P.E U4 - Chronic Adaptations

define chronic adaptations

are physiological changes which occur in the body as a result of training, specific to the type of training done. Thus, improving performance.

3 types of adaptations (technically 4)

1. Cardio-vascular (counts as 2)

2. Muscular

3. Respiratory

aerobic adaptations 3 sub-categories (technically 4)

1. cardio & vascular

2. respiratory

3. muscular

anaerobic adaptations 1 sub-category

muscular (and neural)

cardio aerobic adaptations (4)

• Decreased Resting HR

• Increased Stroke volume (SV)

• Increased Max Cardiac output (Q)

• Increased contractility of the heart

vascular aerobic adaptations (5)

• Increased Hemoglobin

• Increased capillarization

• Increased Blood volume

• Decreased Blood pressure

• Increased blood supply to heart

respiratory aerobic adaptations (5)

• Increased minute ventilation (RR & TV)

• Increased TV

• Increased V02 Max

• Increased Pulmonary Diffusion

• Increased ventilatory efficiency

muscular aerobic adaptations (8)

• Increased triglyceride stores

• Increased glycogen stores

• Increased A-v02 Difference

• Increased myoglobin content

• Increased Mitochondria size & Number

• Increased oxidative enzymes

• Red fiber hypertrophy

• Glycogen sparing

aerobic muscular acronym

F - fuel stores

A - a-v02 diff

M - myoglobin

M - mitochondria

O - oxidative enzymes

S - slow twitch hypertrophy

muscular anaerobic adaptations (8) / not neural

• Hypertrophy

• Increased contractile filaments

• Increased glycolytic enzymes

• Increased ATPase / phosphokinase

• Increased PC stores

• Increased ATP stores

• Increased tolerance of H+ ions and buffering

• Increased size of connective tissue (tendons)

muscular anaerobic adaptations (4) / neural

• Increased motor unit recruitment

• Increases rate of activation

• Increased preferential recruitment of fast twitch fibers

• Increased motor unit coordination

performance link for anerobic adaptations

ALL lead to faster and more forceful muscular contractions meaning you can jump higher, run faster, throw further etc.

define HR

is the number of beats per minute

what is happens to HR / type of adaptation

CARDIAC aerobic adaptation

• Resting HR will decrease, due to the fact SV has increased (but resting 02 remains the same)

• BUT MAX HR remains the same at 220 – age

what is SV

is the amount of blood pumped out of the left ventricle per beat

what happens to SV / type of adaptation (3)

CARDIAC aerobic adaptation

• The left ventricle gets bigger and stronger due to aerobic training

• This leads to increased SV

• Allows more blood (and thus 02) to be pumped out per heartbeat

what happens to SV at submax intensity

plateaus at 65-70% HRM

what is cardiac output (Q)

the amount of blood pumped out of the left ventricle per minute

what happens to SV after training / type of adaptation

CARDIAC aerobic adaptation

maximal stroke volume gets bigger

relationship between Q, SV, and HR (3)

• max SV increases but max HR is the same, still max cardiac output increases

• this means more blood is pumped out of the heart per minute, which means more o2 can get to the muscles

• meaning we can work aerobically at higher intensities

what is the equation of Q

Q = SV x HR

what happens to Q at rest after aerobic training

at rest Q will remain UNCHANGED, due to bigger stroke volume and lower heart rate

what happens to Q at submax after aerobic training

at sub max activities Q will remain UNCHANGED, due to bigger stroke volume, and lower working HR

what happens to Q at max after aerobic training

at max intensities Q will INCREASE, due to bigger Stroke volume, and max HR remains same

Explain capillarisation & type of adaptation (2)

VASCULAR aerobic adaptation

• increased capillarisation to heart, lungs and skeletal muscles (especially slow twitch fibres)

• more capillaries

• thus increases blood and oxygen supply to muscles / diffusion

aerobic vascular adaptations (4) / type of adaptation

VASCULAR aerobic adaptation

1. increased capillarisation

2. Increased blood plasma / blood volume (more blood)

3. Increased Hemoglobin / blood carrying cell (more 02)

4. Decreases Systolic blood pressure (at rest) / heart not working as hard due to more effective transportation of blood (SV)

how does aerobic training influence blood pressure (3)

VASCULAR aerobic adaptation

• BP at rest is decreased

• BP at sub max levels decreased

• BP at max levels is unchanged

what is systolic & diastolic BP

1. Systolic pressure – pressure on the arteries when the heart contractions and blood is pumped out of the heart.

2. Diastolic pressure – pressure in the arteries when the heart relaxes and the heart fills with blood.

what is ventilation & equation

is the total amount of air breathed in and out per minute.

