Effects of training

Question 1

Acute

Answer 1

Occurs while you are exercising/ recovering

Question 2

Chronic

Answer 2

• as a result of exercising (acute training sessions)
• after the time of training

Question 3

Training effects: what is it?

Answer 3

the physiological changes your body makes in response to the demands of exercise

Question 4

What are the two types of responses to training?

Answer 4

1. Acute responses- immediate,
   - consider cardiovascular, respiratory, and muscular responses
2. Chronic adaptations- long-term,
   - Circulo-respiratory effects can be observed at rest, during submaximal exercise and during maximum exercise
   - Muscular adaptations will vary and depend on what type of training is being performed i.e., aerobic vs. anaerobic.

Question 5

how long do acute responses last?

Answer 5

only last for the duration of the exercise

Question 6

how long does it take for chronic adaptations to develop?

Answer 6

a minimum of 6 weeks of training
- usually want to reach fitness 2-3 weeks before season, thus start training 6-9 weeks before

Question 7

when can circulo-respiratory effects be observed in acute responses?

Answer 7

At rest, during sub-maximal exercise and during maximum exercise

Question 8

how does muscular adaptation of acute responses vary?

Answer 8

depends on the type of training performed, e.g. aerobic or anaerobic

Question 9

what are some acute cardiovascular responses to exercise?

Answer 9

1. increased heart rate:
   - as a result of increased demand for fuels and o2 by working muscles and a resultant increase increase in the need to remove waste products (also produced at faster rate), inc lactate, co2, H+
   - as a result, heart needs to pump faster/ harder to increase blood supply and amount of elements (o2 and fuels) it carries to working muscles
2. stroke volume
   - a measure of how much blood is squeezed out of the heart into aorta each time it beats
   - during exercise, heart muscles contract more forcefully to increase blood(and hence o2 supply) to your muscles
   - causes more complete emptying of ventricles, so stroke volume increases
3. cardiac output (q)
   - the amount of blood pumped out of heart per minute
4. Increased systolic blood pressure
   - larger number= pressure in arteries at higher pressure (systolic blood pressure)
   - lower number= when the heart is relaxing (diastolic blood pressure)
   - because stroke volume, heart rate and cardiac output increase, more blood pumped out into the arteries = expect rise in pressure
5. Increased blood flow
   - increases because of an increase in Q and a greater distribution of blood away from the non-working areas to active muscles
6. Redistribution of blood flow to working muscles
   - blood tends to flow to tissue and cells in proportion to their level of activity
   - specific increases of blood supply occur to body parts that require extra supplies or o2 and fuels to support increased workloads
   - specific decreases to body parts not requiring extra o2 and fuel for that period
   - e.g. At rest: muscles (15-20%); organs (80-85%)
   During exercise: muscles (80-90%); organs (10-20%)
7. Increased a-VO2 difference
   - as exercise occurs, more o2 is extracted from blood as it passes through the muscle as it is needed to produce energy to keep the muscle contracting
8. Decreased blood plasma volume
   - due to increased sweating, blood plasma volume usually decreases during strenuous (difficult) exercise
9. Increased blood lactate concentrations
   - depend on duration of exercise and how long o2 deficit is for
   - occurs when clearance of blood lactate does not match production
10. blood pH decreases
    - increase in acidity as a result of increased blood lactate concentration

Question 10

cardiac output formula

Answer 10

cardiac output (q)= stroke volume (SV) x heartt rate (HR)
Q= SV*HR

Question 11

a-VO2 difference: what is it

Answer 11

full form: arteriovenous oxygen difference
- the difference between oxygen concentration in the arteries and the oxygen concentration in the veins
- shows how much o2 is being absorbed into muscles and used to produce aerobic energy

Question 12

internal respiration

Answer 12

process of o2 diffusing out into muscle from arteries

Question 13

units for oxygen concentration

Answer 13

x ml of oxygen per 100 ml of blood

Question 14

What are chronic responses?

Answer 14

Those changes that occur over longer periods of time as a direct result of the training undertaken
- they remain after recovery from exercise has been completed

Question 15

What factors affect the nature of chronic adaptations?

Answer 15

• The individual athletes’ capacities and genetic factors
• The frequency, duration and intensity of training
• The type and method of training used:
  
  1. Power (anaerobic) type training
  2. Endurance (aerobic) training at submaximal level

Question 16

What are the chronic circulo-respiratory adaptations to exercise at rest?

