Physiology

• What adaptations occur in muscular strength and endurance with appropriate training?

  Muscular strength and muscular endurance will adapt.
• What is one repetition maximum (1RM)?

  1RM is a single maximal lift used to measure strength.
• How can knowing your 1RM help in training?

  It allows for proper scheduling of training at percentages of this 1RM.
• What is fifteen repetitions maximum (15RM)?

  15RM is the maximum weight you can use to perform 15 repetitions.
• What is VO₂ max?

  VO₂ max is the peak volume of oxygen you can consume and use in one minute.
• How is VO₂ max measured?

  It is measured in ml/kg/min and is relative to body weight.
• What indicates that VO₂ max has been reached during a test?

  When oxygen consumption plateaus for 30 seconds to 1 minute.
• How can VO₂ max be indirectly predicted?

  It can be predicted with the multi-stage fitness test.
• How does increasing VO₂ max affect performance?

  It improves the aerobic energy system's efficiency and endurance performance.
• What is anaerobic power?

  Anaerobic power is the maximal power developed in maximal effort short-term exercise.
• How is anaerobic power measured?

  It is measured via the Wingate test on a cycle ergometer.
• What is the anaerobic threshold?

  The anaerobic threshold is the exercise intensity at which lactic acid builds up faster than it can be removed.
• How is the anaerobic threshold usually measured?

  It is measured with a graded exercise test in a laboratory.
• What is the approximate percentage of VO₂ max at the anaerobic threshold?

  The anaerobic threshold is approximately 80% VO₂ max.
• How can training at the anaerobic threshold improve performance?

  It can improve performance and capacity of the aerobic system.
• What contributes short bursts of energy for sports performance?

  Anaerobic power contributes short bursts of energy.
• What is the role of the Wingate test?

  The Wingate test can be used as a training method for anaerobic power.
• What adaptations occur in response to training regarding enzyme activity?

  Enzyme activity increases within the anaerobic and aerobic energy systems.
• What happens to ATPase and creatine kinase activity within the ATP-PC system in response to training?

  ATPase and creatine kinase activity increases.
• What is the effect of increased oxidative enzyme activity in the aerobic energy system?

  It increases the use of glycogen and triglycerides.
• What is lactate buffering?

  Lactate buffering is the release of bicarbonate to delay the effects of lactate by-products.
• What does the respiratory exchange ratio (RER) measure?

  It measures the amount of carbon dioxide produced in comparison to the oxygen used.
• What happens to the RER during high levels of exercise?

  The ratio of carbon dioxide produced increases.
• What are the consequences of insufficient training adaptation?

  ATP and PC synthesis decreases, energy availability decreases, and enzyme activity decreases.
• What happens to performance without sufficient training adaptation?

  Performance decreases.
• What adaptations occur in the energy system in response to training?

  Adaptations occur to maintain exercise and performance.
• What are the effects of resistance training on ATP and CP concentrations?

  • Concentrations of CP and ATP within the muscles increase.
  • Increased ATP and CP availability leads to increased energy production.
  • Muscular strength increases.
  • Muscular hypertrophy occurs.
  • Performance improves.
• What happens to muscle glycogen stores in response to long-term training?

  • Muscle glycogen stores increase.
  • Blood glucose can be maintained during training.
  • Increased fuel supply for exercise leads to improved performance.
• What adaptations occur in response to endurance training regarding triglyceride stores?

  • Muscle triglyceride stores increase.
  • Fat oxidation increases, accounting for 75% of energy in exercise over 1 hour.
• How do increased stores of ATP, PC, and glycogen affect anaerobic exercise?

  They allow anaerobic exercise to be maintained for a longer duration before blood lactate accumulation.
• What is the effect of increased energy supply on performance?

  Increased energy supply means increased performance.
• What questions should you ask regarding adaptations to energy systems?

  1. What type of training?
  2. Which energy system?
  3. How will it benefit performance?
• How does enhanced capillarisation affect oxygen storage in muscles?

  It increases the capacity to store oxygen within the muscle and increases myoglobin.
• What is the role of increased O₂ availability and mitochondria in muscle performance?

  It enables increased oxygen consumption and energy production in the muscle.
• What is the testosterone response to high load, high volume resistance exercise?

  • Testosterone release increases in response to acute physical stress.
  • Concentration in the blood increases, especially in a fasted state.
  • After eating, testosterone levels decrease due to muscle uptake.
  • Over time, resting blood testosterone levels increase with resistance training.
• What are the effects of adrenaline during exercise?

  • Increases cardiac output and blood flow to muscles.
  • Increases blood sugar for muscle fuel.
  • Increases glycogen breakdown and fat mobilisation for longer exercise.
• What role does noradrenaline play during exercise?

  Noradrenaline controls vasoconstriction and increases blood pressure.
• What factors influence the endocrine release of hormones during exercise?

  • Amount of muscle mass recruited.
  • Intensity of the workout.
  • Amount of rest between sets and exercise.
  • Volume of total work.
• How does cortisol respond to long-term resistance training?

  • Increased resting cortisol levels reflect adaptation to training.
  • Involved with homeostasis and tissue repair.
  • Higher volume endurance training results in a lowered cortisol response.
• What is the effect of weight-resistance exercise on hormonal response?

  It triggers a hormonal response resulting in increased muscle size and strength.