RR x TV = Ve

what is respiratory rate

is number of breaths per minute.

changes in RR after training / type of adaptation (2)

RESPIRATORY aerobic adaptation

• At rest / submax – lower RR

• At maximal activity - same RR

what is tidal volume (TV)

total amount of air breathed in and out per breath.

changes in TV after training / type of adaptation

RESPIRATORY aerobic adaptation

increases due to increased strength of respiratory muscles thus you can take in more 02 per breath.

relationship between RR and TV after aerobic training

Despite RR staying the same, the increase in TV allows for overall increased Ventilation (as Ve = RR x TV)

2 changes that allow for increased pulmonary diffusion

• an increase in size and surface area of alveoli

• a greater alveolar-capillary interface, meaning more capillaries and alveoli are touching

what does increased pulmonary diffusion after training allow for

allows for more 02 to to move from the alveoli into the blood stream, thus allowing for increased efficiency and faster rate of aerobic ATP resynthesis.

what is happens to fuel stores after training / type of adaptation (3)

MUSCULAR aerobic adaptation

• there is an increase in glycogen and triglycerides in muscles.

• additionally an increase in PC and glycogen stores

• More stores = more fuel to metabolise into ATP

what is happens to number & size of mitochondria after training / type of adaptation (2)

MUSCULAR aerobic adaptation

• increased Number and size of mitochondria

• So, the more sites for Aerobic ATP resynthesis = more Aerobic ATP resynthesis can occur!

what is ventilatory efficiency

after aerobic training the diaphragm and intercostals require less oxygen to help us breathe thus becoming more efficient.

as a result more 02 can go to muscles to produce aerobic ATP.

what is / does a mitochondria do

are the site of aerobic ATP resynthesis

what is happens to no. of myoglobin after training / type of adaptation (3)

MUSCULAR aerobic adaptation

• increased amount of myoglobin in the muscles.

• which attracts 02 from bloodstream, into the muscle then to the mitochondria

• thus, faster rate and greater amount of aerobic ATP resynthesis

what is a-V02 difference & what does it represent

is the difference of oxygen concentration of blood in the arteries compared to the veins

it represents the amount of oxygen being extracted by the muscles

what is happens to a-V02 difference after training / type of adaptation

MUSCULAR aerobic adaptation

a-v02 difference increases with aerobic training, meaning more oxygen is being extracted by the muscles.

what is a-V02 difference classified as

A-v02 difference can be muscular or vascular adaptations.

but we go with muscular.

a-v02 at rest

stays the same

a-v02 during exercise

increases

equation for a-V02 difference

02 concentration of blood in arteries - 02 concentration of blood in veins

what is happens to no. of enzymes after training / type of adaptation

MUSCULAR aerobic adaptation

they increase

what’s does an enzyme do / in particular an oxidative enzyme

speed up chemical reactions

• Oxidative enzymes speed up any reactions involving 02 / and speed up the breakdown of glycogen and triglycerides to produce aerobic ATP faster.

what does an oxidative enzyme cause

an increased RATE of aerobic ATP resynthesis, thus can work at higher aerobic intensities.

what are anerobic enzymes / what they do (2 types given)

creatine kinase and glycolytic enzymes are anaerobic enzymes that break fuels down without O2, to produce ATP faster

what is glycogen sparing

• an improved ability to oxidize a higher percentage of fat, therefore conserving their glycogen stores / anaerobic ATP production.

• These stores can then be used later in the event such as a sprint to the finish line or an intense hill climb.

aerobic adaptations lead to

1. Increased V02 max

2. Increased LIP

define V02 max

maximum amount of 02 that can be uptaken, transported and utilized per minute

what is happens to muscle size after training / 2 factors / type of adaptation (2)

MUSCULAR anerobic adaptation

there is an increase in cross-sectional area is due to:

• Increased size of muscle fibers (can’t grow more)

• Increased contractile protein filaments (actin & myosin)

what training can bring about increased muscle size

Resistance training

what is happens to fuel stores / type of adaptation

MUSCULAR anaerobic adaptation

• More stores of PC in the muscles means you can resynthesis ATP at the fastest rate for a longer period of time.

what is happens to anerobic enzymes after training / type of adaptation / the 3 types

they increase

MUSCULAR anaerobic adaptation

• ATPase helps to break down ATP quicker

• Creatine kinase breaks down PC faster

• Glycolytic enzymes help to break down glycogen quicker.

All which allow for quicker rate of ATP resynthesis.

