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PE > Chronic Adaptations (Unit 4 AOS 2) > Flashcards

Chronic Adaptations (Unit 4 AOS 2) Flashcards

1
Q

long bike ride - aerobic activities - what happens?

A

resting HR decreases as a result of training - cardiovascular chronic adaptation

increased cardiac output because left ventricle actually gets bigger

Stroke volume increases

with these, it can increase LIP and VO2 max therefore the athlete can work at higher aerobic intensities for longer

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2
Q

Chronic adaptations- VCAA Study design definition

A

Physiological changes of the cardiovascular, respiratory and muscular systems as a result of long-term training.

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3
Q

Aerobic and anaerobic training methods

A

Anaerobic training methods:
- Plyometrics
- Weights/resistance
Interval (short/intermediate)
- Circuit (high work-rest ratio)
- Speed

Aerobic training methods
- Continuous
- Fartlek
- Interval
- (long/HIIT)
- Circuit (low work-rest ratio)
- Flexibility – NO CHANGES TO BODY SYSTEMS

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4
Q

Training Method v Muscle Fibre Type (Adaptation)

(anaerobic and what fibre type)

A

The anaerobic training methods target speed, power and strength

focuses on the ATP-PC system and Anaerobic glycolysis energy system = fast twitch muscle fibres

fast twitch muscle fibres are white in colour

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5
Q

Training Method v Muscle Fibre Type (Adaptation)

(aerobic and what fibre type)

A

The aerobic training methods are trying to develop aerobic power and muscular endurance which are driven by the aerobic energy system and linked to slow twitch

muscle fibres - they are red in colour

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6
Q

Chronic adaptations

A

Are long term physiological changes in response to increased demands placed on the body through training

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7
Q

what does chronic adaptations depend on:

A

chronic adaptions depend on:
1. Type & method of training. (Aerobic or anaerobic)
2. Frequency, duration & intensity of training
The greater the frequency, duration & intensity the greater the adaptations
Don’t forget diminishing returns (pre-programmed genetic potential ‘genetic ceiling’ of a person) & overtraining.

  1. Individuals capacity & hereditary factors
    Genetics, muscle fibre type distribution
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8
Q

What’s the relationship between chronic adaptations and increased fitness/energy system performance?

A
  1. More ATP production/ work at higher aerobic intensities
  2. more efficient/faster removal of by-products
  3. able to reach a steady state more quickly and hence limit oxygen deficit and reliance on anaerobic energy system
  4. Quicker return to resting levels and smaller/faster oxygen debt (shouldnt this be EPOC)
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9
Q

general knowledge
- period where chronic adaptions occur
- the purpose of aerobic chronic adaptations

(CHRONIC ADAPTATIONS TO AEROBIC TRAINING)

A

Minimum period for chronic adaptations to appear is 6 weeks although more likely to be 12 weeks.

What is the purpose of aerobic chronic adaptations? What is the impact on performance?
- higher VO2 max and high LIP therefore the athlete is able to work at higher aerobic intensities for longer

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10
Q

what are cardiovascular changes?

(CHRONIC ADAPTATIONS TO AEROBIC TRAINING)

A

Structural changes to HEART, BLOOD VESSELS and BLOOD
which lead to… Functional changes

the body becomes ore efficient at delivering oxygen to the working muscles

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11
Q
  1. Increased Left Ventricles

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR ADAPTATIONS)

A

Change:
Increase (The size of the left ventricle increases)

Benefit:
Increased volume of oxygenated blood that can ejected from the heart and sent to the working muscles.

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12
Q
  1. Capillarisation of heart

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR ADAPTATIONS)

A

Change:
Increase

Benefit:
Allows more blood, oxygen and nutrients to be delivered to the heart.

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13
Q
  1. Stroke volume

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR ADAPTATIONS)

A

Change:
Increase (increase in the left ventricle leads to a significant increase in the heart’s stroke volume)

Benefit:
This allows more oxygenated blood to be pumped to the working muscles with each heartbeat.