Answer 16

• Decreased resting heart rate (HR)
• Cardiac hypertrophy-> (an increase and growth of muscle)
• Increased stroke volume (SV)
• Unchanged or decreased cardiac output
• Increased blood volume and haemoglobin
• Decreased blood pressure
• Increased capillarisation of the heart muscle (formation of an increase in capillaries that surround a muscle)
• Increased capillarisation of skeletal muscle
• Decreased lung ventilation (improved oxygen extraction)

Question 17

Compare the difference of change of heart structure when cardiac hypertrophy is experienced in endurance and non-endurance athletes.

Answer 17

Endurance athletes:
ventricular cavities (esp. the left) become larger with no increase in the thickness of heart’s walls
Non-endurance athletes:
thickness of ventricular wall increases, esp left ventricle, but no increase in size of cavity

Question 18

What are the chronic circulo-respiratory adaptions to exercise during submaximal exercise?

Answer 18

• Decreased heart rate (HR)
• Cardiac hypertrophy
• Increased capillarisation of the heart muscle
• Improved heart rate recovery rates
• Increased stroke volume (SV)
• Decreased blood flow to working muscles (increased efficiency)
• Decreased blood pressure
• Increased a-VO2 difference
• Unchanged cardiac output (Q)
• Decreased minute ventilation
• Decreased or unchanged VO2 (oxygen consumption)
• Increased LIP

Question 19

What are the chronic circulo-respiratory adaptations to exercise during maximal exercise?

Answer 19

• Cardiac hypertrophy
• Increased capillarisation of heart muscle
• Increased capillarisation of skeletal muscle
• Increased stroke volume (SV)
• Increased cardiac output (Q)
• Increased VO2 max
• Improved heart rate recovery rates
• Increased a-VO2 difference
• Increased/unchanged muscle blood flow
• Increased minute ventilation
• Increased LIP (resulting in decreased lactic acid production

Question 20

chronic training effects on the cardio-respiratory system table fill in

Answer 20

photos

Question 21

What are the chronic muscular adaptations to exercise in endurance training?

Answer 21

• Increased Oxygen extraction by increased concentrations of myoglobin
• Increased oxygen delivery
• Increased numbers of energy production sites i.e., size and number of Mitochondria
• Increased oxidation of fats (glycogen sparing)
• Increased fuel stores of muscle glycogen & triglycerides
• Increased size of slow twitch muscle fibres
• Decreased utilisation of Anaerobic Glycolysis System

Question 22

What kind of factors can impact the chronic muscular effects of anaerobic/resistance training program,?

Answer 22

type of training undertaken, the muscle group/s being targeted, the base fitness level of the athlete, the gender of the athlete, and the age of the athlete

Question 23

Sub-types of non-endurance training

Answer 23

anaerobic and calisthenic

Question 24

what are the chronic muscular adaptations to non-endurance training?

Answer 24

• Increased muscles stores of ATP & PC stores (as a result of muscular hypertrophy from the training type
• Increased levels of enzymes and thus an increases in the capacity of the ATP-PC system)
• Increased muscle glycogen stores and glycolytic enzymes & thus increased glycolytic capacity
• Increased storage of glycogen
• Increased size of fast twitch muscle fibres (Muscular Hypertrophy)
• Increased speed & force of contraction
• Increased strength amounts of connective tissue
• Increased numbers of muscle capillaries
• Flexibility training effects: Increased length of muscles, tendons & ligaments, increased range of joint movement.

Question 25

summary of effects of endurance (aerobic) training on skeletal muscle table fill in

Answer 25

photos

Question 26

What are the acute respiratory responses to exercise?

Answer 26

• increased respiratory rate: number of breaths per minute
• tidal volume: amount of air inhaled and exhaled per breath
• minute ventilation: amount of air breathed in one minute (ventilation (V)= respiratory rate (RR)* tidal volume (IV)

12. increased o2 uptake (VO2) or volume of o2 consumed
    - amount of oxygen taken up and used by the body to produce energy.
    - It reflects how much work is being done by the body.
    - When your body exercises, your VO2 increases as your body absorbs more oxygen and uses it to produce more aerobic energy.

Question 27

What are the acute muscle responses to exercise?

Answer 27

13. increased acute muscular responses
    - increased number of muscle contractions to propel body
    - motor unit actiavaion
    - recruitment of muscle fibres
14. muscular responses
    increased
    - blood flow
    - muscle temperature
    - muscle enzyme activity
    - oxygen extraction
    - depletion of muscle energy stores