9. Long-term Adaptations To Exercise

Question 1

Main systems adaptations occur in

Answer 1

• Musculoskeletal
• cardiovascular
  -Respiratory
  -Neuromuscular

Question 2

Cardiac hypertrophy definition

Answer 2

Growth in size & strength of myocardium in heart

Question 3

How does cardiac hypertrophy improve performance?

Answer 3

Can help increase stroke volume & cardiac output

→ increase in O2 reaching muscle will increase VO2 max which will increase the anaerobic threshold allowing athlete to work in aerobic zone for longer

→ in hockey match they will be able to work at a higher intensity for longer without fatiguing

Question 4

Muscular hypertrophy

Answer 4

Growth in size & strength of skeletal muscle

Question 5

How does muscular hypertrophy improve performance?

Answer 5

Increased force able to be exerted by a muscle

→ allowing greater sprint speed or increased leg power

→ therefore a sprinter can get out of the blocks & generate more speed on the track

Question 6

Aerobic adaptations - musculosketal (muscles)

Answer 6

• Increased no capillaries around muscle → increased O2 diffusion into muscles
• increased no mitochondria (converts O2 & food into energy in muscle cell)
• increased amounts of myoglobin ( concentrated form of haemogiobin - transports O2 into mitochondria from blood)
• increase in efficiency of type 1 muscle fibres & utilisation of type 2A

Question 7

Aerobic adaptations - musculoskeletal (bones & joints)

Answer 7

• improved bone den city - weight bearing activities stimulate bone remodeling, reducing risk of fractures → exercise stimulates deposition of calcium which makes bone stronger
  -Enhanced tendon & ligament strength → connective tissues become stronger & more resilient & pliable
• increase in amount of synovial fluid in joint capsule, reducing friction between bones

Question 8

Aerobic adaptations - respiratory

Answer 8

• Increased capillarisation of lungs → where O2 diffuses from alveoli into blood
• improved strength of respiratory muscles - diaphragm & intercostals become bigger & stronger when trained, allowing more air to move into & out of lungs
• increased utilisation of alveoli → reduces breathing frequency
• increased tidal volume

Question 9

How do respiratory adaptations help athlete improve performance?

Answer 9

Means more oxygen can be consumed (extracted) and transported from alveoli into capillaries, red blood cells then muscles (↑ AV O2 diff). Remaining systems then transport O2 to working muscles & eventually back out as CO2 (waste products)

Question 10

Aerobic adaptations - cardiovascular

Answer 10

• increased size & strength of myocardium (heart muscle)
• ventricles can hold a greater volume of blood → increased diastolic phase of cardiac cycle
  -Reduced resting heart rate (bradycardia) due to increased stroke volume
• increased blood pressure while exercising> reducing resting blood pressure
  -Increased vasomator control → more efficient vasoconstriction & dilation. Smooth muscle cells in blood becomes stronger
  -Increased no red blood cues → results in more haemoglobin, greater oxygen carrying capacity

Health link: improved CV system reduces potential impacts of hypertension

Question 11

How do cardiovascular adaptations help athlete improve performance?

Answer 11

Overall the athlete is able to work in the aerobic zone for longer longer to reach anaerobic threshold) as intensity increases.

Reduces effete of fatigue & build-up of waste products and increases VO2 max & AVO2 diff

Question 12

Overall improvements in sporting performance due to aerobic adaptations

Answer 12

• Have a higher VO2 max
• work in aerobic zone longer, raising anaerobic threshold & reducing onset of blood lactate accumulation & conserving glycogen & PC stores
  -Recovery times after intense exercise will be shorter due to transportation system that removes waste products
  -Faster recovery means body can replenish PC stores & glycogen faster rate
• lactic acid/ H+ Wii be removed faster
• myoglobin stores restarted at a faster rate due to increased O2 uptake

Question 13

Anaerobic adaptations - ATP-PC system

Answer 13

-Muscle hypertrophy → growth in fibre size & mass due to increased protein synthesis
-Increased PC stores in muscle
-Increased bone density and tendon thickening & strengthening
-Development of type 2B muscle fibres & utilisation of type 2A
-Neural system improves → firing systems speed up, reducing response time, increase in motor unit size & recruitment

Question 14

Anaerobic adaptations - anaerobic glycolysis system

Answer 14

• Greater tolerance to lactic acid (buffering capacity of muscle)
• increase in muscle glycogen stores

Question 15

How do anaerobic adaptations help athlete improve performance?

Answer 15

Able to increase amount of force, power output, speed & strength
- can tolerate more lactic acid & remain in an aerobic zone longer at higher intensity
-Use higher intensity over longer duration → increased VO2 max, higher anaerobic threshold