PE chronic adaptations

Cardio adaptations

increased stroke volume, increased max cardiac output, increased capillarisation of the heart, decreased resting heart rate

vascular adaptations

Increased capillarisation of working muscles, increased a-VO2 difference

respiratory adaptations

increased max ventilation, increased pulmonary diffusion, increased VO2 max, increased ventilatory efficiency

muscular adaptions - aerobic

Increased mitochondria mass, increased myoglobin, increased oxidative enzymes, increased fuel stores

Muscular adaptations - anaerobic

Increased lactate tolerance, increased PC stores, increased glycolytic enzymes

Muscular adaptations - resistance

Muscular hypertrophy, increased motor unit recruitment

Increased stroke volume

Increased size of left ventricle leads to an increase in stroke volume

Increased maximal cardiac output

More blood pumped from the left ventricle per minute allows for greater O2 to working muscles to increase rate of aerobic ATP production

Increased capillarisation of the heart

More blood and O2 is supplied to the heart muscles that allow for greater contraction. This in-turn means more blood pumped from the left ventricle per minute, allowing for greater O2 to the working muscles to increase rate of aerobic ATP production. Therefore, improved performance.

Decreased resting heart rate

Due to an increased stroke volume, the resting heart rate is lower to achieve the same cardiac output. (Q = HR x SV)

Increased capillarisation of the working muscles

More blood and thus more Oz to working muscles due to increased rate of diffusion. Leads to a faster rate of aerobic ATP production. Therefore, improved performance.

Increased a-VO2 difference

Muscles extract more O2 from the blood leading to a higher rate of aerobic ATP production.

Increased maximal ventilation

More air is breathed in and out of the lungs per minute at maximal intensities, allowing more O2 into the body and to the working muscles. This increases the rate of aerobic ATP production. Therefore, improved performance (ventilation = respiratory rate x tidal volume).

Increased pulmonary diffusion

Increased alveolar size and surface area allows more O2 to diffuse into the blood capillaries from the lungs.

Increased VO2 max

More blood up taken, transported and utilised by the body in a trained aerobic athlete.

Increased ventilatory efficiency

Diaphragm and intercostals become more efficient allowing more O2 to diffuse into the blood as these muscles require less O2 to contract

Increased mitochondria mass

Increased mitochondria mass enables more sites for aerobic ATP resynthesis, allowing for increased capability to oxidise fats and carbohydrates, enabling a faster rate of aerobic ATP production.

Increased myoglobin

A faster rate of oxidation of fats and carbohydrates enables ATP to be resynthesised aerobically at a faster rate which improves performance.

Increased oxidative enzymes

A faster rate of oxidation of fats and carbohydrates enables ATP to be resynthesised aerobically at a faster rate which improves performance.

Increased fuel stores

Greater amounts of intramuscular energy substrates (CHO and fats) can reduce glycogen and triglyceride depletion.

Increased lactate tolerance

Muscles can continue to contract despite the presence of lactate. Increased ability for the muscles to buffer H+ and reduce acidity of the muscle, improving the muscle contraction speed and force

Increased PC stores

Increased PC stores increases anaerobic capacity by allowing the ATP-PC system to continue for longer

Increased glycolytic enzymes

Enzymes speed up the breakdown of fuels, thus more enzymes allow for a faster rate of ATP production

Muscular hypertrophy

An increased cross sectional area of muscle improves muscular strength

Increased motor unit recruitment

This neural adaptation enables greater muscular strength/ power by recruiting more motor units