ch 11 chronic adaptations

Question 1

what are chronic adaptations?

Answer 1

these are long term physiological changes as a result of training

Question 2

when must progressive overload be implemented in training?

Answer 2

This should be implemented when improvements start to plateau and not challenge the body any more.

Question 3

what are the structural respiratory adaptations involved in aerobic training?

Answer 3

• increased lung volumes
  the amount of air that can be filled by the lungs in one breath is increased
• which leads to a greater tidal volume
• increase in alveoli size and surface area
  which increases the pulmonary diffusion rate that transfers o2 into the body and releases co2 from the body

Question 4

what are the functional respiratory adaptations involved in aerobic training?

Answer 4

• lower ventilation at sub max and resting levels
  this is because our RR decreases because our TD is increasing, however at max ventilation will increase because the body requires much more oxygen and needs to remove co2
• vo2 max increases
  the body can take in and utilise o2 in a much more efficient way

Question 5

what are the three things that change at the cardiovascular level?

Answer 5

• heart
• blood vessels
• blood

Question 6

what are the changes that occur at the heart through aerobic training?

Answer 6

• left ventricle increases in size to allow more o2 to pumped throughout the body

therefore HR will almost always be lower unless working at max intensities

• stroke volume
  will increase as left ventricle has increased in size, pumping more blood out of the body
• cardiac output
  will increase at max intensities due to increase SV and HR
  however will stay the same or even decrease at rest or submax due to lower HR despite an increase in SV

Question 7

what are the changes that occur at the blood vessels through aerobic training?

Answer 7

there is more network of capillaries to feed heat and muscles. This will increase the o2 to meet our energy demands as well as other nutrients to assist removal.

Question 8

what are the changes that occur at the blood through aerobic training?

Answer 8

increase in:

• blood volume
• plasma level
• red blood cells
• haemoglobin
• LIP

decrease in:

• Low density lipoproteins (bad fats)
• blood pressure ( sub max and rest)

Question 9

how to changes in the blood help our body with exercise?

Answer 9

• blood plasma benefits SV as well as regulating body temp.

- overall these changes increase the amount of O2 transported around the body.

Question 10

what are changes in the muscle due to aerobic training?

Answer 10

increase in:

• capillary density
• myoglobin
• mitochondria
• oxidation of FFA’S
• avo2 diff
• Oxidation of glycogen

Question 11

what is the benefit if increased capillary density in the muscle?

Answer 11

Increased capillarisation will in avo2 diff as there is more space for oxygen to be taken into the muscles which means to more being extracted

Question 12

what is myoglobin and the mitochondria and how does it aid our performance?

Answer 12

myoglobin is an oxygen carrying pigment found within muscle cells.
an increase in myoglobin will increase the available oxygen for aerobic respiration

mitochondria is the powerhouse of the cell which the site for aerobic respiration in the muscles
these increase the oxidative enzymes that allow endurance athletes to work at a higher level.

Question 13

what is oxidation

Answer 13

this is the breakdown of fats or glycogen to co2 and h2o with ATP production in the presence of oxygen

Question 14

what are the three factors that increase the ability to oxidise fats?

Answer 14

• increase in intramuscular triglycerides
• increase in FFA’s
• increase in oxidative enzymes

Question 15

how does the oxidation of fat help athletes?

Answer 15

oxidation of fats particularly help endurance athletes as they allow then to conserve glycogen stores which occurs sue to the release of free fatty acids

Question 16

what are the changes with anaerobic training and where do they most predominately occur?

Answer 16

• increase in ATP stores
• increase in glycolytic stores and enzymes
• increase in ATPase
• increase toleration to metabolic by products
• increase in muscle hypertrophy
• increase in thickness of left ventricle wall

in the muscle

Question 17

what is ATPase?

Answer 17

this is an enzyme to assist the breakdown of ATP

Question 18

what is the main benefit of anaerobic training?

Answer 18

• neural pathways are more efficient leading to the recruitment of more motor units which means muscle contraction is more rapid and has more force.

Question 19

what is the difference between a trained and untrained athlete in terms of HR and Blood lactate levels?

Answer 19

• a trained athlete will have a lower resting HR
• They will hold steady state for longer
• HR will increase quicker
• however HR at max intensities will stay the same
• a trained athlete will be able to remove lactate at a higher rate and therefore have a later LIP than an untrained athlete in exercise.

Question 20

whats the difference between acute and chronic adaptions?

Answer 20

an acute response is one that is immediately in response to exercise and occur almost straight away compared to chronic adaptations which happen over a long period of time.

Question 21

what is muscular hypertrophy?

Answer 21

this is the increased surface area of the muscle which involves an increase

• number and size of myofibrils
• contractile proteins
• size and strength of connective tissue

Question 22

what are the myofibrils and what do they do?

Answer 22

these are part of muscle fibres that contain the two protein filaments actin and myosin.

these contractile proteins increase the capacity of the muscle as well as the overall size of the muscle which increases strength