Chronic adaptations Flashcards
Chronic adaptaions
Long term physiological change that occurs as a result of training
can be structural (changes to the structure of the heart, blood vessels, lungs and muscles) or functional (changes to how the heart, blood vessels, lungs and muscles work)
are specific to the type of training completed
leads to improved performance.
Aerobic chronic adaptations
minimum period for chronic adaptations to occur with aerobic (endrance) is 6 weeks.
usually developed to bring more o2 into the body
developed thru continuous fartlek long interval and HIIT training sessions
they can also be developed through circuit and resistance training
chronic aerobic adaptaions result in an increased ability of the athlete to produce ATP aerobically or an improved economy
What does O2 delievery depend on?
- ability of lungs to ventilate large volumes of O2
- ability of the blood to exchangeo2 at the luns (transported by haemoglobin in red blood cells)
-ability of the heart to pump large volumes of blood to muscles (Q=HRxSV)
-ability of muscles to use O2 to breakdown fuels to produce ATP (occurs in mitochondria and requires oxidative and glycolytic enzymes)
Vital Capacity
Maximum amount of air a person can expel from the lungs after maximum inhalation. Gets rid of waste like CO2
Ventilation and adaptations
Amount of air breathed in per min
v=rrxtv
ADAPTATIONS:
-ventilation at rest- decreases due to increased efficiency
- ventilation at sub-max= decreased due to increased efficiency
- increases at max exercises increasing the supply of oxygen avaliable and therefore ability to work aerobically
Pulmonary diffusion
The movement of oxygen from the alveoli into the capillaries and that of caarbon dioxide from the capillaries into the alveolie to be expelled is known as pumonary diffusion.
Aerobic training brings increases in lung volumes and capillary density around the alveoli, therefore a greater surface area providing more opportunity for diffusion.
IT INCREASES AT ALL INTENSITIES.
Results in more efficient transport of O2 to the working muscles.
Oxygen consumption
Is the volume of oxygen taken up and utilised by the body per minute per kilogram of body weight.
Oxygen consumption at rest and during sub max generally remains unchanged or DECREASES slightly due to an increase in exercise economy.
VO2 max increases substantially following aerobic training due to improved O2 delievery to working muscles.
It is as a result of adaptaions to:
- stroke volume
-heart rate
- A-VO2 difference
an increase of 15 - 20% in VO2 is typical for a sedentary individual who trains at 50% to 85% of VO2 max 3-5 times per week/20min for 6 months
CARDIOVASCULAR ADAPTATIONS
cardiac hypertrophy
The heart is similar to other muscles in that it will experience hypertrophy as a result of aerobic training. Typically there will be an increase in the size and volume of the left ventricular cavity and a slight thickening of the ventricular walls (more anaerobic). This leads to an increase in stroke volume and delievery to oxygen in the working muscles.
Increased capillarisation of heart muscles
Increased capillary density of cardiac tissue improves blood flow to the heart itself.
The heart maintains a very high level of o2 extraction so that 70-80 of the arterially delivered o2 is extracted, compared with 30-50% in skeletal muscles. o2 delievered to the heart is essentially used for contraction
Heart rate
Influence of serobic training on heart rate:
- lower resting heart rate
-lower heart rate response at sub max
- no real change at maximal
- slower heart rate increase during exerice
- lower and faster steady state
-decreased recovery heart rate following sub max exercise
- decreased recovery heart rate following maximal exercise.
changes are related to:
increase stroke volume
adjustments to the control mechanisms of the heart.
improved efficiency of the heart means that it works less to supply the same amount of blood to the body at rest and during exercise.
Stroke volume
Stroke Volume is the volume of blood ejected from a ventricle at each beat of the heart.
increase SV is most pronounced in endurance athletes.
Stroke volume increases at ALL intensities
attributed to:
-increased ventricular cavity size
-increased myocardial contractility
will lead to more oxygenated blood being delievered to working muscles
Cardiac output
Is the volume of blood pumped by the heart per minute
Cardiac output= SV x HR
Following aerobic training:
-Q at rest is unchanged or has a slight decrease
- Q at sub is unchanged
Q at maximal is increased
Blood pressure
Systolic pressure- preseure on the aerteries following contraction of ventricle as blood is pumped out of the heart
Diastolic pressure- pressure in the arteries when the heart relaxes and the ventricles fill with blood
Aerobic training influences the following chronic adaptations:
- bp is decreased at rest
bp at sub max is decreased
bp at max is unchanged
Improved vasodilation of blood vessels, less peripheral resistance
decreased concentrations of total cholesterol
reduced insulin resistance and insulin levels significant contributing factors to the development of hypertension.
