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chronic adaptions Flashcards

1
Q

vo2 max

A

maximum amount of 02 that can be taken up, transported and utilised /min
can be calculated by multiplying Q and a-vo2 difference

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2
Q

lip

A

lip is the highest intensity during exercise where lactate removal and lactate production are equal

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3
Q

lactate tolerance

A

ability of muscles to tolerate lactate through increased buffering capacity- enables athlete to work their anaerobic glycolysis system at higher intensity for longer

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4
Q

anaerobic capacity

A

the total energy obtainable from the 2 anaerobic energy systems (finite)

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5
Q

aerobic power

A

the rate of energy production from the aerobic system ( energy produced in the presence of o2)

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6
Q

economy

A

the amount of energy used at a given intensity, greater economy = less energy expended

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7
Q

stroke volume

A

is the volume of blood pumped out of the left ventricle per beat

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8
Q

cardiac output

A

is the volume of blood pumped out of the left ventricle per minute

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9
Q

haemoglobin

A

found in red blood cells – responsible for carrying o2 in blood stream

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10
Q

capillaries

A

o2 diffuses out of the capillaries and into the muscle or out of the alveoli and into capillaries

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11
Q

a-vo2 difference

A

measures the amount of o2 taken up (extracted ) by muscles from capillaries. Calculated by comparing amount of o2 in arteries compared to veins

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12
Q

cardiac hypertrophy

A

increased size of the left ventricle
results in increased SV, Q and decreased resting and sub max HR

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13
Q

aerobic adaptations

A

result in increased oxygen taken in delivered, extracted and consumed by the working muscles

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14
Q

cardiovascular adaptations to aerobic training

A
  • cardiac hypertrophy
  • increased stroke volume
  • increased blood volume and increased haemoglobin
    -increased capillary density
  • decreased systolic blood pressure
  • increased avo2 difference
  • decrease resting and submaximal heart rate and improved hr recovery rates
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15
Q

cardiac hypertrophy resulting in increased SV and Q

A

This enables greater amounts of o2 to be delivered to the muscle and the athlete can work at higher submax intensities, with a decreased contribution from the anaerobic systems
Note: a greater SV and decreased HR at rest and submaximal exercise. At max intensities the trained athlete will have a greater Q due to their increased SV

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16
Q

benefit of a increased SV

A

enables the athlete to work at higher intensities aerobically and decreases the contribution from finite anaerobic system

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17
Q

increased capillary density

A

allows greater amounts of o2 to be delivered to and extracted by the muscle
this enables the athlete to work at higher intensities aerobically (improved aerobic power or lip occurs at a higher % HRM

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18
Q

increased blood volume and hemoglobin

A
  • increased plasma and blood volume = increased RBC and haemoglobin this increases the o2 deliver to the working muscles
  • increased haemoglobin= increased o2 carrying capacity in blood this allows for greater amounts of o2 to be delivered and diffused to the muscles
  • this enables the athlete to work at a higher intensity aerobically (increase aerobic power or lip occurs at higher intensity
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19
Q

Haemoglobin

A

In red blood cells and helps transport o2 from the lungs to the working muscles

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20
Q

muscular adaptations to aerobic training

A

increase o2 extracted and utilized by the muscle to produce ATP aerobically
example:
- increase oxidative enzymes
- increase myoglobin
- increase mitochondria density
- increase capillary density
- increased glycogen storage
- increase triglyceride storage and fat metabolizing enzymes

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21
Q

Avo2 difference

A

Is the difference in the oxygen levels between blood in arteries compared to blood in the veins. Represents the amount of o2 extracted from the blood and consumed by the muscle tissues

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22
Q

avo2 difference benefit to performance

A

avo2 difference benefit to performance greater avo2 difference means more o2 can be extracted from the arteries and consumed by the muscle the difference in o2 levels in the arteries and veins is larger. this enables them to work at higher submaximal intensities

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23
Q

increased myoglobin

A

oxygen carrying pigment found with in the muscle. myoglobin attracts o2 from the capillaries into the muscle cell

24
Q

increased myoglobin benefit to performance

A

myoglobin - slow twitch fibres
assists in delivering oxygen across the cell membrane to the mitochondria (transports o2 in the muscles) this enables greater amounts of ATP to be resynthesized aerobically and the athlete to work at higher submax intensities

25
Q

increased mitochondrial density

A

mitochondria = site of aerobic respiration in the muscle (power house of the cell) – increase in size and number – when glycogen and triglycerides are oxidised so energy formed aerobically

26
Q

increased mitochondrial density
benefit on performance

A

following aerobic training mitochondria increase in size and number , increase site of ATP production increasing the athletes aerobic power and ability to work at sub max intensity

27
Q

increase oxidative enzymes

A

enzymes that break down fuels aerobically

28
Q

increase oxidative enzymes benefit on performance

A

the faster the oxidisation/ break down of fuels the faster the ATP is resynthesis aerobically resulting in the athlete having greater aerobic power and the ability to work at higher submax intensities aerobically

29
Q

increased oxidation of glycogen and triglycerides

A

the increase oxidation of fats means that at any given exercise intensity a trained athlete has to rely less on glycogen thereby sparing their glycogen stores

30
Q

glycogen sparing

A

increases the amount of triglyceride stores combined with increase fat oxidative enzymes allow for glycogen to be spared
only after 60-90 minutes

31
Q

increased oxidation of glycogen and triglycerides
benefit for performance

A

prevents fatigue caused by depletion of glycogen stores as the athlete is able to use the preferred fuel of glycogen for longer thus decreasing their reliance of fats - this enables them to maintain higher sub max intensities for longer

