1. Describe how VO2max changes with training. Specifically, refer to the Fick equation and describe how each variable changes at both 4 months and 28-32 months in order to help increase VO2max. 2. List all the physiological adaptations that occur that increase stroke volume. List all the physiological adaptations that occur to increase a-vO2diff. Which factors are increased first; those associated with stroke volume or those associated with a-vO2diff? a. Training adaptations cause a change in blood flow to the muscle and blood flow within the muscle. Using the blood flow equation learned from chapter 9, describe what variables are changing to cause these changes in blood flow. How are these changes beneficial? 3. List what changes in muscle fiber type, mitochondria (number and sensitivity), LDH isoform, fuel substrate usage, and pH balance (lactate and H+) occur from aerobic training. 4. Describe the differences in heart adaptations between aerobic and resistance trained athletes. What specific form of hypertrophy does each form of training cause? What form of overload does each form of training cause? What is the underlying physiological adaptation or reason that causes these overloads? 5. List the neural adaptations that occur with resistance training. Give a brief explanation as to how each adaptation contributes to gains in strength (may have to refer book). These adaptations occur for roughly how long throughout the beginning of a training program before peaking? In what way does hypertrophy of a muscle contribute to gaining strength (be specific, “it gets bigger” is not a correct answer). a. What is the master molecule/regulator of aerobic adaptations? Resistance adaptations, especially protein synthesis? What molecule is increased by aerobic training and blocks the master molecule of resistance adaptations? Does aerobic training inhibit strength gains? 6. A linebacker comes to you expressing a desire to become stronger specifically for performing better at his position. His position requires a lot of upper body strength (mainly chest and tris) and lower body strength. a. You suggest that he performs resistance training of the upper body 3x/week and lower body 3x/week (not on same days as upper body), 30 sets each day (which normally takes 60 minutes), at a repetition maximum of 3-6 reps/set. Identify the frequency, intensity, time and type (FITT) of this workout prescription. b. Specificity principle: Which would be more relevant for this athlete: bench press or lat pull down. Briefly explain your answer (you won’t find this answer in your powerpoint)? c. Overload principle: After a few weeks at your suggested workout prescription, describe how you would alter this workout to maintain the overload principle (the answer to this question depends on your creativity, I am only looking to see that you understand the general concept of the overload principle).