Blood vessels
Aerobic training increases the size of the blood vessels by transporting O2 to the heart
results in improved blood flow to the heart and therefore improved oxygen supply to the heart
Aerobic training also increases capillarisation at the skeletal muscles
increased no. of capillaries that surround skeletal muscles
- greaer in slow twitch muscle fibres
- enhances supply of O2 and other nutrients
-improves removal of waste products.
Increased plasma and haemoglobin
Increased total blood volume
increased RBC count
improves oxyggen carrying capacity of the blood and is closely correlated with increase in Vo2 max
increased blood volume also assists temperature control during exercise particularly in hot temperatures as deep body heat is caried to the periphery where it can be dissipated
Increased avo2 difference
difference in oxygen content between arterial and mixed venous blood. Represents the amount of O2 extracted or conusmed by the tissues
Aerobic training leads to an increase in Avo2 difference due to :
- redistribution of blood flow to active muscles (particularly slow twitch)
- greater extraction of O2 by the working muscles as a result of increased mitochondria numbers, more oxidative enzymes and increased myoglobin levels.
Lactate production
Prolonged aerobic training will result in a decrease in blood lactate
Lactate inflection point
is the highest exercise intensity point where lactate production and removal from the blood are balaned. Above this point blood lactate levels will rise rapidly.
(85% max heart rate)
training at lactate inflection point will result in an increase in LIP
this is advantageoud for the athlete as they will be able to work at a higher intensity and therefore a faster pace without large increases in blood lactate levels from reliance on the anaerobic glycoloysis system.
this is as a result of:
- increase mitochondrial density
-increase capilarisation
- increased oxidative enzymes
- istructural changes to the cardiovascular system
MUSCULAR ADAPTATIONS
-muscle structure
Aerobic training will have an effecton the structure of skeletal muscles.
slow twitch fibres will:
- increase in size
- become larger than the fast twitch fibres in the same muscle
- be recruited preferentially
- ave their aerobic capacity improved
Increased myoglobin in the muscle aids in the diffusion of oxygen across the cell membrane from the capillaries to the muscle tissue.
this results in :
- increased stores of O2
- increased diffusion of O2
Mitochondria adaptations
The mitochondria are the palce where aerobic production of ATP occurs.
Aerobic training increases the:
- number f mito
- size of mito
-surface area of the cristae membrane in the mitochondra (just say SA)
these adaptations increase the amount of ATP that can be produced aerobically - therefore endurance athletes can perform at a higher level whilst relying predominantly on the aerobic pathways.
Oxidative enzymes
Speed up the rate of oxidation and therefore the rate of aerobic ATP production
Increase in oxidative enzymes enables the athlete to break down fuels aerobically at a faster rate
Oxidation of fat
Fat is a rich source of fuel during aerobic activity and endurance athletes with trained ability to oxidise fats are at an advantage, as fats produce a higher yeild and therefore they can have more energy production for longer. (im not sure abt this one)
aerobic training increases fat oxidation:
- increases triglyceride stores in the muscle
- increases release of free fatty acid from adipose tissue
increased activity of oxidative enerzymes involved in the activation, transport and breakdown of fatty acid
Glycogen sparing
At sub max levels if endurance athletes can have an improved ability to oxidise fat they can therefore conserve their glycogen stores
these glycogen stores may be needed for anaerobic ATP production such as a sprint to the line or an intense hill climb as glycogen have a faster energy production rate as thus can provide a higher rate of energy to supply the increased demand rather than reliance on fats
Glycogen stores
At sub max levels, glycogen sparing allows trained athletes to decrease oxidation of glycogen
at maximal levels, aerobic training increases the ability of the muscle to oxidise glycogen.
