core 2 - physiological adaptations to training Flashcards
the 6 physiological adaptations to training include :
-Resting heart rate
-stroke volume and cardiac output
-oxygen uptake and lung capacity
-haemoglobin level
-muscle hypertrophy
-Effect on fast/slow twitch muscle fibres
Resting heart rate is?
Resting heart rate is the number of times a person’s heart beats per min while at complete rest
aerobic training’s effect on resting heart rate
decreases resting heart rate due to the efficiency of the cardiovascular system and a higher stroke volume
bpm of untrained vs trained is?
Generally an untrained athlete is 72-80 beats per min and trained athletes sit at 60 bpm
stroke volume refers to
volume of blood ejected by the left ventricle of the heart during a contraction measured in ml/b
training effect on stroke volume
increases SV due to cardiac hypertrophy (increase in the size of the thicker wall of the left ventricle) and contractility (ability to efficiently contract repeatedly and forcefully
cardiac output
Formula is HR x SV = CO
effect of training on cardiac output
Cardiac output increases 4-5 times when exercising (increased blood flow is directed towards the working muscles and away from less essential body systems such as the digestive system
oxygen uptake refers to
the best indicator of cardiorespiratory endurance because it indicates the maximal amount of oxygen that muscles can absorb and use at that level of work
lung capacity refers to
the volume of air capable of being drawn into the lungs as the athlete inhales
vital capacity
the amount of air that can be expelled after maximal inspiration → increases slightly
residual volume
Residual volume ( the amount of air that cannot be moved out of the lungs) shows a slight decrease
tidal volume
Tidal volume (the amount of air breathed in and out during normal respiration) is unchanged at rest, however, increases at maximal levels of exercise
resistance training and its link with lung capacity
Through resistance training, the muscles that contribute to the process of inspiration and expiration increase in efficiency and strength = increased lung capacity
The diaphragm and external intercostal muscles increase in size strength, enlarging the chest cavity which allows the lungs to expand further and gather air
Contribute to greater oxygen uptake
haemoglobin is ?
Haemoglobin is an iron containing protein pigment of red blood cells that carries oxygen from the lungs to the working cells of the body.
effect of training on haemoglobin
Haemoglobin levels increase as a result of training which increases an athletes oxygen carrying capacity = enables these to maintain a higher average pace and power output
muscle hypertrophy refers to
It is the increase in size and growth of muscle cells, leading to an increase in overall muscles size, strength and power
effect of training on muscle hypertrophy
through anaerobic and strength training, the fibres tear and break down. When they grow back they grow back stronger than before
Due to increases in the actin and myosin filaments ( thin protein filaments that produce muscle action), myofibrils (contraction element of the muscle ) and connective tissues (e.g. tendons are thickened and strengthened which prevent injury and leads to increased bone strength and density)
muscle hyper trophy and PO
the muscles must work harder than they are accustomed to doing. this means training has to be sufficiently challenged to force the muscles to adapt to the increased load being placed on them
muscle hyper trophy and specificity
Specificity = the movement and muscles trained should alter to the sport eg a shot putter must have significant development around the shoulder girdle, leading to variations of bench and shoulder presses
muscle hyper trophy and variety
Variety = muscles quickly become accustomed to a particular training regime and gains will slow or plateau if variety is not evident
muscle hyper trophy and reversibility
Reversibility = muscle atrophy (decrease in muscle size) and loss of strength
Slow twitch muscle fibres
-red
-efficient in using oxygen to generate ATP
-Contract slowly
-Low to medium intensity levels over a longer duration e.g. marathon runners, swimmers, cyclists
effects of aerobic training on slow twitch
Effects of aerobic training include: an increase in the number of muscle capillaries, increased myoglobin stores to support increased oxygen supply, increased size, efficiency and amount of mitochondria for greater aerobic capacity (this means better at using ATP) and some increase in hypertrophy, and oxidative enzymes making the production of energy more efficient.
fast twitch muscle fibres
-White as they rely on anaerobic pathways
- Greater power and force productive
- Fatigue quickly
which training is best for development of fast twitch fibres
Medium to heavy resistance training, aimed at increasing power, strength or muscle bulk and anaerobic training using short intervals where anaerobic pathways are utilised
adaptations of fast twitch
Adaptations include:
- increase stores of ATP, CP, glycogen and glycolytic enzymes (faster rate of metabolism) = increased production of ATP from anaerobic pathways, increased excitability and contractility (faster and more powerful stimulation), muscle hypertrophy, greater tolerance to increased muscle acidity and more efficient lactate clearance allowing anaerobic performance to be sustained for longer periods of time
