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PE chronic adap
| Question | Answer |
|---|---|
| Chronic adaptations | They are long term physiological changes that occur within the body to the systems as a result of training for a minimum of 6-8 weeks. |
| adaptations from aerobic training | improve the efficiency with which the cardiovascular and respiratory system provide oxygen to the working muscles and removes waste products. |
| Where do Cardiovascular Adaptations occur | heart, blood vessels, blood |
| Increased Left Ventricle Size & Volume | Cardiac hypertrophy occurs as a result of aerobic training, mainly there will be an increase in the size of the left ventricle and a slight thickening of the ventricular walls. - Leads to increased stroke volume |
| Stroke volume | is the amount of blood pumped out of the left ventricle each beat of the heart. |
| Increased Stroke Volume | The increased capacity of the left ventricle of the heart, greater blood volume and increased venous return are all factors that contribute to a significant increase in the heart’s stroke volume following aerobic training. |
| PERFORMANCE BENEFIT: Increased stroke volume | - greater removal of wastes. - This increased availability of oxygen and fuels at the muscles improves the athlete’s ability to resynthesise ATP aerobically at higher intensities. |
| Cardiac Output | is the amount of blood pumped out of the left ventricle per minute. It is the product of Heart rate & Stroke Volume. (L/min) |
| Increased Cardiac Output | Cardiac output remains unchanged at rest and during submaximal exercise, regardless of training status. It does increase during maximal intensity workloads. |
| PERFORMANCE BENEFIT: Increases cardiac output | Leads to an increase oxygen and fuels reaching the working muscles allowing for ATP to be resynthesised aerobically at higher intensities. |
| Increased Capillarisation - Muscles | -Increased capillarisation of skeletal muscles -increases AVO2 difference -enhances diffusion of O2 into the mitochondria -enhances fuel supply to muscle -improves removal of waste products |
| Increased Capillarisation - Heart | Increased capillarisation of the heart -increased blood supply to the heart and therefore increased O2 supply to the heart -allowing for stronger and more efficient beats |
| PERFORMANCE BENEFIT: Increased Capillarisation - Muscles & Heart | An increased number of capillaries, means there is more oxygen diffused into the muscle, allowing for higher aerobic intensities. |
| Increased Blood Volume | Leads to: increased blood plasma Increased red blood cells (RBC) Increased total amount of haemoglobin (not concentration) Increased HDL which removes LDL (plaque build up)- mainly health benefit |
| Performance benefit: Increased Blood Volume | -allows for a greater amount of oxygen to be transported to and used by the muscles to produce aerobic ATP at higher intensities. - leads to increases in SV and more efficient thermoregulation |
| Respiratory Adaptations | Any changes at a respiratory level ultimately lead to an increase in the amount of oxygen we can intake and make available for transport. |
| Increased Lung Volume | An increase in lung volume or capacity will increase the amount of air able to breathed into the lungs. |
| structural adaptations of increased lung volume | STRUCTURAL ADAPTATION: Increased total lung volume/Capacity |
| Functional adaptations of increased lung volume | FUNCTIONAL ADAPTATIONS: Increased Tidal Volume @ submaximal intensity Increased Ventilation @ max intensity Decreased Ventilation @ rest & submaximal intensity - due to improved AVO2 diff and efficiency Increased Ventilatory efficiency |
| Tidal Volume | is the amount of air breathed in and out per breath (L per breath) |
| Increased Tidal Volume | Increased TV occurs as a result of increased strength and endurance of the respiratory muscles, allowing an athlete to inhale and exhale more air. |
| PERFORMANCE BENEFIT: increased tidal volume | This increased oxygen diffused into the blood, can then be transported to the working muscles to be used to resynthesise ATP aerobically at higher intensities. |
| Ventilation | Is the amount of air inspired or expired per minute by the lungs (L/min). Ventilation (V) = tidal volume (TV) × respiratory rate (RR). |
| Increased Ventilation | At rest and during submaximal exercise, ventilation may be reduced due to improved oxygen extraction (a-vo2 difference) and increased pulmonary diffusion. However, at maximal intensity ventilation is increased because of increased tidal volume (TV). |
| PERFORMANCE BENEFIT: Increased ventilation | Allows more air to be breathed in per minute, therefore more oxygen available per min, that can then be diffused into the capillaries surrounding the alveoli. - Can also resynthesis ATP aerobically |
| Increased Alveolar - Capillary Surface Area | An increase in the volume of the lungs leads to an increase in the available surface area of the alveolar-capillary interface. Meaning there is more opportunity for diffusion and gaseous exchange. |
| structural and functional adaptations of increased ventilation | STRUCTURAL ADAPTATION: Increased alveolar-capillary surface area LEADS TO FUNCTIONAL CHANGES: Increased pulmonary diffusion |
| Pulmonary diffusion | Is the opposite movement of oxygen and carbon dioxide, from high concentration to low concentration, between the alveoli and surrounding capillaries. |
| Increased Pulmonary diffusion | Aerobic training results in an increase in the surface area of the alveoli, which in turn increases the pulmonary diffusion. |
| PERFORMANCE BENEFIT: increased pulmonary diffusion | a greater amount of oxygen to diffused into the bloodstream, also greater amounts of CO2 removed from the bloodstream. - Is used to resynthesise ATP aerobically at higher intensities. |
