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Summary Adaptions to Aerobic endurance Training Programs
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An in-depth summary of chapter 6, Adaptions to Aerobic Endurance Training Programs, from the Essentials Of Strength Training and Conditioning
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ADAPTIONS TO AEROBICENDURANCE TRAINING
PROGRAMS
Chapter 6
, Page |1
Contents
Acute Responses to Aerobic Exercise....................................................................................................................................2
Cardiovascular Responses.................................................................................................................................................2
Cardiac Output..............................................................................................................................................................2
Stroke Volume...............................................................................................................................................................2
Stroke Volume cont’d....................................................................................................................................................3
Heart Rate..................................................................................................................................................................... 3
Oxygen Uptake.................................................................................................................................................................. 3
Blood pressure..................................................................................................................................................................5
Control of Local Circulation...............................................................................................................................................6
Respiratory Responses......................................................................................................................................................6
Respiratory responses Cont’d............................................................................................................................................7
Gas Responses................................................................................................................................................................... 8
Blood Transport of Gases and Metabolic By-Products......................................................................................................9
Chronic Adaptions to Aerobic Exercise................................................................................................................................10
Cardiovascular Adaptions................................................................................................................................................11
Respiratory Adaptions.....................................................................................................................................................11
Neural Adaptions.............................................................................................................................................................11
Muscular adaptions.........................................................................................................................................................12
Bone and Connective Tissue Adaptions...........................................................................................................................13
Endocrine Adaptions.......................................................................................................................................................13
Adaptions to Aerobic Endurance Training...........................................................................................................................14
External and Individual Factors Influencing Adaptions to Aerobic Endurance Training.......................................................18
Altitude............................................................................................................................................................................ 18
Hyperoxic Breathing........................................................................................................................................................19
Smoking........................................................................................................................................................................... 19
Blood Doping................................................................................................................................................................... 19
Genetic potential.............................................................................................................................................................20
Age and Sex..................................................................................................................................................................... 20
Overtraining: Definition, Prevalence, Diagnosis and Potential Markers..............................................................................21
Cardiovascular Responses...............................................................................................................................................21
Biochemical Responses...................................................................................................................................................21
Endocrine responses.......................................................................................................................................................23
Strategies for Prevention of Overtraining Syndrome......................................................................................................23
, Page |2
Detraining:....................................................................................................................................................................... 24
Acute Responses to Aerobic
Exercise
Cardiovascular Responses
Primary functions of cardiovascular system during aerobic exercise = to deliver oxygen and other nutrients to the working muscles +
remove metabolites and waste products
Cardiac Output
Amount of blood pumped by the heart in liters per minute
Determined by the quantity of blood ejected with each beat and the hearts rate of pumping
o Q = Stroke volume x Heart rate
o Q = SV x HR
Where Q= cardiac output:
o Stroke volume is measured in milliliters of blood per beat
o Heart rate is measured in beats per minute
Progression from rest to steady-state aerobic exercise:
o Cardiac output initially increases rapidly, then more gradually and subsequently reaches a plateau
o Maximal exercise =may increase to 4x resting level
5L/min to 20-22 L/min
Stroke volume begins to increase at onset of exercise and continues to until oxygen consumption = 40%-50%
maximal oxygen uptake, SV begins to plateau at that point
o Sedentary college-aged men = maximal SV between 100-120ml blood pre beat
o College-aged women = 25% less due to smaller average body size + smaller heart
Effect of training on responses to exercise + marked
o Increase in maximal SV for college-aged men up to 150-160 ml per beat + 100-110 for college-aged
women
Stroke Volume
2 physiological mechanisms = responsible for regulation of stroke volume
1. End-diastolic blood volume
Volume of blood available to be pumped by left ventricle at end of filling phase/diastole
2. Actions of Catecholamines including epinephrine and norepinephrine
Hormones of sympathetic nervous system
Produce more forceful ventricular contraction and greater systolic emptying of the heart
With aerobic exercise, amount of blood returning to the heart (venous return) = increased due to combination
of :
1. Venoconstriction: induced via increased sympathetic nervous system activation
2. Skeletal muscle pump: muscular contractions combine with one-way venous valves to push more blood
to the heart during exercise
3. Respiratory pump: increased respiratory frequency and tidal volume
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