32
Q

Respiratory adaptations

A

Increase in uptake and diffusion of oxygen into the blood stream
- larger lung volume and increase pulmonary diffusion
- increase tidal volume
- decrease ventilation at rest and submax intensity
- increase ventilation and breathing frequency at max intensity

note: pulmonary= lungs thus pulmonary diffusion = diffusion at the lungs

33
Q

increased pulmonary diffusion

A

increased pulmonary diffusion is made possible by increased alveolar/ capillary surface area which provides more sites for pulmonary diffusion to (o2 to enter the blood stream from the alveoli)

34
Q

ventilation

A

v=tv x rr
amount of air inspired and expired per minute
ventilation decreases at rest and sub max intensities as the athlete is able to diffuse more o2 from the alveoli into the capillaries. hence the athlete is able to reduce respiratory rate due to the improved oxygen extraction rate.

ventilation increases at max intensity due to the athletes increased TV and RR resulting in increased ventilation

35
Q

ventilation efficiency

A

ventilation become more effective as the athlete requires less o2 for the mechanisms for actions required to be delivered to the muscles responsible for breathing (intercostal muscles and diaphragm) hence more o2 is available to be delivered to working muscles

36
Q

anerobic muscular training adaptations

A

occurs commonly in fast twitch fibres. These act to increase the rate at which PC and ATP can be replenished or increase the force which a muscle can act or increase the rate at which glycogen can be broken down
- increase levels of anaerobic enzymes
- increase PC storage
- increase glycogen storage and increase glycolytic enzymes
- hypertrophy of skeletal muscles (increase FTF size/ x-sectional area)
- increase muscle buffering capacity = increase lactate tolerance

37
Q

increased hypertrophy

A

the enlargement of muscle fibers is a result if increased size and number of myofibrils per muscle fibre and increased amounts of myosin and actin myofilaments. these increases result in the ability to produce greater force power speed and strength

38
Q

increased cross sectional size

A

also results in an increased capacity to store ATP and CP and therefore a greater capacity to produce energy quickly via the ATP-CP system resulting in faster restoration of ATP

39
Q

increased ATP and CP stores

A

increase the capacity of the ATP-CP system
the breakdown of ATP and PC produces energy at the most rapid rate, therefore an increase in ATP and PC stores result in a greater capacity to produce energy quickly via the atp-cp system also resulting in faster restoration of atp and pc after maximal intensity activity

increased stores of PC allow an athlete to work at a higher intensity for longer before PC is depleted. athlete can maintain a higher intensity for longer as the ATP-CP system

40
Q

increase the capacity of the ATP-CP system benefit

A

enable the athlete to generate maximal efforts for longer and recover faster after maximal intensity activities – benefits athletes needing speed, power and strength

41
Q

increase ATPase- anaerobic enzymes

A

myosin ATPase- assists in the break down of ATP-ADP (enzymes speed up the splitting od ATP)
creatine kinase - splits the PC faster resulting in faster rebuild of ATP with the ATP-CP system

42
Q

how an increase in myosin ATPase could assist performance

A

faster breakdown of ATP means a faster release of energy this enables the athlete to perform at higher anaerobic intensities

43
Q

how an increase in creatine kinase could assist performance

A

faster split of PC enabling ATP to be rebuilt at a more rapid rate via the ATP-CP system

44
Q

increase glycogen storage and increased glycolytic enzymes

A

breakdown glycogen anaerobically faster enhances capacity of anaerobic glycolysis system

45
Q

benefits of increase glycogen storage and increased glycolytic enzymes

A

the anaerobic glycolysis system can be used at higher intensity due to the faster break down of glycogen to release energy to rebuild ATP more rapidly

46
Q

increased lactate tolerance

A

as increase in the ability to tolerate lactate and fatiguing H+ ions, accumulation enabling them to keep working at a higher intensity using the anaerobic system

47
Q

increased lactate tolerance benefit to performance

A

an athlete with a higher lactate tolerance can withstand the fatiguing effects of acidity in the muscle due to H+ ions accumulation and maintain a greater contribution from the anaerobic glycolysis system and thus maintaining greater speeds and intensity for longer

  • buffering lactate will result in increased levels of lactate and H+ ions present in the muscles at the end of the event
48
Q

Increased motor unit recruitment

A
  • Anaerobic training enhances motor unit recruitment
  • The greater the number and speed of motor units recruited the greater the force, power and speed that can be developed by the athlete
  • Anaerobic training method will enhance motor unit recruitment, particularly strength, short interval and plyo training
49
Q

lip definition

A

reflects the final point where the lactate removal and lactate production is even

50
Q

lactate tolerance definition

A

ability to buffer/ tolerate lactate

51
Q

lip explanation of benefit

A

fewer H+ ions are produced which allows the athletes to work aerobically at higher intensities for longer periods of time
- a greater aerobic capacity will delay fatigue caused by the accumulation of H+ ions as the athlete can work aerobically

52
Q

Lactate tolerance explanation of benefit

A

Able to sustain high intensities due to an increased tolerance to the accumulated lactate. This allows the athlete to replenish ATP rapidly allowing higher intensity efforts

53
Q

lip chronic adaptations

A
  • increased oxidative enzymes
  • increased mitochondrial density
54
Q

Lip differences between trained v untrained

A

Aerobically trained athletes rely less on the anaerobic glycolysis system than an untrained individual and therefore have lower levels of lactate than an untrained individual at higher intensities

Produce less lactate at higher intensities than an untrained athlete

Greater speeds for longer periods of time

55
Q
A

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