this is because adaptations to aerobic training include:
- increases in glycogen stores
-increased number/size surface aera of mito
-increases in oxidative enzymes involved in aerobic metabolism. this increases ATP production
ANAEROBIC TRAINING
minimum period is 6 weeks
greatest adaptations occur in the muscular system
are designed to bring about increased muscle size, enabling greater force production, power output, strength and speed as well as improving anaerobic capacity and tolerance to metabolic by products
it is developed through:
- short/intermediate training
- plyometric
- circuit training (if designed with anaerobic)
- resistance training
it aims to improved the ATP-pc and anaerobic glycolysis energy systems and develop:
-anaerobic capacity
- speed
-strength
-power
-agility
ANAEROBIC CARDIOVASCULAR ADAPTATIONS
increased thickness of the left ventricle wall = increased force of contraction and ejection of blood
slight increase in stroke volume
decrease i blood pressure at rest and during sub max
MUSCULAR ADAPTATIONS (adaptations leading to improvements of the ATP-PC) (2 )
- increased muscle stores of ATP and PC (up to 25%)
leads to increased capacity of the energy system - increased atpase enzyme
increases the rate of ATP production from the ATP-PC ES
adaptations leading to improvements of the anaerobic glycolysis system (3)
Improved capacity of the anaerobic glycolysis system is linked to:
-increased glycogen stores: leads to increased capacity of the AG energy system
- increased glycolytic enzyme stores and activity: increases the rate of ATP production from the anerobic glyc system
-increased lactate tolerance and other byproducts
means that the athlete can maintain higher intensity efforts for longer with the presence of greater amoutn of metabolic byproducts
Anaerobic adaptations (full list)
- increased thickness of left ventricle wall
- increased ATP and PC stores
- increased glycogen stores
- increased amount ATPase enzyme
- increased glycolytic enzyme
- increased enzyme activity
- increased tolerance for anaeroic by products
-muscle hypertrophy
RESISTANCE TRAINING
resistance training is an anaerobic method of training with incorporates
-body weight
-free weights
-specialised weight machines
-weighted ball kettles and resistance bands
it leads to improved strength but although muscle mass/size is a contributor to the strength of a muscle, in the initial 8-10 weeks of training, increases in strength can be attributed to the neural adaptations that occur.
Muscular adaptaions to resistance training (muscle hypertrophy)
Increased muscle size:
- this increase in cross sectional area is due to:
-increase number of myofibrils
- increased size of myofibrils
- increased contracitle proteins (actin/myosin)
- increase size and strength of connective tissue
Adaptations from resistance traiining (muscle fibres and substrate stores)
the greatest improvements in myscle size take place in fast twitch B fibres
when the fibres get bigger they can sotre more fuels (ATP,PC, GLYC) and hence more energy anaerobically is produced.
This also correlates to substrate stores as resistance training results in increases in the mucular stores of substraes and therefore means that the athletes can generate energy at a greater rate for a higher intensity for short duration events.
Resitance training - neuromuscular adaptations
also contribute to the improvements in strength and power.
- increased recruitment of motor units
- increased rate of moto unit activation
- increased force of contraction
- increased rate of force development (power)
- increased recruitment of fast twitch fibres
-increased synchronisation of motor units
-decrease in neural inhibitory reflexes (can overexert more)
ALL AEROBIC CARDIOVASCULAR ADAPTATIONS and how they lead to improvements
- increased left ventricle size and volume: aerobic training results in cardiac hypertrophy- an increase in the size and volume of left ventricle. This increases stroke colume and cardiac output allowing a greater volume of blood to be ejected from the heart, thus providing more O@ for the athlete to use
- increased capillary density of heart: this increases supply of blood and o2 and means the heart can beat more strongly and efficiently during both exercise and rest
- faster heart rate recovery rates: increased heart rate recovery rates mean that the heart will return to resting levels in a much shorter time than that of an untrained individual. thisis due to the greater efficiency of the cardiovascular system to produce energy aerobically.
- increased blood volume/haemoglobin levels: o2 carrying capacity fo the blood may rise. There is also an increased ratio of plasma in the blood cells which reduces the viscosity of the blood allowing it to flow smoothly through the blood vessels. this allows a greater amount of o2 to be delivered to the muscles and used by the athlete.
- increased capillarisation of skeletal muscle: greater capillary supply means increased blood flow and greater surface area for gas diffusion to take place. Increasing the o2 and nutrients into the muscles allows for more removal of metabolic byproducts.
- decreased heart rate at rest and submax: greater stroke volume due to increased ventricle size, results in the heart not having to beat as often to supply required blood flow and oxygen (=SVxHR) if cardiac output remains the same, as there is an increase in stroke volume the efficiency in pumping blood out to the muscles increases meaning that the heart has to beat less to provide the same amount of blood. aerobic training also results in a slower increase in heart rate during exercise and also a lower steady state that is reached sooner.
RESPIRATORY ADAPTATIONS AEROBIC (and inprovements they lead to)
- increased pulmonary diffusion: increased surface area of alveoli which in turn increases the pulmonary diffusion allowin more o2 to be extracted and trasported to working muscles for use.
