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310
Exam 3 Lecture 11
| Question | Answer |
|---|---|
| ________ __________ is the leading modifiable risk factor for CVD | Blood pressure |
| __________ exercise is known to lower resting blood pressure | Chronic |
| What are the three main ways aerobic physical activity lowers arterial blood pressure? | Increasing vasodilation, angiogenesis, and reduced arterial stiffness |
| ________ ____________ is any bodily movement resulting from skeletal muscle contractions that increases energy expenditure above resting levels | Physical Activity |
| ___________ is a subcategory of PA that is structured and planned with the intent of maintaining or improving health, physical fitness, and/or performance | Exercise |
| What are the 5 principles of training? | Specificity, progression, overload, reversibility, and other |
| ___________ is making sure you are training specific muscles that pertain to the exercise/ goal, train specific movements, and train specific energy systems | Specificity |
| ____________ is to adapt you need to provide a stimulus beyond what cell is normally accustomed to | Overload |
| We should aim for no more than ___% progression each week | 10% |
| _________ is increase intensity or duration by no more than 10% each week | Progression |
| _____________ is you lose gains/ adaptations if training is stopped and overload stimulus is removed | Reversibility |
| Within a short time the initial increase in VO2 max is due to increase in _______ ___________ ______________ | Max cardiac output |
| After a while of training _____ __________ ___________ increases along with maximal cardiac output and this is the driving factor for increasing VO2 max after a large amount of months | Max a-VO2 difference |
| After training for a while your Max a-VO2 difference increases due to increased __________ _________ __________ and increased ______________ and ______________ | Muscle blood flow and increased capillaries and mitochondria |
| An increased Q max during endurance training is due to an increase in _________ | Stroke Volume |
| Endurance training increases preload by lower HR at maximal effort, left ventricle hypertrophy and ___________ __________ ____________ | Plasma Volume Expansion |
| Increased mitochondrial volume, increased capillary density, shift in muscle fiber type, increased muscle antioxidant capacity, change in fuel utilization, and improved acid base balance are all examples of what? | Muscle specific adaptations with endurance training |
| Increasing mitochondrial volume allows what? | More ability to make ATP since they have larger surface area |
| Increase capillary density allows for increase in ___________ and _______________ delivery and ________/___________ removal | Oxygen and substrate, CO2/waste |
| When our muscle fibers switch from fast to slow they are shifting to more _____________ phenotype | Oxidative |
| Shifting from fast to slow muscle fibers allows for ___________ high activity ATPase isoform and ____________ lower activity ATP isoform | Reduced, increased |
| ____________ neutralize free radicals | Antioxidants |
| With endurance training our body gets better at metabolizing _________ and uses ________ less | Fat; glucose |
| The change in fuel utilization allows ____________ deliver of FFA due to increased ___________ | Increased; Capillarization |
| Larger mitochondria also = increased capacity for ________ ___________ | Beta Oxidation |
| When someone stops training VO2 max will decrease in ___ weeks and this is primarily due to decrease in ________ _________ | 2 weeks; Stroke Volume |
| As you do endurance training you decrease your reliance on ____________ and the __________ system which leads to less _______________________ depletion and less __________ formation | Glycolysis; ATP-PC system; Phosphocreatine; lactate |
| As you do endurance training you increase your reliance on aerobic metabolism which means you can reach ___________ _______ faster and have a _______ oxygen defecite | steady state; smaller |
| Endurance training leads to _________ (lower/higher) ventilation and _______ sympathetic NS activation | Lower; less |
| The changes in submaximal exercise performance with endurance training is attributed to ____________ central drive to ______________ and ______________ centers | Reduced; cardiovascular; respiratory |
| After someone starts training the initial improvements in strength are due to ________ ____________ | Neural Adaptations |
| Remove neural inhibition, increased ability to recruit motor units, increased motor unit size, and increased motor neuron firing rates are all examples of what? | Neural adaptations with strength training |
| With detraining loss of strength is primarily attributed to loss of _________ _____________ | Neural adaptations |
| With concurrent training someone will see __________ improvements in VO2 max and ________ gains in strength | Similar; smaller |
| The main mechanism for why you would see smaller gains in strength when concurrent training is that concurrent training could reduce _________ __________ ___________ associated with strength exercise | Muscle protein synthesis |
| Concurrent training other mechanisms for cuasing smaller gains in strength are impaired _______ ___________ recruitment, low ________ __________ content, and ___________- | Impaired motor unit recruitment, low muscle glycogen content, and overtraining |
| SIT is preformed at intensities above _______% VO2 max | 100% |
| SIT intervals are usually ___-___ seconds | 10-30 seconds |
| HIIT intervals are usually ___-___ seconds | 31-240s |
| What are the two muscle adaptations to ATP-PC/glycolitic system? | 1) Change buffering capacity and 2) Changes skeletal muscle proteins |
| What are the 4 changes in skeletal muscle proteins that are adaptations to ATP-PC glycolytic training? | 1) Hypertrophy, 2) Increases phosphocreatine stores, 3) Increases key enzymes, and 4) Promotes mitochondrial biogenesis |
| _______ __________ is increased by increased preload (EDV), increased contractility, and decreased afterload (total peripheral resistance) | Stroke Volume |
| ____________ is increased due to increased plasma volume, increased filling time and venous return, and increased ventrivular volume | Preload |
| What causes the increase in contractility? | Increased ventricular volume aka larger heart chambers |
Created by:
sschichtel