1. NSCA Chapter 6 Aerobic Training Adaptations
Abby Stevens

2. Aerobic Exercise
The effects of aerobic exercise are regulated by the intensity, frequency, and duration of the activity
If one exercises at a greater heart rate during aerobic exercise, the training adaptation will be greater than if one exercises at a lower heart rate
The overall adaptation to recurring aerobic exercise is one that represents a more efficient body, resulting in less effort by all organs at every possible level of exercise

3. Cardiovascular Changes
The cardiovascular system consists of two components: the heart and the vasculature
An understanding of how each component is affected by aerobic training is important for the personal trainer
In the presence of certain chemicals, such as epinephrine, norepinephrine, and acetylcholine, the heart increases and decreases the rate at which it works

4. Acute Responses
During exercise, an increased stimulation or excitation of the heart occurs in order to supply blood to parts of the body where it is needed, such as a skeletal musculature
Excitation of the heart, or lack thereof, as the sympathetic nervous system or parasympathetic nervous system, respectively, releases neurotransmitters
Because of the effect of the nervous system, the heart rate(HR) and stroke volume(SV) increase during exercise
The increase in HR and SV ultimately increases the cardiac output

5. Cont.

6. Chronic Adaptations
Another adaptation to aerobic exercise is an increased blood volume
A larger blood volume leads to a greater stroke volume during rest
Heart rate increases linearly with increasing levels of aerobic exercise is a decreased heart rate at every intensity level including rest, with the exception of maximal heart rate, which is not affected by training
GLUT4 is a protein that is encoded in human genes. It is an insulin regulated glucose disposal transporter

7. Acute and Chronic Coronary Vascular Adaptations and Responses
Coronary vasculature, composed of the right and left coronary arteries, vasodilates during exercise as a result of the increased oxygen demand placed on the heart muscle
In general adaptations to aerobic endurance training allow the body to perform in extended periods of time at a given intensity
The adaptation of the vasculature, both coronary and peripheral, to aerobic exercise is, for the most part, one of increased density

8. Aerobic endurance overtraining
Common markers of aerobic endurance overtraining Pg. 115
Decreased performance
Decreased percentage of body fat
Decreased maximal oxygen uptake
Altered blood pressure
Increased muscle soreness
Decreased muscle soreness
Altered resting heart rate
Increased submaximal exercise heart rate
Altered cortisol concentration
Increased sympathetic stress response

9. Energy Systems
The production of energy is the most critical part of the ability to exercise
Energy production for brain function is the body’s first priority, but the amount of energy needed to perform muscle contractions is very large in comparison
The body meets these demands not only by increasing the fuel stores, also by increasing the efficiency with which it burns fuel

10. Acute responses and Chronic adaptations
Aerobic exercise is an untrained person who is beginning an exercise program is inefficient
Limitations in the cardiovascular and respiratory systems impose a limit on the metabolic processes that take place in order to allow aerobic exercise to occur
The body changes and adapts by storing more fuel and increasing its ability to utilize that fuel through enzymatic processes and physiological adaptation at the cellular level

11. Cont.
The body responds to the demands of repeated aerobic exercise by increasing the available fuel sources as well as the enzymes responsible for utilizing those fuel sources through respective energy pathways
Aerobic exercise has a positive effect on fat mass because fat is the predominant fuel source during aerobic exercise

12. Endocrine System
A very broad system that incorporates the communication between 11 different organs
The glands of primary concern with regard to the metabolism are the pancreas, adrenal cortex, and adrenal medulla
A single bout of high-intensity aerobic exercise has been shown to increase the sensitivity of insulin and actually stimulates insulin-mediated glucose uptake in non-insulin-dependent diabetes mellitus

13. Skeletal Changes
There aren’t many skeletal changes associated with aerobic-type exercise
Among the most often referred to as positive are the increase in bone mineral density and the alterations that occur in articular cartilage
One troubling fact about aerobic exercise and bone mineral density is that there appears to be little to no increase in bone density in the normal healthy active population as a result of aerobic exercise

14. Respiratory Changes
The respiratory system has an extremely close relationship to the cardiovascular changes with aerobic training
While blood flow increases during exercise, allowing for more oxygen to be transported to the working muscles the ability of oxygen to diffuse across the alveolar membrane also increases with aerobic training
Aerobics such as mountain biking increases respiratory adaptations

15. Overall information
Aerobic exercise affects the body in many ways, structurally, metabolically and physiologically
The acute and chronic effects of aerobic exercise are dependent on the frequency, intensity, and duration of the exercise and the unique characteristics of each client
The key to any training program is a continual yet gradual progression over time

16. Question 1
A 35-year-old female began an exercise program four months ago in which she has been running on the treadmill four days per week. Which of the following describes the adaptations that are most likely to occur with this program?
Increased Decreased
Maximal exercise HR Capillary density
Systolic BP a-vO2 difference
Mitochondrial density submax exercise HR
Blood volume Insulin sensitivity

17. Explanation
The answer is C because the body chronically adapts to aerobic exercise by increasing mitochondrial density to make producing proteins more effectively. Also you see a decrease in submax HR because of the hypertrophy of the heart.

18. Question 2
Which of the following changes in the body’s substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased reliance on carbohydrates
Decreased reliance on free fatty acids
Increased concentration of GLUT4
Decreased concentration of hexokinase

19. Explanation
There is an increased concentration of GLUT4 so the activity of GLUT4 increases so it bringing more glucose to the cell so it can produce more energy. GLUT4 is a protein that is encoded in human genes. It is an insulin regulated glucose disposal transporter.

20. Question 3
Clients possessing predominantly Type II muscle fibers in their lower body probably would perform well in which of the following activities or events?
Olympic weightlifting A. II and IV only
10-kilometer road race B. I and III only
100-meter sprint C. I, II, and III only
Triathlon D. II, III, and IV only

21. Explanation
The answer is B, because type 2 muscles are fast twitch muscles so they are for powerful and quick movements, therefore a Olympic weight lifter who is lifting a lot of weight at one time and using his a lot of his muscle for a very short amount of time and also the sprinter because they are only running 100 meters and they would only need the muscles for a short period of time.

22. Question 4
Which of the following is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
Increased muscle glycogen
Increased body fat percentage
Decreased sympathetic stress response

23. Explanation Common markers of aerobic endurance overtraining Pg. 115
Decreased performance
Decreased percentage of body fat
Decreased maximal oxygen uptake
Altered blood pressure
Increased muscle soreness
Decreased muscle soreness
Altered resting heart rate
Increased submaximal exercise heart rate
Altered cortisol concentration
Increased sympathetic stress response

24. Applied Knowledge
SYSTEM TWO ADAPATIONS Nervous Energy Skeletal Cardiovascular Endocrine

25. Blood vessels
Heart