Enhancing Fitness: Effects Flashcards
What are the effects of training upon the athlete’s heart & cardiovascular system?
Hypertrophy - Enlargement of heart
Ventricles size increase, allowing them to fill with more blood during diastolic phase of cardiac cycle
Greater stroke volume
Reduced resting HR(Bradycardia)
Cardiac Hypertrophy:
Enables trained heart to beat less frequently at rest ( Bradycardia) & during sub maximal exercise
Increased activity of parasympathetic nerves slowing HR down
Greater filling heart during diastolic phase of cardiac cycle & increased stroke volume
Increased capillarisation of heart muscle - facilitates diffusion of oxygen into myocardium
What are the effects of resistance/strength training upon the athlete’s heart & cardiovascular system?
Thickening of ventricle myocardium which increases force of heart contractions
Increased stroke volume
Improved contractility of heart
Ejection fraction will increase (from 60% to 85%)
What are the effects of training upon the athlete’s vascular system?
When endurance training, working muscles receive necessary oxygen & other nutrients to sustain workload & remove any waste products such lactic acid or CO2
Improved blood flow to muscles which results partly from cardiac adaptations like:
Increased capillarisation of muscles - greater surface area for gaseous exchange
Improvement in redistribution of blood supply (vasoconstriction & vasodilation)
Increased blood volume making more blood & therefore more oxygen available to working muscle
What are bodily adaptions which enables endurance performers to exercise?
Improved transport of respiratory gases
Increase in number of RBCs & haemoglobin
Less viscous blood, flows more freely
Lower blood viscosity - less resistance to blood flow & improves supply of O2 to muscles
Blood becomes more efficient at removing waste products such as CO2 & lactic acid (buffering)
Resist blood pressure can be reduced
What are the anaerobic adaptations?
Lactate threshold increase is ultimate goal as well as:
Hypertrophy of FT muscle fibres
Increase in levels of ATP PC & enzymes break it down
Increases buffering activity
TYPE OF TRAINING MAY AFFECT MUSCULAR ADAPTATION
What are the aerobic adaptations?
Endurance based exercise will cause changers in muscle cell, ST fibres grow by 20% which give greater room for mitochondria production
Both size & number of mitochondria will increase
Oxidate enzymes increase which break down food fuel
Increase in stores of glycogen
Increase in myoglobin - O2 transport
Ultimately an increase in VO2 max can occur
Explain how weight lost during physical activity might affect performance
Weight lost during physical activity is mainly water, due to sweating more; this is greater in hot environments.
If athlete loses 2% of body weight as sweat, this can impair performance. 2% of body weight = 10% in performance, 5% = 25% of performance and 8% can be fatal for the athlete.
Body tries to compensate; heart beats faster, putting body under greater stress
Explain how dehydration during physical activity might affect performance
Dehydration could be caused by overheating, insufficient hydration or climatic conditions. More hydration will be needed in humid or hot climates.
If athlete doesn’t replace lost water, core body temperature will rise which brings number of performance inhibitors. Blood becomes ‘thicker’ or more viscous which slows down flow to working muscles.
How can an athlete promote recovery?
DIET:
Quick ingestion of carbohydrates will speed up recovery
Water will re-hydrate the body
Electrolyte replenishment needed to aid metabolic process
Protein needed to aid growth & repair of tissue damage
PRIOR TO EVENT:
Drink 400–600ml of fluid 2–3 hours prior & then 150–350ml about 15 mins before event
Eat meal/snack, high in carbohydrate, 2–4 hours before
DURING EVENT:
Performers should ingest water, carbohydrate & electrolytes whenever possible.
Ingest small amounts of range of carbohydrates with different glycaemic index ratings to maintain sustained level of blood sugar.
POST EVENT:
Electrolytic drink.
Revert back to normal diet, with plenty of fluids.
