PE Unit 4 AOS 2 Chronic Adaptations

acute responses

short term physiological changes of the body to meet the activity’s energy requirements

chronic adaptations

long term physiological changes that occur from participating in a training program

chronic adaptions other

• 3 times a week for min 6-8 weeks

• once achieved, retained until detraining and reversibility

chronic adaptions vary and are dependent on

• • type and method of training

    • aerobic anaerobic and resistance training

    • said specific adaptation to imposed demands

  • freq, duration, intensity

    • greater for more pronounced adaptations

    • consider overtraiing, diminishing returns

  • individual capacity and hereditary factors

    • vo2 max, muscle fibre type and distribution (fast twitch vs slow twitch)

aerobic training for chronic adaptations

minimum period is 6 weeks but more evident after 12 weeks

continuous fartlek, long interval hiit

increased ability of athelte to produce atp aerobically through improved economy

anaerobic training for chronic adaptation

minimum 6 weeks

greatest changes in muscular, also changes in the cardiovascular system

increase muscle hypertrophy, enabling greater force production, power output, strength and speed, improved anaerobic capacity and tolerance to by-products

resistance training for chronic adaptions

first 8-10 weeks neural adaptations have greatest impact

after 10 weeks, muscular hypertrophy predominant factor increasing strength

chronic cardiovascular aerobic adaptations (8)

to increase blood flow and transportation of oxygen

1. inc sv

2. dec resting submax hr

3. inc capillarisation of the heart muscle

4. inc capillarization of skeletal muscle

5. faster recovery hr

6. inc blood volume and haemoglobin

7. inc cardiac output during maximal exercise

8. dec bp

1 define inc stroke volume of the heart

increases amnt of oxygenated blood (mL) that is pumped out of your left ventricle per beat to working muscles

1 flow increased heart stroke volume

cardiac hypertrophy

inc size and volume of left ventricle

inc sv and cardiac output

inc blood volume ejected from heart

inc o2 for athlete to use

inc ability to resynthesise atp aerobically

athlete can work at higher intensities aerobically for longer with fewer ff producing an increased performance

2 define decreased hr during rest and submaximal exercise

decreased num of times your heart beats per min

2 flow decreased hr during rest and submaximal exercise

inc sv

heart beat less often to supply required blood flow and o2

lower steady state reached sooner (more efficient heart)

3 define increased capillarisation of the heart muscle

increased number of capillaries that feed the heart

3 flow increased capillarisation of the heart muscle

increased blood and o2 supply

heart beats stronger and more efficiently during exercise and rest

4 define increased capillarisation of skeletal muscle

increase in capillarise surrounding skeletal muscle, mainly slow twitch

4 flow increased capillarisation of skeletal muscle

greater capillary supply

inc blood flow and surface area for gas diffusion

inc o2 nutrients into muscles for atp aerobic production

allow for by product removal

athelte can work at higher intensities for longer with fewer ff

5 define faster recovery heart rate

heart rate return to resting, pre-exercise levels faster

5 flow faster recovery heart rate

greater efficiency of cardiovascular system to aerobically produce energy

hr return to resting levels faster than untrained

6 define increased blood volume and haemoglobin levels

inc in haemoglobin (pigment in rbc carrying o2) and bv (composition of blood invluding platelets, rbc, plasma, white blood cells)

6 flow inc blood volume and haemoglobin levels

inc haemoglobin and blood volume
inc o2 carrying capacity
reduce blood viscosity
blood flow smoothly through blood vessels
greater amnt of o2 to be delivered to muscles to be used by athelte

7 define increased cardiac output during maximal exercise

increase in total amount of blood ejected by left ventricle each minute

hr*sv

7 info increased cardiac output during maximal exercise

unchanged at rest and submaximal exercise

increase to 25-30L/min in trained individuals at maximal workloads

due to inc in sv, there are minimal increased in max hr as limit to how fast heart can beat

8 decreased blood pressure define diastolic and systolic

diastolic - bp recorded during relaxation phase of heart cycle (lower value)

systolic - bp recorded as blood is ejected in contraction phase of cycle (higher value)