- increased tidal volume: increases the amount of air inspired by the lungs per breath (increased lung capacity) this allows for greater amount of o2 to be diffused into the surrounding alveoli capillaries and delievered to the working muscles
- increased ventilation during maximal exercise: results in more efficient lung ventilations. Ventilation mau be reduced slightly at rest and sub max due to improved oxygen utilisation. at maximal workloads, ventilation is increased due to an increase in tidal volume and respiratory frequency. this allowsfor greater o2 delievery to working muscles at maximum exercise intensity.
AEROBIC MUSCULAR ADAPTATIONS
- increase size and number of mitochondria: sites of aerobic ATP sysnthesis and where glycogen and triglyceride stores are oxidised. the greater the number and size of mito, the greater the ability to resynthesise ATP
- increased myoglobin stores: responsible for extracting o2 from the redblood cells ad delivering it to the mitochondria in the muscle cell. an increase in myoglobin = an increase in the amount of o2 delievered to the mitochondria for energy production
increased fuel storage and oxidative enzymes: aerobic training increases the muscular storage of glycogen and triglicerides in the slow twitch muscle fibres and there is also an increase in the oxidative enzymes that are responsible for metabolising these fuel stores aerobically.
-increased muscle oxygen utlisation: (avo2 diff) all of the above factors increase the ability to attract o2 in the muscle cells and then use it to produce ATP for muscle contraction. a measure fo this is the difference of the amount of o2 in the arterioles in comparison to the venules. (shows how much o2 is being taken up by the muscles)
- increased musscle fibre adaptation: some research has indicated that skeletal muscle fast twitch type 2A can take on some slow twitch characteristics as an adaptation to aerobic training. This would allow for a greater ability to generate ATP aerobically with fewer fatiguing factors.
AEROBIC ADAPTATIONS (that encompass all three aspects)
- increased VO2 max: an increase in the maximum oxygen uptake allows for a greater amount of oxygen to be taken in by the respiratory system, transported via the cardiovascular system and utilised by the msuclular system t produce ATP.
Increased lactation inflection point: LIP is the highest exercise intensity where the amount of lactate produce is equal to the lactate removal from the blood. Having a higher lip means that the anaerobic glycolysis systemisnt contributing as much and producing fatiguing by products, this means the athelete can work at a higher intensity for a longer periods of time without fatiguing fromH+ acculmulation.
CHRONIC ADAPTATIONS TO ANAEROBIC TRAINING
- muscle hypertrophy: an increase in the muscle fibre size due to an increase in the size and number of myofibrils and the protein filaments actin and myosin. this increases muscle size and allows for a greater production of strength and power.
- increase in muscular stores of ATP and PC: increased substrate stores increases the capacity of the ATP-PC system, allowing for faster resynthesis of ATP for high intensity activities
- increase in ATp-ase and create kinase enzyme: responsible for breaking down ATP to ADP to release energy for muscular contraction. Creatine kinase initiates breakdown of PC which provides energy to resynthesis ATP at a fast rate. More of these enzymes increases the rate at which the body can produce energy increasing intensity it can work at.
- increased glycolytic capacity: increased muscular storage of glycogen and consequently te increased levels of glycolytic enzymes, enhances capacity of anaerobic glycolysis system to produce energy.
- Increase in the number of motor units recruited: an increase in the number of nerve axons and their corresponding muscle fibres increases the power and strength of muscular contractions.
- increased lactate tolerance: an increase in the ability of muscles to buffer/neutralise hydrgen ions that accumulate as a result of reliance on the anerobic energy system. The increase in lactate tolerance prevents onset of fatigue and allows an athlete to continue to generate ATP anaerobically, allowing them to work at a higher intensity whilst still producing high lactate levels.
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CHRONIC ADAPTATIONS TO RESISTANCE TRAINING
- muscle hypertrophy: an increase in muscle fibre size due to an increae in the size and number of myofibrils and the proetin filaments actin and myosin. This increase in muscle size allows for a greater production of strength and power.
- increase in muscular stores of ATP/PC: increased stores of ATP and PC increases the capactity of the ATP_PC system, allowing for faster resynthesis of ATP for high intensity activities.
-increase in ATpase and creatine kinase enzyme: ATPase is responsible for breaking down ATP to form ADP and release energy for muscular contraction. Creatine kinase initiates the breakdown of CP, which provides the energy to resynthesise ATP at a fast rate.
- increase in glycolytic capacity: increased muscular storage of glycogen and consequently the increased levels of glycolytic enzymes, enhances the capacity of anerobic glycolysis system to produce energy.
- increase in the number of motor units recruited: an increase in the number of nerve acons and their corresponding muscles fibres increases the power and strength of muscular contractions.
- increased lactate tolerance: an increase in the ability of the muscles to buffer
