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4 Training Adaptations
Training Adaptations
31
Fitness
Professional
02/07/2014

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Term
what role does the NERVOUS system play in adapting to training?
Definition
1. directs and controls voluntary movement.
2. RECRUITMENT OF MOTOR units for force productions
Term
when recruitment of motor units for force production follows the size principle, what does this mean?
Definition
smaller motor units = lower force levels
larger motor units = larger force levels
Term
what CARDIORESPIRATORY system adaptaions occur in response to resistance training?
Definition
can increase running efficiency by increasing muscle strength and power
Term
what CARDIORESPIRATORY system adaptaions occur in response to aerobic training? (increase)
Definition
VO2 max increases.
in acute: cardiac output, HR, BP, stroke volume all increase
Term
what NERVOUS system adaptaions occur in response to resistance training? (increase and decrease)
Definition
motor unit firing rate, motor unit recruitement, EMG amplitude - ALL INCREASE. cocontraction decreases
Term
what HOROMONAL adaptations occur in resistance training?
Definition
not much long term, just short term.
Term
what HOROMONAL adaptations occur in aerobic training? (increase and decrease)
Definition
catecholamines, glucagon and growth horomones - ALL INCREASE. insulin and cortisol decrease (unless high intensity then corisol increases)
Term
what ACUTE HOROMONAL responoses occur during an exercise bout? (increase)
Definition
epinephrine, cortisol, testosterone, and growth horomone ALL INCREASE
Term
what METABOLIC adaptations occur in response to resistance training? (increase)
Definition
metabolic rate increases, absolute muscle endurance will increase
Term
what METABOLIC adaptations occur in response to aerobic training? (increase and decrease)
Definition
reliance on fat as energy, lactate threshold, VO2 max - ALL INCREASE. carbs decrease
Term
what ACUTE METABOLIC responses occur during an exercise bout? (increase)
Definition
CO2, lactate, metabolism, and blood acidity - ALL INCREASE
Term
what PSYCHOLOGICAL changes occur in response to chronic exercise?
Definition
relieves stress
Term
what is the relationship between DEPRESSION and chronic exercise?
Definition
serotonin and norepinephrine levels are lowered during exercise. but exercise has an antidepressive effect because it naturally elevates these biogenic amines.
Term
what adaptations in MUSCLE STRUCTURE occur in response to resistance training? (increase and decrease)
Definition
connective tissue strength increases.
bone density/mass decreases.
Term
what adaptations in SKELETAL SYSTEM occur in response to resistance training? (decrease)
Definition
decreased risk for OSTEOPOROSIS, fractures, and falls. the greater the bone mass, the less severe the consequences will be
Term
what adaptations in TENDONS occur in response to resistance training?
Definition
change in size but factors include: sport and sex
tendon stiffness increases in heavy loading
Term
what adaptations in LIGAMENTS occur in response to resistance training?
Definition
not enough data on specific effects
Term
what FACTORS influence adaptations to aerobic and resistance training?
Definition
specificity, genetics, age, sex
Term
what types of exercise best promote increase BONE MINERAL DENSITY (BMD)? - 3
Definition
1. high-intensity weight-bearing aerobic exercise,
2. plyometric or jump training,
3. resistance training, or a combination of these
Term
what mechanism increases BMD?
Definition
progressive overload
Term
what changes in the BODY'S FAT STORES occur in response to resistance training? (increase and decrease)
Definition
Fat-free mass (FFM), and energy consumption during recovery - ALL INCREASE
Body fat % decreases.
Term
what changes in the BODY'S FAT STORES occur in response to aerobic training?
Definition
dose-response relationship between aerobic activity and weight loss. reduces fat mass
Term
what are 2 ways the MUSCULAR system adaps to chronic participation in a resistance training programs? (increase)
Definition
1. increased size
2. increased cross-sectional area
Term
what are 2 ways the SKELETAL system adaps to chronic participation in a resistance training programs? (increase)
Definition
1. increased bone formation
2. increased bone mass
Term
what are 2 ways the muscular system adaps to chronic participation in a resistance training programs? (increase)
Definition
1. increased ATP & CP
2. increased creatine kinase and myokinase
Term
what are 2 ways the CARDIORESPIRATOR system adaps to chronic participation in a resistance training programs? (increase and decrease)
Definition
1. increased capillarization
2. decreased myoglobin and mitochondrial density
Term
what are 2 ways the RESPIRATORY system adaps to chronic participation in a aerobic training programs? (increase and decrease)
Definition
1. increased respirator muscles enzyme
2. decreased submaximal exercise pulmonary ventilation
Term
what are 2 ways the SKELETAL system adaps to chronic participation in a aerobic training programs? (increase)
Definition
1. increased capillary density
2. increased mitochondria density
Term
what are 2 ways the CARDIOVASCULAR system adaps to chronic participation in a aerobic training programs? (increased and decreased)
Definition
1. increased resting stroke volume
2. decreased resting heart rate
Term
what are 2 ways the ENDOCRINE system adaps to chronic participation in a aerobic training programs? (decreased)
Definition
1. decreased plasma levels of epinephrine
2. decreased plasma levels of insulin
Term
how do you estimate daily calorie needs?
Definition
REE x Activity Level.
(numbers on pg 113)
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