8 flow decreased blood pressure

improved blood vessel elasticity function and reduced peripheral resistance

more efficient blood flow

lower bp

reduce resistance to blood flow and strain on heart

reduce heart attack risk and other cardiovascular conditions

5 respiratory adaptations to aerobic training

1. inc tv

2. dec resting and submax rr

3. increased pulmonary ventilation during maximal exercise

4. inc pulmonary diffusion

5. inc ventilation efficiency

1 define increased tidal volume

increase amnt of air breathed in and out per breath in litres

1 flow increased tidal volume

inc strength and endurance of respiratory muscles

more air inspired and expired by lungs per breath

inc o2 available to be diffused into alveoli capillaries for transportation thru cardio and respiratory system

2 define decreased resting and submaximal respiratory frequency

decrease number of times breath taken per min

2 flow decrease resting and submax respiratory frequency

inc pulmonary efficiency - ability to extract o2 from alveoli

2234 lower number of times athlete needs to breathe per min

3 define increased pulmonary ventilation during maximal exercise

increased amnt of air inspired or expired per min by lungs

tv*rr

3 flow increased pulmonary ventilation during maximal exercise

more efficient pulmonary ventilation (minute ventilation)

at rest and submaximal exercise ventilation may decrease due to improved o2 extraction

ventilation during maximal workloads increase from inc tv and rr

4 define increased pulmonary diffusion

increase in gaseous exchange in lungs

4 flow increased pulmonary diffusion

aerobic training increase surface area of alveoli

more o2 extracted from alveoli and more co2 removed from capillaries

5 define increased ventilation efficiency

increase efficiency of muscles responsible for breathing

5 flow increased ventilation efficiency

muscles responsible for breathing (intercostal muscles and diaphragm) need less oxygen to function to increase strength

reduce energy demands of respiratory muscles allow more o2 to deliver to working muscles

can work at higher intensities aerobically for longer with fewer ff

5 muscular adaptations to aerobic training

1. inc mitochondria and myoglobin

2. inc avo2 diff

3. inc muscular fuel stores and oxidative enzymes

4. increased oxidation of glucose and triglycerdies

5. adaption of muscle fibre type

1 define increased mitochondria and myoglobin

enhance ability to extract oxygen into the muscles to resynthesise ATP for energy and muscualr contractions

mitochondria

sites of aerobic atp resynth

myoglobin

proteins in muscles that transport oxygen between bloodstream and mitochondria

1 flow increased mitochondria and myoglobin

inc size and number of mitochondria

greater fuel oxidation to produce atp aerobically

inc sites to produce energy

inc energy produced

inc myoglobin stores

inc ability of muscles to extract oxygen and deliver to mitochondria for energy production

2 define increased arteriovenous oxygen difference (aVO2 difference)

greater diff in o2 concentration in arterial blood and venous return

2 flow avo2 diff

trained aerobic atheltes can extract more o2 from their bloodstream into their muscles during both submax and max exercise

allows more o2 availability at muscles for energy production

3 flow increased muscular fuel stores and oxidative enzymes

aerobic training inc glycogen and triglyceride muscle stores

energy production more readily available

inc oxidative enzymes (metabolise fuel stores for ATP)

less rleiance on anaerobic glycolysis

work aerobically w no fatiguing by products until higher intensities

4 flow increased oxidation of glucose and trigylcerides

adaptions of muscle fibres

inc aerobic ability to metabolise glucose and triglycerides at given intensity

glycogen sparing

sustain higher performance for longer

5 adaptation of muscle firbe type

aerobic trianing inc ability to recruit glycolytic IIb in manner that represents more oxidative type iia

fast twitch can also take on slow twitch fibre characteristics

combined chronic adaptations to aerobic training

inc vo2 max

inc lip

1 define increased maximum oxygen uptake (VO2 max)

inc in amnt of o2 that can be taken up, transported and used by body to produce energy

1 other inc max oxygen uptake vo2 max

inc cardiac output, rbc count, avo2 diff, muscle capillarisation

relative vo2 max ml/kg/min (better, adjusted to individual)

absolute vo2 max l/min (amnt o2 consumed irrespective of body weight)
5-30%

2 other inc lactate inflection point

developed from aerobic adaptations improving o2 delivery and use in muscles

aerobic energy system can produce enregy at faster rate for higher exercise intensities

lip more likely to distinguish performances of middle and long distance athletes for similar vo2 max (85 mhr)
inc mitochondria and myoglobin and in oxidation of glycogen and triglycerides

