cq1; physiological adaptations Flashcards
What are physiological adaptations?
An athlete’s body adjusting to the levels of stressed placed on it.
How long does it take for all adaptations to noticeably improve performance?
12 weeks
What are the physiological adaptations in response the training?
- Resting Heart Rate
- Stroke Volume and Cardiac output
- Oxygen uptake and lung capacity
- Haemoglobin levels
- Muscle hypertrophy
- Effect on Fast and Slow twitch muscle fibres
What is Haemoglobin?
The substance in red blood cells that binds to oxygen and transports it around the body.
What is a way to increase haemoglobin levels?
Train at high altitudes
How much do general endurance programs increase haemoglobin by?
By 20%, 800-1000 grams per 100ml of blood
What is the process of haemoglobins effect?
↑ Exercise = ↑ RBC = ↑ haemoglobin = ↑ oxygen carried = ↑ endurance
What is oxygen uptake?
The ability of the working muscles to use the oxygen being delivered.
How is oxygen uptake increased?
An increase in capillaries, myoglobin, mitochondria and enzyme activity.
What is the best indicator of cardiovascular endurance?
Maximal oxygen uptake (VO2 max) as it indicates the maximum amount of oxygen that muscles can absorb and use.
What is lung capacity?
The amount of air that the lung can hold.
Can you increase lung capacity?
No, you can increase maximal ventilation but capacity remains relatively unchanged. (maybe a slight increase with maximal endurance)
What is the average total lung capacity?
6000ml for males and slightly less for women.
What is the resting heart rate?
The number of heartbeats per minute while the body is at rest.
Is a higher or lower resting heart rate good?
A lower resting heart rate indicates a trained athlete
Why does a lower resting heart rate indicate a trained athlete?
Lower resting heart rate is due to a more efficient stroke volume.
What is the average resting heart rate for a trained and untrained athlete?
Trained athlete (<40 bpm)
Untrained athlete (70-80 bpm)
What is stroke volume?
Blood pumped out of the left ventricle of the heart during each contraction.
What is the measurement of stroke volume?
mL/beat
What does an increased stroke volume indicate?
↑ stroke volume = ↑ blood circulation during diastole (relaxation) = ↑ oxygen transported = ↑ aerobic efficiency = ↑ performance
How will aerobic training improve stroke voume?
Through aerobic training overtime (years), the left ventricle will increase in size and strength allowing for ↑ stroke volume
What is cardiac output?
Stroke volume x Resting HR
How does stroke volume and cardiac output link?
↑ stroke volume= ↑ cardiac output
What is the average cardiac output for trained and untrained athletes?
Trained athletes= 25-40L/min
Untrained athletes= 15-20L/min
How are slow twitch muscle fibres developed?
Enhanced through aerobic activities resulting in increased transfer of oxygen into working muscles, improving aerobic performance.
How are fast twitch muscle fibres developed?
From anaerobic training for power and explosive movements
What are the two types of fast twitch fibres?
FTa and FTb
What are the features of FTa?
Work for longer periods since it utilises both aerobic and anaerobic systems
What are the features of FTb?
Only uses anaerobic system hence, has increased glycolytic enzyme levels.
How does resistance training link to fast twitch muscle fibres?
Resistance training increased ATP/PC and glycogen stores in fast twitch muscle fibres resulting in improved anaerobic performance.
What is muscle hypertrophy?
The growth in muscle cells and mass with no change in length of muscle.
How does muscle hypertrophy occur?
As a result of strength or resistance training, not aerobic, it enables the muscles to generate more force and power.
What principles should be applied to aid in muscle hypertrophy?
Overload and specificity