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14
Q
  1. Resting heart rate & sub max heart rate

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR ADAPTATIONS)

A

Change:
Decreases

Benefit:
With a greater SV, the heart does not have to beat as frequently to supply the required blood to the body (heart works more efficiently)

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15
Q
  1. Cardiac Output (Q)

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR ADAPTATIONS)

A

Change:
Cardiac output remains unchanged at rest and submaximal exercise. Increase during maximal workloads.

Benefit:
More oxygen can be pumped to the working muscles per minute. Allowing you to work at higher aerobic intensities.
Q= SVxHR

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16
Q

Blood Pressure extra note:

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR ADAPTATIONS)

A

Aerobic Training may reduce blood pressure at rest and during sub-max exercise, but does not affect blood pressure at max exercise

The greatest reduction is in systolic blood pressure (the pressure on the arteries when the ventricles contract)) but only in subjects who were hypertensive (mild blood pressure) to begin with

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17
Q
  1. Capillarisation (At heart and at muscles)

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR ADAPTATIONS)

A

Change:
Increased blood supply to the heart muscle OR increased blood supply at muscle

Benefit:
The heart can beat more strongly and efficiently OR Increased sites for diffusion at muscle (particularly slow twitch fibres) to take place therefore increased oxygen and nutrients supply and removal of waste products

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18
Q
  1. Blood Volume

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR ADAPTATIONS)

A

Change:
Increased blood volume (including haemoglobin (RBC - Red Blood Cells count) count and plasma volume)

Benefit:
Increased capacity to transport oxygen and nutrients to working muscles due to increased plasma RBC and haemoglobin

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19
Q
  1. Tidal volume

(Chronic adaptations to AEROBIC training
RESPIRATORY ADAPTATIONS)

A

Change:
Increase

Benefit:
More oxygen is extracted from the air per breath, which can then be diffused into the bloodstream.

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20
Q
  1. Resting and submaximal respiratory rate

(Chronic adaptations to AEROBIC training
RESPIRATORY ADAPTATIONS)

A

Change:
Decrease

Benefit:
The number of breaths in and out per minute is reduced, due to increased pulmonary function.

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21
Q
  1. Ventilation (Minute Ventilation) (MV= RR x TV)

(Chronic adaptations to AEROBIC training
RESPIRATORY ADAPTATIONS)

A

Change:
Rest: unchanged, Maximal: increases

Benefit:
At rest, untrained athletes will breathe more heavily and more often. At maximal levels, with increased TV and decreased RR, more oxygen can be extracted from the air and then transferred to the working muscles

22
Q
  1. Alveoli and alveolar-capillary surface area

(Chronic adaptations to AEROBIC training
RESPIRATORY ADAPTATIONS)

A

Change:
Increase

Benefit:
More oxygen can be extracted from the alveoli

23
Q
  1. Pulmonary diffusion

(Chronic adaptations to AEROBIC training
RESPIRATORY ADAPTATIONS)

A

Change:
Increase

Benefit:
Increased surface area of alveoli combined with increased capillary density enables larger diffusion sites allowing greater amounts of gases to be exchanged at the lungs.

24
Q
  1. Mitochondria - site of aerobic ATP production

(Chronic adaptations to AEROBIC training
MUSCULAR ADAPTATIONS)

A

change:
Increase in size and number

Benefit: The mitochondria are the sites of ATP resynthesis and where glycogen and triglyceride stores are oxidised. Increase in size and numbers will allow greater aerobic ATP production.
aerobic ATP production is preferred as less harmful metabolic byproducts are produced

25
Q
  1. Myoglobin

(Chronic adaptations to AEROBIC training
MUSCULAR ADAPTATIONS)

A

Change:
Increase

Benefit:
Myoglobin is the substance in the muscle cell that attracts oxygen from the bloodstream and delivers it to the mitochondria. An increase will allow greater delivery of oxygen and increase aerobic ATP production.

