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chronic adaptations Flashcards

1
Q

Chronic adaptations

A
  • A long term physiological change that occurs in the body as a result of training, that will lead to improved performance.
  • Aerobic training adaptations lead to more efficient delivery of larger quantities of oxygen to muscles.
  • Cardiovascular; increases blood flow & delivery of O2
  • Respiratory; increases amount of O2 available
  • Muscular; increases amount of O2 utilised for ATP resynthesis
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2
Q

Increased size of slow twitch fibres

A
  • Larger fibres means more fuels, enzymes, mitochondria and myoglobin
  • More mitochondria = greater the oxidation of fuels to produce ATP aerobically
  • Increase in myoglobin = increase in the ability to extract O2 and deliver it to mitochondria for energy production

-Bigger surface area & capillarisation means more O2 can diffuse

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3
Q

Increased Mitochondria

A
  • Site of all aerobic ATP resynthesis
  • More sites for aerobic ATP to resynthesise, the more aerobic ATP resynthesis will occur
  • Increase in size, number and surface area
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4
Q

Increased myoglobin

A
  • Myoglobin in the muscle attracts O2 from haemoglobin in the blood and shuttles it to the mitochondria
  • Increased myoglobin allows for increased O2 extraction
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5
Q

Increased fuel storage and oxidative enzymes

A
  • Aerobic training increases the muscular storage of glycogen and triglycerides in the slow twitch muscle fibres
  • Also increase in oxidative enzymes which speed up the breakdown of glycogen and fats with O2 in the mitochondria to produce ATP, thus speeding up the rate of aerobic ATP resynthesis
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6
Q

Increased a-vo2 difference

A
  • Is the difference in oxygen concentration in the arteries compared to the veins.
  • Represents the amount of oxygen extracted by the muscle
  • Increases the amount of O2 that the muscle is utilising
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7
Q

Increased LIP

A
  • Increase in the mitochondrial size and number and increased ability to oxidise fats and carbs leads to increased LIP
  • Body can work aerobically at higher intensities before the production of lactate exceeds removal
  • Delays increased anaerobic glycolysis system reliance.
  • Less anaerobic system reliance = less production and accumulation of metabolic by products (H ions)
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8
Q

Glycogen sparring

A
  • Improved ability to oxidise fat at higher aerobic intensities, meaning an athlete can conserve (spare) their glycogen stores.
  • Glycogen produces ATP at a faster rate and is required for higher intensity aerobic or anaerobic ATP production.
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9
Q

Increased tidal volume

A
  • Aerobic training increases the amount of air breathed in and out per breath due to increased strength of respiratory muscles
  • Allows for greater amount of O2 to be diffused and delivered to muscles
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10
Q

Increased ventilation at max intensities

A
  • Increase at max due to increased tidal volume (RR stays the same
  • Allows for greater oxygen delivery to working muscles at max
  • Tidal volume higher = RR lower at sub-max
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11
Q

Increased pulmonary diffusion

A
  • Due to increase in size of alveoli; greater pulmonary diffusion
  • Increase in size means there is greater alveoli/capillary interface (touching)
  • Means more O2 can move from alveoli to blood stream
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12
Q

Decreased resting heart rate

A
  • Greater stroke volume result in heart having to beat less to supply required blood flow (and O2)
  • Resting HR decreases, max HR stays 220-age
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13
Q

Increased cardiac output

A
  • Due to max SV increasing and max HR staying same, cardiac output increases.
  • More blood pumped form the heart per minute, more O2 to muscles, meaning we can work aerobically at higher intensities
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14
Q

Increased stroke volume

A
  • Aerobic training results in cardiac hypertrophy, leading to an increase in size & volume of left ventricle
  • Allows greater volume of blood to leave heart per beat, providing more O2
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15
Q

Increased capillarisation

A
  • Cardiac hypertrophy also leads to an increase in the capillarisation of the heart tissue. Increased supply of blood and O2 allows the heart to beat more strongly and efficiently
  • Aerobic training also leads to increased capillarisation of skeletal muscles. Increased capillarisation increases O2 supple yo muscles due to an increase in diffusion
  • Allows for more removal of by-products
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16
Q

Increased blood volume

A
  • Red blood cells may increase in number and the haemoglobin content and oxygen-carrying capacity of the blood may also rise
  • Also increased ratio of plasma, which reduces the viscosity of the blood allowing it to flow more efficiently
  • Allows a greater amount of O2 to be delivered to the muscles and used by the athlete.
17
Q

Increased firing rate of motor units

A
  • An increase in the frequency of stimulation of a given motor unit increases the rate of force development or how quickly a muscle can contract maximally.
18
Q

Increased synchronisation of motor units

A
  • Increase in the ability for numerous different motor units to fire at the same time and improved ability to recruit larger motor units that require a larger stimulus to activate.
  • Creates more powerful muscular contraction
19
Q

Increased lactate tolerance

A
  • Increase in ability to buffer (neutralise) the acid that accumulates from the production of hydrogen ions
  • Prevents the onset of fatigue and allows the athlete to generate ATP anaerobically, which is at a faster rate, and at a higher intensity
20
Q

Increased anaerobic enzymes

A
  • Increased ATPase helps break down ATP quicker - allows for faster and more forceful contractions
  • Increased glycolic enzymes help to breakdown glycogen quicker - allows for quicker rate of ATP resynthesis
21
Q

Increased ATP and anaerobic fuels

A
  • More ATP stores = more fuel for muscular contractions
  • More stores of anaerobic fuels (PC and glycogen) = more anaerobic ATP production
  • Means we can use our fastest energy systems to produce ATP for longer, and at a faster rate
22
Q

Increased muscular hypertrophy

A
  • Increase in cross-sectional area (muscle size) due to increased size of myofibrils, increased contractile proteins (actin and myosin)
23
Q

Increased VO2 max

A
  • Increase in maximum O2 uptake allows for greater amount of O2 that can be taken in by the respiratory system, transported by the cardiovascular system and utilised by the muscular system to produce ATP
24
Q

Increased muscle fibre adaptation

A
  • Fast twitch type 2a can take on some of the characteristics of slow twitch
  • This would allow for a greater ability to generate ATP aerobically with fewer fatiguing factors
25
Q

Faster heart rate recovery rates

A
  • Means that the heart rate will return to its resting levels in a much shorter time compared to an untrained individual
  • Due to greater efficiency of a system to produce energy aerobically

Chronic adaptations (1 decks)

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