VCE PE - UNIT 4 AOS 2 ( CHRONIC ADAPTATIONS )

Aerobic Adaptations

- Respiratory

- Cardiovascular

- Muscular

Anaerobic Adaptations

- Cardiovascular

- Muscular

- Neuromuscular

Haemoglobin | Aerobic ATP production

Haemoglobin transports oxygen from the lungs to the rest of the body.

Myoglobin | Aerobic ATP production

Myoglobin carries oxygen molecules to muscle tissue.

Mitochondria | Aerobic ATP production

Mitochondria are the cells in which aerobic respiration occurs, and oxidation of fats, carbohydrates and proteins occurs in these cells to release ATP.

Aerobic RESPIRATORY adaptations

- Increased Lung Volume

- Increased Tidal Volume

- Decreased Ventilation at rest & submaximal intensities

- Increased Ventilation at maximal intensities

- Decreased Respiratory Rate at rest & submaximal intensities

- Increased Alveolar-Capillary surface areas & Pulmonary Diffusion

Aerobic CARDIOVASCULAR adaptations

- Increased Left Ventricle size

- Increased Stroke Volume

- Increased Cardiac Output at maximal intensities

- Decreased Heart Rate at rest & submaximal intensities

- Increased capillarisation of the heart & muscles

- Increased Blood Volume

Aerobic MUSCULAR adaptations

- Muscle structure adaptations

- Increased A-VO2 Difference

- Increased myoglobin levels

- Increased size and number of mitochondria

- Increased oxidative enzymes

- Increased triglyceride oxidation at rest & submaximal intensities (Glycogen

Sparing)

Easy aerobic RESPIRATORY adaptations to remember

- Increased lung volume

An increase in lung volume or capacity will increase the amount of air able to breathed

into the lungs. PERFORMANCE BENEFIT

More oxygen can be taken in an available to transport to the working muscles so the

athlete can work aerobically at higher intensities.

- Increased tidal volume

Tidal Volume (TV): the amount of air breathed in and out per breath (L per breath) PERFORMANCE BENEFIT

This means there is a greater amount of oxygen available in the lungs to be transported to the

working muscles to be used for aerobic ATP production at higher intensities.

Easy aerobic CARDIOVASCULAR adaptations to remember

- Increased left ventricle size

An increased Cardiac hypertrophy means there will be an increase in the size of the left ventricle and a thickening of the ventricular walls. PERFORMANCE BENEFIT

More oxygenated blood can be delivered to the working muscles so the athlete can work aerobically at higher intensities.

- Increased stroke volume

Stroke volume (SV): is the amount of blood pumped out of the left ventricle each beat of the heart (mL per beat). PERFORMANCE BENEFIT There is more blood carrying oxygen and fuels pumped from the left ventricle per beat and delivered to the working muscles allowing the ATP to be produced aerobically at higher intensities.

Easy aerobic MUSCULAR adaptations to remember

- Increased myoglobin

Myoglobin transports oxygen from the blood to the mitochondria. PERFORMANCE BENEFIT With more oxygen available for the mitochondria to use for aerobic ATP production the athlete can work aerobically at higher intensities.

- Increased AVO2 Difference

A-VO2 Difference is the difference in oxygen content between the arterial and venous blood after extraction by the muscle. PERFORMANCE BENEFIT

By extracting more oxygen there is more oxygen available to aerobically breakdown glycogen and triglycerides for ATP production. The athlete can work at higher intensities aerobically reducing

reliance on the anaerobic systems and the associated fatiguing by-products.