26
Q
  1. Oxidative (aerobic) enzymes - enzymes speed up enzymes

(Chronic adaptations to AEROBIC training
MUSCULAR ADAPTATIONS)

A

Change:
Increase

Benefit:
More enzymes available to speed up the breakdown extraction of oxygen and aerobic ATP production. Contributes to elevated fat oxidation and glycogen sparing

27
Q

Slow Twitch Fibres - info

A

aerobic capacity of slow twitch fibres will increase with aerobic training

slow twitch fibres are preferentially recruited

endurance athletes will have larger slow twitch fibres in the same muscle

slow twitch fibres will increase in size (hypertrophy) when aerobically trained - mainly due to capillarisation to the muscle

27
Q
  1. Muscle fuel stores

(Chronic adaptations to AEROBIC training
MUSCULAR ADAPTATIONS)

A

Change:
Increase in muscular storage of glycogen and triglycerides,

Benefit:
- More fuel allows for greater opportunity to resynthesise ATP aerobically

28
Q
  1. Muscle fibre type adaptation

(Chronic adaptations to AEROBIC training
MUSCULAR ADAPTATIONS)

A

Change:
Increase in slow twitch fibres and Type IIA fibres
(Type IIB fast-twitch fibres can make a transition to Type IIa fast-twitch with chronic endurance training) All fibres can take on some characteristics of type 1 through endurance training

Benefit:
Larger and more slow-twitch fibre types allows the body to work for aerobically longer periods.

29
Q

A note about Glycogen Sparing

A

glycogen stores are not used as early in exercise due to the body’s increased ability to use triglycerides to produce energy. - Greater Oxidation of fat

Crucial because it delays the depletion of these stores and therefore delays the time to exhaustion and not suffer from the slowing that occurs when transitioning from carbohydrates to fats and the predominant fuel source.

Adaptation= more Oxidative (aerobic) enzymes. More enzymes available to speed up the breakdown extraction of oxygen and aerobic ATP production. Contributes to elevated fat oxidation and glycogen sparing.

30
Q

a-VO2 diff (CARDIOVASCULAR & MUSCULAR)

A

Cardiac Output (Q)
Q= SV x HR

VO2 Max and a-VO2 Difference:
- We know VO2 max can increase with aerobic training between 5-20%
- VO2 max changes are the O2 Max
Def: VO2 Max is the maximum amount of oxygen that can be taken up, transported to and used by the body for energy production.
VO2 max can be measured as either:
Relative VO2 max. takes into account body weight and is measured in mL/kg/min
Absolute VO2 max. is a measurement of the total amount of O2 consumed in L/min.

Change: Improvement can be in the range of 5-30%. The increase occurs due to chronic adaptations to the CV, respiratory and muscular systems.
Benefit: Allow you to work aerobically for longer and at a higher aerobic intensities before LIP is reached.

changes to SV, HR and a-VO2 difference

SOOOOOO….
VO2 Max = SV x HR x a-VO2 Diff or VO2 max = Q x a-VO2 difference

+++this formula means that VO2 max changes are a result of increase in oxygen delivery to working muscles and increased extraction of oxygen from the blood+++

AVO2 diff will increase
1. cardiovascular:
- increased size of left
ventricle

  1. Muscular
    • more mitochondria
    • more myoglobin
31
Q

a-vO2 difference - more info about what this is and what is allows the athlete to do

(CARDIOVASCULAR & MUSCULAR)

A

The increase in a-vO2 difference means that the athlete can utilise more oxygen in the muscle for ATP production, which enables the athlete to work at a higher intensity aerobically for longer.

increasing the a-VO2 difference essentially means the muscles are able to extract more oxygen from the vascular system and hence make this available for the aerobic production of ATP as well as the oxidation of H+.

This would mean that the final balance point between maximum lactate production and maximum lactate removal (LIP) would increase and occur at higher intensities.

32
Q

What adaptations contribute to an increase in increases in the a-VO2 diff?

(CARDIOVASCULAR & MUSCULAR)

A

Increase in a-VO2 diff is an adaptation that results from aerobic training.

Therefore the things that contribute to an increase in a-VO2 need to be related to aerobic training.
NB: remember a-VO2 diff can be cardiovascular and muscular

examples:
Eg. Cardiovascular- greater blood volume = more blood delivered and therefore more O2 able to be extracted.

Eg. muscular- greater number and size mitochondria = Greater oxygen extraction for aerobic respiration and ATP production

33
Q

VO2 Max

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR, RESPIRATORY AND MUSCULAR ADAPTATIONS)

A

Maximum amount of oxygen that can be taken up (respiratory), transported (cardiovascular) and utilised (muscular).

