Chapter Fifteen : Chronic Adaptations to Training

Question 1

Purpose of a training program

Answer 1

Put the body under stress to bring about chronic adaptations

Question 2

Types of adaptations

Answer 2

Structural

Functional

Question 3

What does aerobic training improve

Answer 3

Cardiovascular
Respiratory
Muscular

Question 4

Aerobic training - Cardiovascular

Answer 4

Are changes to the heart, blood vessels and the blood. They increase oxygen delivery to working muscles

Question 5

Aerobic training - Cardiovascular - The Heart

Answer 5

Increase in mass and size of left ventricle
Increased stroke volume
Increased cardiac output
Reduced resting HR (bradycardia)
Reduced HR during submaximal activities
Increased efficiency of the heart

Question 6

Aerobic Training - Cardiovascular - Blood vessels

Answer 6

Increase the size of coronary arteries/ capillaries
Increased no. of capillaries to working muscles
At rest and submax exercise the blood flow to working muscles decreases
During max intensity blood flow increases to working muscles

Question 7

Aerobic Training - Cardiovascular - Blood

Answer 7

Increase in plasma which increases SV and removes heat efficiently
Increase in red blood cells increases haemoglobin and therefore more O2 delivery
Increases LIP as fats are used more efficiently
Increased a-VO2 difference, more O2 can be extracted by muscles

Question 8

Aerobic Training - Respiratory - Structural

Answer 8

Increase in lung volume

Increase in diffusion due to larger lung volume there is more alveoli

Question 9

Aerobic Training - Respiratory - Functional

Answer 9

Ventilation decreases slightly at submax intensity
Tidal volume increases
Venitlation increases as max intensities
Ventilatory efficiency increases - the diaphragm and intercostal muscles use less O2
VO2 max increases

Question 10

Aerobic Training - Muscular - Muscular Structure

Answer 10

Increased aerobic capacity of slow twitch fibres
Fast twitch fibres take on characteristics of slow twitch
Increased hypertrophy of slow twitch fibres

Question 11

Aerobic Training - Muscular - Mitochondria

Answer 11

Increase in size, number and surface area

Increase in oxidative enzymes

Question 12

Aerobic Training - Muscular - Myoglobin

Answer 12

Increased myoglobin in slow twitch fibres so it can extract more O2 from the blood

Question 13

Aerobic Training - Muscular - Oxidation of fats

Answer 13

Glycogen sparing so that it can be reserved for higher intensity activities, submax will rely more of fats

Question 14

Aerobic Training - Muscular - Oxidation of glycogen

Answer 14

It enhances ability of an atheletes body to break down glycogen

Question 15

Anaerobic Training - Cardiovascular

Answer 15

The thickness of left ventricle wall so the heart ejects more forcefully and therefore more blood

Question 16

Anaerobic Training - Muscular

Answer 16

Increase in ATP and PC stores 
Increase in glycogen stores 
Increase in glycolytic enzymes 
Increase in ATPase 
Increase in tolerance to byproducts

Question 17

Resistance Training - Muscular - Neural

Answer 17

Increase motor unit recruitment
Increase rate of motor unit activation
Increase recruitment of fast twitch fibres
Increase in motor unit coordination

Question 18

Resistance Training - Muscular - Hypertrophy

Answer 18

Increased size and number of myfibrils
Increased contractile proteins (actin and myosin)
Increased size and strength of connective tissue