| Muscular Adaptations | ..... |
| Increased Myoglobin - Oxygen Utilisation- Structural and functional changes | STRUCTURAL ADAPTATION: increased myoglobin levels in skeletal muscles. FUNCTIONAL CHANGES: increased ability to extract oxygen and deliver it to the mitochondria for aerobic ATP production |
| MYOGLOBIN | aids in the transport of oxygen from the bloodstream to the mitochondria in the muscle cells. |
| PERFORMANCE BENEFIT: increased myoglobin | results in the athlete being able to work at higher intensities aerobically, due to the mitochondria having access to more oxygen. |
| Increased size & number of mitochondria- structural changes | STRUCTURAL CHANGES: Increased size, number & surface area of mitochondria |
| PERFORMANCE BENEFIT: Increased size & number of mitochondria | more sites for fuels to be oxidised and Aerobic ATP to be produced – resulting in a faster rate of Aerobic ATP resynthesis. |
| MITOCHONDRIA | is the site where aerobic production of ATP (aerobic respiration) occurs. |
| Increased Oxidative Enzymes- structural changes | STRUCTURAL CHANGES: increase in oxidative enzymes. |
| Oxidative enzymes | are responsible for speeding up the aerobic breakdown of fuels for ATP, their levels also increase through aerobic training. |
| PERFORMANCE BENEFIT:Increased Oxidative Enzymes | Aerobic athletes can break down the fuels faster therefore can resynthesise aerobic ATP at a faster rate, resulting in higher aerobic intensities. |
| Increased A-VO2 Difference | -greater extraction of O2 by the working muscles as a result of increased capillarisation, mitochondria & myoglobin content and more oxidative enzymes. -increased redistribution of blood flow to active muscles |
| Arteriovenous O2 difference | the difference in oxygen content between the arterial and venous blood, after extraction by the muscle. |
| PERFORMANCE BENEFIT: Increased A-VO2 Difference | Trained athletes can extract a higher amount of O2 from the bloodstream into the muscles. This increased amount of O2 in the muscles means greater oxidation of fuels to produce Aerobic ATP |
| Increased Ability to Glycogen Spare | At submaximal levels, if endurance athletes have an improved ability to oxidise fat they can therefore spare their glycogen stores. |
| Increased Lactate Inflection Point - LIP | Athletes LIP improves due to: increased mitochondrial density - muscular adaptation increased oxidative enzymes - muscular adaptation both lead to increased production of aerobic ATP at a faster rate = higher intensity, therefore higher LIP. |
| PERFORMANCE BENEFIT: Increased Lactate Inflection Point - LIP | Athletes with a higher LIP, can work at a higher aerobic intensity(faster pace), without large increases in blood lactate and the associated effects of H+ fatigue. |
| Increased VO2 Maximum- functional adaptations | Increased VO2 max |
| Increased VO2 Maximum- structural change | Increased Ventilation - take up Increased Cardiac Output - Q - transport Increased Arteriovenous Oxygen Difference (A-VO2 diff) - utilise |
| Performance benefit | Working aerobically at higher intensities |
| Anaerobic adaptations | ..... |
| Muscular Adaptations to ATP-PC System Training- structural changes | Increased muscle size leads to: increased muscle stores of ATP & PC (up to 25% more) increased ATPase a key enzyme involved in the resynthesis of the ATP-PC system |
| Muscular Adaptations to ATP-PC System Training- functional changes | Increased rate of ATP production (already fastest rate) Increased turnover of ATP (increased yield) |
| PERFORMANCE ENHANCEMENT: Muscular Adaptations to ATP-PC System Training | Increased capacity and rate of the ATP-PC system for anaerobic dominant events, means the most rapid ATP resynthesis for longer = more power, strength and speed. |
| Muscular Adaptations to Anaerobic Glycolysis System Training- structural changes | Increased muscle size leads to: increased glycogen stores increased glycolytic enzymes |
| Muscular Adaptations to Anaerobic Glycolysis System Training- functional changes | Increased rate of ATP production Increased turnover of ATP (anaerobic capacity) increased lactate tolerance |
| PERFORMANCE ENHANCEMENT: Muscular Adaptations to Anaerobic Glycolysis System Training | -Increased capacity and rate of the anaerobic glycolysis system -Muscles learn to ‘buffer’ the H+ ions and continue to work as by products accumulate, rather than fatiguing as soon as they are present |
| Cardiovascular Adaptations as a result of Anaerobic Training- structural changes | Increased thickness of left ventricular wall |
| Cardiovascular Adaptations as a result of Anaerobic Training- functional changes | More forceful contraction, decrease in blood pressure: at rest, during submaximal exercise. |
| Increased Cross Sectional Area of Muscle- STRUCTURAL ADAPTATIONS | Increased number & size of myofibrils. Increased contractile proteins (actin & myosin) Increased size & strength of connective tissue. Increased fuel stores |
| PERFORMANCE BENEFITS: Increased Cross Sectional Area of Muscle | increased force of contraction - more fibres and proteins causing contraction increased speed of contraction - fuels and neuro adaptations |
| Neural Adaptations benefits | increased synchronisation of motor units- more force increased recruitment of motor units- more force increased firing rates of motor units- more force decreased neural inhibition- prevents full contraction |
| Training LIP | Done by training at or just above LIP (80-85% HRM), during aerobic training - HIIT, Long Interval, Fartlek |
| Training Lactate Tolerance | Done by training well above LIP (85+% HRM), during anaerobic training - Medium Interval |
Created by:
juddschubert