During low-intensity exercise X serves as the main energy substrate during exercise
- What is X
Fat
What are two training principles
- FITT
- SAID - specific adaptations to imposed demands
when training for specific aerobic activities the overload must do what 3 things
- Engage the appropriate muscles required by the activity
- Provide exercise at a level sufficient to stress the cardiovascular system
- Greatest improvement occurs when the test exercise duplicates the training exercise
What are the 4 variables that can be manipulated
- Ventilation-aeration
- Central blood flow
- Active muscle metabolism
- Peripheral blood flow
What happens to plasma after 3 - 6 sessions of training
12 - 20% increase in plasma volume
Submaximal HR decreases by how much as a result of endurance training
12 - 15 bpm
four key elements of aerobic training
- Increase in internal left ventricular volume and mass
- Decrease in cardiac and arterial stiffness
- Increase in diastolic filing time
- Increase in intrinsic cardiac contractile function
What effects does aerobic training have on oxygen
Increase the quantity of oxygen extracted from circulating blood
Define Ve
Minute ventilation, amount of air entering lungs a minute
4 pulmonary adaptations with training
- Maximal exercise Ve increases from increased tidal volume and breathing rate as VO2 max increases
- Submaximal exercise reduces Ve/VO2 and lowers total exercise O2 cost
- Reduces fatigue of ventilatory musculature
- Training increases tidal volume and decreases breathing frequency, increasing O2 extraction from inspired air
How does endurance training lower blood lactate levels
- Decreasing rate of lactate formation during exercise
- Increasing rate of lactate clearance during exercise
- Combined effects of decreasing lactate formation and increasing lactate removal
2 major goals of aerobic training
- Develop the capacity of the central circulation to deliver oxygen
- Enhance the capacity of the active musculature to supply and process oxygen
6 factors that modify human strength
- Genetics
- Nervous system activation
- Environmental factors
- Endocrine influences
- Nutritional status
- PA
2 forms of overtraining
sympathetic
parasympathetic
Define overload
A planned, systematic, and progressive increase in training to improve performance
Define overreaching
- (Un)planned, excessive overload with inadequate rest
Define overtraining syndrome
- Untreated overreaching that produces long-term decreased performance and impaired ability to train
how do u avoid overtraining
Train less frequently
Train at the most effective time
seven factors that produce DOMS
- Minute tears in muscle tissue
- Osmotic pressure changes
- Muscle spasms
- Overstretching
- Acute inflammation
- Alternation in the cells calcium regulation
- Combination of the above factors
Six phases of DOMS
- Unaccustomed exercise
- High muscle forces damage sarcolemma
- Damage to muscle contractile myofibrils
- Metabolites accumulate to abnormal levels
- Delayed-onset muscle soreness considered to result from inflammation, tenderness, pain
- The inflammation process begins and then the muscle cell heals
Why am i monitoring the workload
- Understand rate of adaption
- Inform decisions on training impulse