Questions:
1. What needs to happen to increase VO2 Max and for the endurance athlete to succeed?

2a. How can more oxygen be taken up?

2b. How can more oxygen be transported to working muscles

2c. How can more oxygen be utilised at the muscle?

34
Q
  1. VO2 max - def, relative, absolute, change and impact

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR, RESPIRATORY AND MUSCULAR ADAPTATIONS)

A

Def:
VO2 Max is the maximum amount of oxygen that can be taken up, transported to and used by the body for energy production.
VO2 max can be measured as either:
Relative VO2 max. takes into account body weight and is measured in mL/kg/min
Absolute VO2 max. is a measurement of the total amount of O2 consumed in L/min.

Change:
Improvement can be in the range of 5-30%. The increase occurs due to chronic adaptations to the CV, respiratory and muscular systems.

Benefit:
Allow you to work aerobically for longer and at a higher aerobic intensities before LIP is reached.

35
Q
  1. Lactate Inflection Point

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR, RESPIRATORY AND MUSCULAR ADAPTATIONS)

A

Lactate Inflection Point
Change:
As a result of a aerobic adaptations and a decrease in lactate levels, a higher lactate inflection point is developed.

Benefit: Can work aerobically for longer at higher intensities before LIP is reached.

Having a higher LIP is an advantage for an endurance athlete. This means they are able to work at higher aerobicalic intensities and work at faster running/cycling/rowing/swimming speeds without the accumulation of fatiguing metabolic by-products.

oxidise more hydrogen ions, delaying the onset of the accumulation of metabolic by -products, therefore, increasing LIP

36
Q

LIP info and chronic adaptations

(Chronic adaptations to AEROBIC training
CARDIOVASCULAR, RESPIRATORY AND MUSCULAR ADAPTATIONS)

A

Increased LIP = increased aerobic ATP at higher intensities….Increased aerobic power
OR….
the ability to sustain high-exercise intensities without accumulating lactate…. And reaching LIP later.

Chronic adaptations= MORE O2 delivered to the muscles… therefore more O2 available for the aerobic production of ATP as well as the oxidation of H+.

37
Q

CHRONIC ADAPTATIONS TO ANAEROBIC TRAINING

A
38
Q

VCAA DEFINITION - HYPERTROPHY

(CHRONIC ADAPTATIONS TO ANAEROBIC TRAINING)

A

An increase in the size of each cell forming a tissue

39
Q

Cardiac hypertrophy

(Chronic adaptations to ANAEROBIC training
Cardiovascular System)

A

Change:
increase - Sustained anaerobic training results in the hypertrophy (enlargement) of the heart muscle itself. Anaerobic training produces an increase in the thickness of the ventricular walls.

Benefit:
While little or no change in stroke volume occurs, a more forceful contraction takes place and hence a more forceful ejection of blood from the heart.

40
Q
  1. Muscle hypertrophy
    + application on bike
    (Chronic adaptations to ANAEROBIC training
    MUSCULAR SYSTEM)
A

Change:
Increase in cross-sectional size of muscle and enlargement of muscle fibres

Benefit:
Greater strength

Bikes application:
creates a more forceful push on pedals

41
Q
  1. Muscular stores of ATP, PC, ATPase

what it does and examples

what is ATPase

(Chronic adaptations to ANAEROBIC training
MUSCULAR SYSTEM)

A

Change:
Increase stores of ATP, PC and ATPase (ATPase is the enzyme responsible for breaking down ATP to ADP+Pi)

Benefit:
This results in an increased capacity of the ATP-CP system.Greater energy release and faster restoration of ATP.