2 define increased lactate inflection point

highest intensity point where lactate production and removal from blood is equal

anaerobic training methods

short and intermediate interval training

plyometrics

6 chronic adaptations to anaerobic training

muscular hypertrophy

increased muscular (fuel) stores

increased glycolytic capacity (glycotic enzymes)

increase in number of motor units recruited

cardiac hypertrophy

increase lactate tolerance

1 muscular hypertrophy

inc cross sectional size of a muscle due to inc in size and number of myofibrils and protein filaments actin and myosin

mainly type iia and iib

more pronounced in males due to higher test

anaerobic adaptations improvement sentences

leads to greater force production which allows them to have more strengtha nd power to _ more explosively

aerobic improvement sentences

able to work at higher intensities aerobically for longer with fewer fatiguing factors, which means they can _ faster

2 increased muscular fuel stores which fuel stores

atp, atpase, creatine kinase enzymes, cp

2 flow increased muscular (fuel) stores

muscular hypertrophy accompanied by inc muscular atp and cp stores

inc capacity of atppc for high intensity systems, faster rate and can use for longer

inc atpase and creatine kinase to provide energy throough greater and faster atp restoration

both inc capacity of atppc

atpase

enzymes to break down and resynth atp

creatine kinase

help initiate cp breakdown

3 define increased glycolytic capacity (glycotic enzymes)

enhanced msucular storage of glycogen and consequently inc levels of glycotic enzymes

3 flow inc glycolytic capacity (glycotic enzymes)

inc capacity of anaerobic glycolysis

can use anaerobic glycolysis system for longer (faster atp rate)

4 define increase in number of motor units recruited

motor unit consists of 1 motor neuron and all muscle fibres it innervates

4 flow increased number of motor units recruited

greater num motor units recruited

greater strengtha nd pwr produced by muscle

5 define cardiac hypertrophy

enlargement of heart muscle from sustained anaerobic training, inc thickness of ventircle walls

5 flow cardiac hypertrophy

minimal/no sv change

more forceful contraction takes place

more forceful blood ejection/contraction from heart

inc buffering capacity

tends to benefit anaerobic more than aerobic

6 define increase lactate tolerance

inc in ability for muscles to buffer/neutralise acid accumulating from production of h+ during exercise bout

aerobic has better vo2 anaerobic have better tolerance

buffering acids

redistributing acids to other parts of body to be tolerated

5 flow increased lactate tolerance

prevent fatigue onset

athlete continue to generate atp anaerobically at faster rate higher intensity

produce high lactate levels at end of performance

chronic adaptations to resistance training (5)

inc muscle size (ypertrophy) change in muscle structure

muscle fibre type adaptations

inc synchronisation of motor units

inc firing rate of motor units

reduction in inhibitory signals

1 increase in muscle size (hypertrophy) and muscle structure change

inc cross sectional area and number of muscle fibres (hyperplasia)

inc force production and strenght

2 muscle fibre type adaptations

based on training program specificity (strength, pwr, endurance, hypertrophy)

II fibres inc in size more than I which explains muscular hypertrophy from resistance trianing

neural control

combo of adaptations at both muscular and neural system leading to inc strength

w/o hypertrophy, neural adaptions play critical role for inc force production of muscle, especially in early strenght development stages

3 define inc synchronisation of motor units

inc in ability for different motor units to fire simultaneously, and ability to recruit larger motor units requiring larger stimulus to activate

3 inc synchronisation of motor units size principle

motor units recruited in order of size form smalles tot largest

4 inc in firing rate (rate coding) or motor units

inc in freq of stimulation of given motor unit

inc rate of force (how quickly a muscle can maximally contract)

beneficial for rapid ballistic mvements w short period yet maximal force

5 define reduction in inhibitory signals

inhibitory mechanisms exist in neuromuscular system to provide protective reflex, limiting an excessive generation of force within a muscle past what it can tolerate

5 flow reduction in inhibitory signals

resistance training gradually override reflex and reduce inhibitory mechniasms

greater force production within muscle group

chronic adaptations leading to improved lactate tolerance

anaerobic inc lactate tolerance, glycolytic capacity cardiac hypertrophy

resistance muscle fibre adaptations

short interval traiing and muscle fibre type adaptaitons

take on characteristics of fast twitch fibres
more forceful contraction for power based movements

long interval training and msucle fibre type adaptations

fibres take on slow twitch characteristics

reisstant to fatigeu and endurance