Exercise Physiology Exam 3 1 1 Be familiar with factors which affect the aerobic training response intensity duration etc Whenever someone makes an exercise program for someone they use these factors to create the program just like how when you go to the gym you have sets and reps For aerobic exercise you always have the duration min running frequency days per week intensity usually a percentage of you max heart rate or vo2 and mode type of exercise running swimming biking etc Intensity is the most important factor that can be manipulated to receive training benefits followed by frequency So this is saying if you work out really hard two days of the week you will get the same benefits as someone who works out really easy four days of the week With frequency you need at least two days a week to receive any benefits So hitting the road to run one day a week isn t cutting it 2 Maintenance of aerobic fitness gains To maintain one s fitness level we can really just maintain a high intensity of exercise for as low as two days a week This will prevent you from losing fitness 3 Understand various cardiovascular adaptations that occur with chronic training With training comes a lot of cardiovasular gains thus this is the point of exercise Your heart rate at rest will become lower because aerobic exercise increases one s parasympathetic input via the vagus nerve Resting heart rates of 35 BPM aren t rare The athlete will have a higher stroke volume meaning they pump out more blood with every heartbeat I don t know if he talked about the mechanisms for these adaptations so I m not going to review them If he did EDV ESV contractility etc just email me 4 Explain the concepts of overload reversibility where it applies to training Understand different ways you can apply the overload principle Muscles adapt to stimuli or stress that is placed upon them So you stress the muscle and if the stress is large enough the muscle will be forced to grow stronger The mechanism for this is that the muscle is first destroyed and broken down and is then rebuilt to better respond that that Tony Berardi 2 stress In order to be broken down the stress on the muscle as to be great enough to break it down this is what overload means You have to overload the muscle to see gains Overload is the basic principle of strength training In order for the muscle to adapt and grow stronger you have to overload themto near maximal contraction Without this stimulus they will not grow stronger Reversibility means just like you gain strength you will lose it if you stop training 5 What is the Karvonen formula What is an optimal target heart rate for cardiovascular adaptations use the Karvonen formula to calculate To calculate a target heart rate first you have to find the clients maximal heart rate This is done with the 220 age formula Once you get this age predicted max heart rate simply multiply it by whatever intensity you are looking for So say you want to exercise at 60 70 of their max HR so you would take 220 age x 6 and this will give 60 of their max and then do 220 age x 7 and then you have 70 You need at least 60 of your max heart rate to get any benefits from exercise aerobic 6 Understand task specificity not get stronger This is very simple This is stating that the muscle that you train is the one that will improve easy enough So if you want you to get better at running you would run If you lift curl your legs will Neuromuscular Adaptations to Resistance Training 1 Define resistance training resistance exercise and training adaptations In simple terms resistance training is putting a stress on your muscles a weight and providing muscle contraction to overcome that stress lift it This process eventually overloads your muscle breaks down the sarcomeres and then your muscle will go through a shit ton of responses to rebuild stronger This is the point of resistance training Here is a lot more detail on resistance training This is defined as high frequency of motor unit firing with a major force production Resistance training acts to increase the cross sectional area of the muscle to a great extent and has a little effect on the oxidative capacity of the muscle unlike Tony Berardi 3 endurance training Your muscles will adapt to produce a greater force production within an increase in its myofibrils its contractile protein actin and myosin and the development of its SR 2 Understand the two adaptations contributing to muscular strength development and details regarding each Recruitment frequency and synchronization Muscular adaptations Hypertrophy It is common to see increases of 30 40 in strength with resistance training yet the muscles usually don t increase to this extent What gives The rest of the strength comes from neurological adaptations Basically your body gets better at using the muscles that it has Your body recruits more motor units by increasing the electrical stimulation of the neurons which lead to faster firing rates this is what recruitment is It also becomes more efficient at using its high threshold units or its type 2a and 2x fibers Motor units will learn to fire faster and will start to fire together be synchronized Think of someone benching for the first time in their life What do they look like during the lift Their arms are shaking and they seem to be lifting even Then after a week of training now they look much smoother with lifting This is because of motor units learning to fire together This all occurs significantly within the first 3 4 weeks of introducing the body to new stimuli so its neurons will adapt first and lead to a huge increase in strength THEN the muscles This is why some people don t get results when they work out They lift for a few weeks and don t see any results but they are gaining neural adaptations so they stop before the will undergo hypertrophy hypertrophy starts Muscles respond to stimuli by adapting and two theories are hypertrophy and hyperplasia Hypertrophy occurs when the muscle fibers increase their cross sectional area so they increase in size This happens when muscle breaks down and increases its number of actin and myosin in the sarcomeres via increased protein turnover Just know that you have a protein pool in the muscles ad you want protein synthesis obviously to create new actin and myosin Hyperplasia is when the fiber number increases Both of these make sense as adaptations to training yet only hypertrophy occurs in humans Hyperplasia has been evidenced in other
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