6 neural adaptations of resistance training

C.R.F.P

1. increased Co-ordination of motor units

2. increased Recruitment of motor units. (more neural transmissions) increased force of contraction

3. increased Firing rate of motor unit activation. (faster neural transmissions) increased speed of contraction

4. increased Preferential recruitment of fast twitch fibers.

what happens to recruitment of motor units / (more neural transmissions) / type of adpatation

NEURAL anaerobic adaptation

it increases

Steps of increased recruitment AND firing rate of motor units

• Increased no. of motor units recruited = More force produced = BIGGER contractions = Lift more/throw further

  OR

• Increased firing rate = More FREQUENT contractions = run faster/ride faster

what happens to synronisation / co-ordination of motor units after training / type of adaptation

NEURAL anaerobic adaptation

training means different motor units can contract together = leading to greater force production

what happens to preferential recruitment of FT fibers / type of adaptation

NEURAL anaerobic adaptation

increases.

we usually recruit slow twitch fibers before fast twitch, but training allows us to recruit more fast twitch fibers early to create more explosive force.

what is lactate tolerance

when muscles continue to resynthesise ATP at a fast rate despite the presence of lactate (hydrogen ions)

what does lactate tolerance allow

allows people to be able to continue to work at high intensities (utilize anaerobic glycolysis) for longer periods of time.

what causes increased lactate tolerance

anaerobic training.

and buffers which reduce shock, and neutralize the acidity of the muscles to allow them to continue to contract

what does H+ do to glycolytic enzymes

H+ limits glycolytic enzymes and slows anaerobic glycolysis significantly

define pulmonary diffusion

the rate at which gases (carbon dioxide and oxygen) can diffuse in and out of the lungs and capillaries

process of pulmonary diffusion

alveoli / lungs have high 02 concentration — which goes into the capillaries to the heart (to muscles)

thus capillaries have high C02 concentration — goes into alveoli to be breathed out

what are other names for fast twitch fibers and characteristics

type 2 / white

• fast contraction

• more forceful

• fatigue faster

what are other names for slow twitch fibers and characteristics

type 1 / red

• slow contraction

• less forceful

• take longer to fatigue

2 measures of v02 max

1. absolute

2. relative

define relative v02 max

measures v02 max in ml per kg per minute (ml/kg/min)

define absolute v02 max

measures vo2 max in litres per minute (L/min)

what is the best measure of V02

a relative measure this is because it takes into consideration body weight and how effectively they body ususes the oxygen.

This allows for more accurate readings and more effective comparison against different body types.

FICHT formula

for v02 max

V02 Max = Q x A-v02 diff

lactate tolerance is… (2)

an anerobic adaptation (muscular)

ITS DIFFERENT FROM L.I.P

lip is…. (2)

an aerobic adaptation

ITS DIFFERENT FROM LACTATE TOLERENCE (anerobic)

LIP is FAD explained (LIP IS AEROBIC)

LIP is FAD / AEROBIC

F = FINAL exercise intensity where lactate production equals lactate removal (definition)

A = this means the athlete can work at higher AEROBIC intensity

D = this delays the increasing contribution from the anerobic glycolysis system therefore stopping the rapid accumulation of H+ ions… and the ability to work harder for longer (performance link)

what TWO, & ONLY TWO factors contribute to LIP (& glycogen sparing)

1. increased size and number of mitochondria

2. increased oxidative enzymes

how to answer a LIP & contributing factors question

1. Increased size and number of mitochondria (increased the sites where aerobic ATP production occurs)

2. Increased oxidative enzymes (speed up chemical reactions thus the production of aerobic ATP can occur more quickly)

3. All allowing for a greater LIP

4. All which contribute to faster rate of aerobic ATP production, allowing us to work at higher aerobic intensity

5. So we can run at aerobic intensity for longer, delay the contribution from anerobic ES.

   
   

what is the length of the event for glycogen sparing

2-3 hours.

roughly 90 minutes of glycogen so an event shorted you can just use glycogen as it wont run out

respiratory adaptations (answer link to…)

link to increased uptake of oxygen

cardiovascular adaptations (answer link to…)

transportation of blood and oxygen around the body

muscular adaptations (answer link to…)

utilization of oxygen via the active muscles

anaerobic neural muscular ancromym

CRFP

C – Coordination of motor units ↑

R – Recruitment of motor units ↑ (force)

F – Firing rate of motor units ↑ (speed)

P – Preferential recruitment of fast-twitch fibres ↑

anaerobic muscular ancromym

FLAG C

F – Fast-twitch hypertrophy

L – Lactate tolerance (H+ tolerance and buffering) ↑

A – ATP & PC stores ↑

G – Glycolytic enzymes ↑

C – Increased contractile filaments & connective tissue (more forceful contraction)