Anaerobic CARDIOVASCULAR adaptations

- Hypertrophy of the left ventricular heart wall (muscle becomes bigger & stronger)

- This leads to a more forceful contraction of the heart

- Blood pressure is reduced at rest and submaximal intensities

Anaerobic MUSCULAR adaptations

ATP-PC ( Short Interval )

- Increased muscle size

- Increased muscle fuel stores (ATP & PC)

- Increased ATPase

Anaerobic Glycolysis ( Intermediate )

- Increased muscle size

- Increased glycogen fuels

- Increased glycolytic enzymes (enzyme that speeds

up the breakdown of glycogen)

- Increased lactate tolerance

Muscular Strength Training ( Resistence )

- Increased size of fast twitch muscle fibres

- Increased number of myofibrils

- Increased contractile proteins

- Increased fuels stores ( ATP-PC or Glycogen )

- Increased ATPase & glycolytic enzymes

- Neurological adaptations

- Increased size and strength of connective tissue

Anaerobic NEUROMUSCULAR adaptations

Increased synchronization of motor units

= an ability to recruit more motor units and muscle fibers at the same time allows greater force production

Increased recruitment of motor unit

= an ability to recruit more motor units and larger motor units, meaning more muscle fibers contracting allows greater force

production

Increased firing rates of motor units

= faster rate of force production so the athlete can reach maximal force faster

Decreased neural inhibition/inhibitory signals

= which prevents full contraction of the muscle

Easy anaerobic CARDIOVASCULAR adaptations to remember

Hypertrophy of the left ventricular heart wall (muscle becomes bigger & stronger)

This leads to a more forceful contraction of the heart. Blood pressure is reduced at rest and submaximal intensities. PERFORMANCE BENEFIT No performance benefit from an anaerobic perspective.

Easy anaerobic MUSCULAR adaptations to remember (ATP)

The ATP-Pc system will improve its rate and capacity as a result of Short Interval, Plyometrics & Muscular Power based Resistance Training. This will lead to:

Increased muscle size, Increased muscle fuel stores (ATP & PC) Increased ATPase (enzyme that speeds up the processes of the ATP-PC system). PERFORMANCE BENEFIT This leads to an increased rate and yeild of ATP produced by the ATP-PC system meaning that this already fast system can allow the athlete to move even faster rate and more forcefully for longer.

Easy anaerobic MUSCULAR adaptations to remember (ANAEROBIC GLYCOLYSIS)

The Anaerobic Glycolysis system will improve its rate and capacity as a result of Intermediate Interval and Muscular

Endurance based Resistance training.

This will lead to: Increased muscle size, Increased glycogen storage, Increased glycolytic enzymes, Increased lactate tolerance.

PERFORMANCE BENEFIT

This increase in, muscle size, glycogen storage and glycolytic enzymes lead to an increased rate and yield of ATP produced by the Anaerobic Glycolysis system so the athlete can work at higher intensities when using this system.

The improved Lactate Tolerance allows athletes to work at high intensities for longer without fatiguing while lactate has accumulated. This means the athlete can continue to rely on the Anaerobic Glycolysis system for ATP which has a faster rate than the aerobic system.

Easy anaerobic NEUROMUSCULAR adaptations to remember

Increased recruitment of motor unit

= an ability to recruit more motor units and larger motor units, meaning more muscle fibres contracting allows greater force

production.

LIP VS LACTATE TOLERANCE

LIP doesn't represent a state of oxygen deficit or anaerobic glycolysis dominance.

Lactic acid is produced whether oxygen is present or not.

TRAINING LIP VS LACTATE TOLERANCE

Training LIP = Aerobic

LIP = is the highest exercise intensity at which lactate production equals removal.

Aerobic training (HIIT, Long Interval,

Fartlek) Train at or just above LIP (80-85% HRM) during Exercise intensities beyond the LIP lead to significant lactate accumulation and the athlete's ability to sustain the exercise intensity is compromised.

Training Lactate Tolerance: Anaerobic Training Anaerobic Training (Intermediate Interval) Train above LIP (85+% HRM),

Training at intensities above LIP results in the body producing large amounts of lactate (and H+) Continuing to train with lactate (and H+) present in the blood and the muscles causes an increased buffering capacity where muscles learn to continue

to work at high intensities whilst producing higher lactate concentrations, without fatiguing.