1Exercise Physiology Exam 31. 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 percentageof 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 aboutthe 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 Berardi2stress. 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.- 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 not get stronger.Neuromuscular Adaptations to Resistance Training1. 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 ofthe muscle to a great extent, and has a little effect on the oxidative capacity of the muscle, unlike Tony Berardi3endurance 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 neurologicaladaptations. 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 firingrates (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 will undergo hypertrophy. 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 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
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