ATPase:
enzyme that breaks down and resynthesis of ATP - increasing this means ATP is broken down and resynthesised quicker

What it does and examples:
allows you to perform better in quicker movement activities such as shot put, 100 metre sprint etc (all under 10 seconds)

42
Q
  1. Stores of glycogen and glycolytic enzymes

(Chronic adaptations to ANAEROBIC training
MUSCULAR SYSTEM)

A
  1. Stores of glycogen and glycolytic enzymes

Change:
Increase stores of glycogen and glycolytic enzymes (Glycolytic enzymes are responsible for breaking down glycogen)

Benefit:
This leads to an increase in both the rate at which they can breakdown glycogen and the amount the can breakdown.
This leads to an increase in the amount of ATP that can be made using anaerobic glycolysis.

eg:
400m race
50m swim

43
Q

Anaerobic Training and Neuromuscular Adaptations

A

eural adaptations are a result of resistance training.

Neural adaptations result in initial increases in strength, which result in:
1. greater efficiency in neural recruitment

  1. increased motor neuron excitability
  2. increased central nervous system activation
  3. increased motor unit recruitment
  4. increased firing rates
  5. increased twitch summation

PERFORMANCE BENEFIT
Nervous and muscular system work more ‘in-sync’ with each other to allow for more efficient movements, greater force summations, etc.

44
Q

HIIT Training Chronic Adaptations

A

++++can discuss both aerobic and anaerobic adaptions for HIIT+++++

HIIT - effective form of training to improve exercise capacity (increased maximum oxygen consumption (VO2max)) and performance (faster time trials or longer time to exhaustion) in activities that are mostly aerobic in nature as it develop aerobic power.

45
Q

What chronic adaptations occur with HIIT?

A
  1. increased VO2 maximum
  2. increased capillarisation
  3. reduced systolic and diastolic blood pressure
  4. an increase in mitochondrial mass
  5. an increase in muscle oxidative capacity
  6. an increase in muscle buffering capacity
  7. an increase in resting muscle glycogen content
  8. a decrease in rate of glycogen use
  9. a decrease in lactate production
  10. improved lactate tolerance
  11. a reduced reliance on carbohydrate as a fuel source during exercise
  12. increased arterio-venous oxygen difference (a-vO2 difference)*
  13. increased stroke volume*
  14. increased maximal cardiac output*
  15. increased blood volume (including haemoglobin count and plasma volume)*
  16. decreased resting and submaximal heart*

*bold above are new to VCAA in 2022

46
Q

HIIT training for an endurance athlete? WHY? What adaptations?

A

improved lactate tolerance so when breaking away from a group or involved in hill climbs (working at high intensities) athlete can continue to work in the face of fatigue and accumulating H+ and not decrease his contraction speed/force.

Additionally it would be advantageous when sprinting the last 200-300m to the finish line when calling upon his anaerobic glycolysis system in an effort to produce ATP at the fastest rate possible and sustain this final sprint to the line.

47
Q

Aerobic training [continuous training] for an ‘anaerobic athlete’ eg. 400m sprinter. WHY? What adaptations?

A

Improving the ability of PC to replenish in between interval sprints

Providing a slight increase in LIP which delays the point at which H+ would accumulate and hence delay this contributing to fatigue – especially important in developing speed endurance.

Increasing muscle capillarisation and therefore delivery of high energy substrates such as PC and the improved oxidation of lactate / H+ when present to improve recovery and delay onset of fatigue.

48
Q

So what????? How to the adaptations contribute to increased performance

structural change, functional change and performance benefit

increased left ventricle

A

Structural change:
1. Increased stroke volume = increased left ventricle

  1. Functional change
    Increased blood volume in the left ventricle and therefore blood volume (O2) per beat or systole
  2. Performance benefit
    Heart able to pump out more blood per beat which allows for more oxygen and fuels to reach the working muscles and therefore more ATP produced aerobically.
49
Q

an example of strucutural change , functional change and performance benefit

A

Aerobic Training- Muscular Adaptations

Structural change:
increased oxidative enzymes

Functional change:
More enzymes available to speed up the breakdown extraction of oxygen and aerobic ATP production. Contributes to elevated fat oxidation and glycogen sparing

Performance benefit:
Able to work aerobically at higher intensity

50
Q

Try and answer:
Anaerobic Training- Muscular Adaptations
Structural change- ?
What occurs at the muscles to contribute to more PC being able to be stored?

Functional change- increased PC stores

Performance benefit- ???????????
How does having more PC benefit a 200m sprinter?

A

PE (19 decks)

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