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what are the physiological adaptations in response to training
HOMERS
H: Haemoglobin level
O: Oxygen uptake and lung capacity
M: Muscle hypertrophy
E: Effects on fast/slow twitch muscle fibres
R: Resting heart rate
S: Stroke volume and Cardiac output
Description of haemoglobin
the protein of blood carrying the oxygen in RBC
main function to absorb oxygen into blood stream
plays a role in removing Co2
Levels can be increased with altitude raining
Does haemoglobin levels increase or decrease? provide reasoning
Increase
when training occurs, body becomes short on oxygen
body adapts to this by producing more cells
Description of Oxygen uptake and lung capacity
The amount of oxygen absorbed into the bloodstream during exercise
Measured in litres per minute
If more oxygen reaches the working muscles, the muscles can work harder or longer
Lung capacity is the amount of air that can move in and out of the lungs during a single breath
Does Oxygen uptake and lung capacity increase or decrease? provide reasoning
Increases
Number of breaths can be increased
Max breathing rates increase from 40-50 minutes
Size of lungs significantly increase, allowing for more oxygen
Description of muscle hypertrophy
Refers to increase of diameter of muscle. Muscle length stays the same, but muscle enlarges
Muscle atrophy is opposite to hypertrophy (gets smaller)
Does muscle hypertrophy increase or decrease? provide reasoning
Increases
After training muscles are able to contract with a greater force. This improves strength and power related sports
description of effects on fast/slow twitch muscle fibres
Slow twitch are red - they contain large numbers of capillaries and produce large amounts of ATP slowly. Good for sports such as marathons
Fast twitch are white - contain few capillaries and rapidly generate ATP anaerobically. Good for sports such as weight lifting and sprinting
Does muscle hypertrophy increase or decrease? provide reasoning
Depends on training
Endurance training encourages slow twitch fibres to develop because it allows body to make more capillaries, allowing for more oxygen to be transported around the body
Description of resting heart rate
Measured in Beats per min
At rest, delivers blood to body
Amount of oxygen needed is determined by BMR
Resting heart rate will fall as body adapts to training program
Heart rate will be lower during sub max work
Main reason for the fall is due to higher stroke volume
This allows more blood to be pumped every beat.. Therefore, more oxygen is delivered with fewer beats
Athletes often have lower max HR
Does resting heart rate increase or decrease? provide reasoning
Decreases
Trained athlete has more efficient cardiovascular systems
Some pro athletes have a resting HR as low as 35 per min
Description of stroke volume and cardiac output
Amount of blood that leaves the left ventricle in 1 beat
Body needs oxygen rich blood to muscles during exercise
The more blood that a person pushes out, the more work they can do because of more oxygen
Person could exercise faster and longer
Untrained person- 15-20L per min, trained- 22-30 L per min
Cardiac output is the amount of blood pumped in 1 min
Does Stroke volume and Cardiac output increase or decrease? provide reasoning
Increase
Trained person physically has more blood in body
Ventricles are more powerful and elastic to pump more/faster