adaptions to training Flashcards
what are the two main goals of endurance training
develop functional capacity of central circulation
enhance aerobic capacity of the specific muscles
how does muscle adapt to endurance training
selective hypertrophy of type 1 muscles fibres - slow twitch fibres, use oxygen to generate more ATP for continuous extended muscle contractions over a longer period of time - fire more slowly than fast twitch fibres and take longer before they fatigue
increased number of blood capillaries per muscle fibre/CSA - improved oxygen and nutrient delivery and removal of waste
increased capacity to oxidise lipids and CHO
increased glycogen and triglyceride content
increased reliance on lipid as a fuel
how does endurance exercise affect muscle myoglobin
increased potential to store O2
maintenance of low pO2 in sacroplasm - facilitates diffusion of O2 into muscle from blood plasma
how does endurance exercise effect mitochondria
increased capacity to generate ATP aerobically by OP
more/larger mitochondria
greater capacity to utilise fats
less reliance on inefficient ATP replenishment by glycolysis (anaerobic metabolism)
how does endurance exercise affect glycogen
higher glycogen content at rest
increased insulin sensitivity - glucose uptake and storage increased
higher glycogen synthase activity
enhanced capacity for glycogen storage
how does endurance exercise affect intramuscular triglycerides
increased in trained subjects
increased fat utilisation reduced reliance on glycolysis
how does endurance exercise affect substrate mobilisation
glut 4 transporter levels increased by 25% after training
increase of FFA uptake by muscles
hows does endurance exercise affect glycolysis
glycogen stores increased
hexokinase activity increased
glycogen phosphorylase activity increased
capillary density increased - enhanced o” transport and lactate removal
less anaerobic glycolysis required therefore less lactic acid is produced at beginning of exercise - delayed fatigue + increased endurance
how does training affect lactate formation
reduced lactate formation, less reliance on CHO oxidation
how does endurance training effect catecholamine response
training reduces catecholamine response
less catecholamines are required as the body is adapted to training - increased aerobic and cardiac capacity decreases the need for adrenaline/noradrenaline
how does endurance training affect fat uptake
increased FFA production, decreased FFA in blood suggesting higher uptake of FFA
reduction in glucose oxidation
increased intramuscular fatty acid oxidation
what are the main adaptations to high intensity exercise training
increased muscle CSA
hypertrophy of muscle fibres - type II fibrs - fast twitch use anaerobic metabolism to fuel, fire more rapidly but fatigue more easily
increased strength and HI exercise capacity
what are the modifications to endurance training
lower respiratory exchange rate RER
lower muscular resp quotient - which suggests utilisation of FFA instead of cho as FFA has a lower respiratory quotient
- FFA are less oxidised and require more oxygen to be fully metabolised - lower resp quotient
- glucose is more oxidised and requires less oxygen to be fully metabolised - higher resp quotient
smaller rise in plasma FFA - as uptake into muscles is higher
lower rate of utilisation of muscle glycogen
less use of blood glucose
reduced accumulation of muscle lactate
what are the adaptations in trained muscle
greater capacity to oxidise cho
pyruvate converted to acetyl coA to TCA cycle
greater capacity to take up and use lipids
