The Osteoblasts that were dormant, now move to the new area of strain. Lastly, the collagen fibers become mineralized, increasing the bone diameter. The stimulation of new bone formation therefore relies on where and how much stress is put on the bones. There has to be enough stress to deform the bone. When training anaerobically and increasing weights periodically, we add to the stress and subsequently increase the Bone Mineral Density and the strength of the bones. The area makes more quality bone. Using loading specificity and progressive overload, we can load specific parts that we want to improve and improve those parts more and more.

Question 28

What kinds of adaptations do tendons, ligaments and fascia go through?

Answer 28

Mechanical forces created in exercise are the primary stimuli for the growth of tendons, ligaments, and fascia. The level of change in the tissue is related directly to the intensity of exercise. Exercise that is consistent and exceeds the strain threshold will stimulate changes in these connective tissues. Collagen fibers are the main structural component for these tissues.

Question 29

When looking at muscular strength, what improvements in performance may occur? How is it affected when someone is trained or untrained?

Answer 29

> In periods of 4 weeks – 2 years we see in recent studies that untrained people increase by 40%, moderately trained by 20% and so on, with each successive training level decreasing, thus showing there are limits to training and it is not constant and equally increasing rates. > Heavier loads of resistance are more effective for recruiting fibers. > Training effects are related to exercise type used, intensity of exercise, and volumes. > For adaptation in trained athletes, higher intensities and volumes are needed for adaptations to continue