(2.2) long term body adaptations to aerobic training

3x a week

amount of time exercise needs to be done in 6 weeks in order to have long term body adaptations to aerobic training

direct

relationship between fitness level, intensity of training, and frequency of training

1. overload principle

2. specificity

3. reversibility

3 training principles that influences long term body adaptations to aerobic training when applied

overload principle

the training principle that requires the body to perform beyond its normal or comfortable capacity

specificity

the training principle that states that all trainings should be specific towards a certain sport or goal

reversibility

the training principle that states that your fitness level can go down when you stop training

elite and performance level

levels of sport participation that needs aerobic training because they have high needs for aerobic capacity

long slow distance

activities using large muscle groups at an intensity that can be sustained for a long period in which the body is able to provide sufficient energy 50-80% intensity of exercise

high intensity interval training

a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods 70-90% intensity of exercise

cardiac hypertrophy

increase in size and mass of the heart which results to a more efficient heart or stronger pump and more cardiac output

cardiac output

increases due to cardiac hypertrophy

plasma volume

its increase allows for better circulation and improved sweat dissipation

vassodilation

expanded diameter of blood vessels

capillarization

increase in the number of capillaries in the alveoli of lungs (origin of oxygen) and to muscle fibers (delivery point)

long slow distance

was found to have more significant results for capillarisation

angiogenesis

formation of new blood vessels

zone 1

zone of 104-114 bpm

zone 2

zone of 114-133 bpm

zone 3

zone of 133-152 bpm

zone 4

zone of 152-171 bpm

zone 5

zone of 171-190 bpm

oxygen uptake

its increase also increases the vo2 max cap which allows for more intense exercises since there is more efficient oxygen usage

myoglobin, mitochondria

these 2 has an increased presence in muscle cells due to aerobic training effects

type i (slow twitch)

type of fiber that aerobic training promotes