Why is good cardiorespiratory fitness important?
It’s an indicator of long term mortality.
What are the 4 training principles?
Overload, specificity, individual differences, reversibility
How is ‘overload’ achieved?
By appropriately manipulating frequency, duration, and intensity.
What is exercise training specificity?
Adaptations in metabolic and physiologic function that depend upon the type and mode of overload imposed.
When training specifically, what must overload include (2 things)?
- Appropriate muscle engagement required by the activity.
- Provide exercise at a level sufficient enough to stress the CV system.
What does greater blood flow in active tissues result from?
- Increased microcirculation
- More effective redistribution of cardiac output.
- Combined effects of both factors ^^
What is the ‘individual differences’ principle?
Not everyone responds the same way to the same training. Optimal benefits occur when programs focus on individual capacities and needs.
What is the ‘reversibility principle’?
When terminating a program, detraining occurs rapidly. After 1-2 weeks, metabolic and exercise capacity are reduced. Many adaptations are lost within several months.
With training, what are some changes to the anaerobic system?
- increased levels of anaerobic substrates.
- Increased concentrations of key enzymes for anaerobic glucose metabolism.
- Increased capacity to generate high levels of lactate during all-out exercise.
What is the Fick Equation?
VO2 = CO*a-vo2 diff
CO = SV*HR
What are some metabolic adaptations to aerobic training (3 things)?
- improved capacity for o2 metabolism in muscle.
- Endurance trained muscle fibers contain larger and more numerous mitochondria than less active fibers.
- Mitochondrial enzyme activity increases by 50%.
How does aerobic training affect fatty acid oxidation (4 things)?
- Greater blood flow in trained muscle.
- more fat-mobilizing/metabolizing enzymes.
- enhanced mitochondrial respiratory capacity.
- decreased catecholamine release for the same power outputs.
What fuel source does aerobic training help you use more of?
Better use of fats during submax exercise. Less reliance on carbs.
How does aerobic training affect muscle fibers?
All fibers maximize existing aerobic potential.
Endurance athletes have larger ST fibers than FT fibers in the same muscle.
How does aerobic training affect the heart?
Increased mass and volume (left ventricle volume and EDV).
How much does plasma volume increase with aerobic training? What does this help with?
12-20%.
**increases EDV, SV, O2 transport, and VO2 max.
How does endurance training affect HR?
Lowered submax HR by 12-15 bpm.
How does training affect SV (4 things)?
- Increased left ventricle volume and mass.
- Reduced cardiac and arterial stiffness.
- Increased diastolic filling time.
- Improved intrinsic cardiac contractile function.
What are the differences between trained and untrained SV?
Endurance trained people have larger SV during rest and exercise. SV continues to increase with HR (linearly w/ vo2).
In untrained people, max SV is reached at 40-50% vo2 max. Only small increases in SV happen from rest to exercise.
What are increases in cardiac output mainly due to?
Stroke volume.
How does training affect a-vo2 diff?
Increases the quantity of o2 extracted from circulating blood.
How does training effect blood flow?
- Larger max CO.
- Greater blood flow distribution to active muscle from non-active areas.
- Enlargement of CSA of arteries and veins.
How does training affect blood pressure (BP)?
Reduced systolic and diastolic BP during rest and submax exercise. Largest reduction systolic.
What are some pulmonary adaptations to training?
- reduced fatigue in ventilatory muscles (o2 is freed to be used by other muscles, better oxidation of lactate)
- increased TV and decreased breathing frequency.
- enhanced ability for sustained, high levels of VE
