cq1; physiological adaptations

Question 1

What are physiological adaptations?

Answer 1

An athlete’s body adjusting to the levels of stressed placed on it.

Question 2

How long does it take for all adaptations to noticeably improve performance?

Answer 2

12 weeks

Question 2

What are the physiological adaptations in response the training?

Answer 2

• 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

Question 2

What is Haemoglobin?

Answer 2

The substance in red blood cells that binds to oxygen and transports it around the body.

Question 3

What is a way to increase haemoglobin levels?

Answer 3

Train at high altitudes

Question 3

How much do general endurance programs increase haemoglobin by?

Answer 3

By 20%, 800-1000 grams per 100ml of blood

Question 4

What is the process of haemoglobins effect?

Answer 4

↑ Exercise = ↑ RBC = ↑ haemoglobin = ↑ oxygen carried = ↑ endurance

Question 5

What is oxygen uptake?

Answer 5

The ability of the working muscles to use the oxygen being delivered.

Question 6

How is oxygen uptake increased?

Answer 6

An increase in capillaries, myoglobin, mitochondria and enzyme activity.

Question 7

What is the best indicator of cardiovascular endurance?

Answer 7

Maximal oxygen uptake (VO2 max) as it indicates the maximum amount of oxygen that muscles can absorb and use.

Question 8

What is lung capacity?

Answer 8

The amount of air that the lung can hold.

Question 9

Can you increase lung capacity?

Answer 9

No, you can increase maximal ventilation but capacity remains relatively unchanged. (maybe a slight increase with maximal endurance)

Question 10

What is the average total lung capacity?

Answer 10

6000ml for males and slightly less for women.

Question 11

What is the resting heart rate?

Answer 11

The number of heartbeats per minute while the body is at rest.

Question 12

Is a higher or lower resting heart rate good?

Answer 12

A lower resting heart rate indicates a trained athlete

Question 13

Why does a lower resting heart rate indicate a trained athlete?

Answer 13

Lower resting heart rate is due to a more efficient stroke volume.

Question 14

What is the average resting heart rate for a trained and untrained athlete?

Answer 14

Trained athlete (<40 bpm)
Untrained athlete (70-80 bpm)

Question 15

What is stroke volume?

Answer 15

Blood pumped out of the left ventricle of the heart during each contraction.

Question 16

What is the measurement of stroke volume?

Answer 16

mL/beat

Question 17

What does an increased stroke volume indicate?

Answer 17

↑ stroke volume = ↑ blood circulation during diastole (relaxation) = ↑ oxygen transported = ↑ aerobic efficiency = ↑ performance

Question 18

How will aerobic training improve stroke voume?

Answer 18

Through aerobic training overtime (years), the left ventricle will increase in size and strength allowing for ↑ stroke volume

Question 19

What is cardiac output?

Answer 19

Stroke volume x Resting HR

Question 20

How does stroke volume and cardiac output link?

Answer 20

↑ stroke volume= ↑ cardiac output

Question 21

What is the average cardiac output for trained and untrained athletes?

Answer 21

Trained athletes= 25-40L/min
Untrained athletes= 15-20L/min

Question 22

How are slow twitch muscle fibres developed?

Answer 22

Enhanced through aerobic activities resulting in increased transfer of oxygen into working muscles, improving aerobic performance.

Question 23

How are fast twitch muscle fibres developed?

Answer 23

From anaerobic training for power and explosive movements

Question 24

What are the two types of fast twitch fibres?

Answer 24

FTa and FTb

Question 25

What are the features of FTa?

Answer 25

Work for longer periods since it utilises both aerobic and anaerobic systems

Question 26

What are the features of FTb?

Answer 26

Only uses anaerobic system hence, has increased glycolytic enzyme levels.

Question 27

How does resistance training link to fast twitch muscle fibres?

Answer 27

Resistance training increased ATP/PC and glycogen stores in fast twitch muscle fibres resulting in improved anaerobic performance.

Question 28

What is muscle hypertrophy?

Answer 28

The growth in muscle cells and mass with no change in length of muscle.

Question 29

How does muscle hypertrophy occur?

Answer 29

As a result of strength or resistance training, not aerobic, it enables the muscles to generate more force and power.

Question 30

What principles should be applied to aid in muscle hypertrophy?

Answer 30

Overload and specificity