EP - Physiological Effects of training

Question 1

Describe the heart adaptations to training:

Answer 1

Eccentric hypertrophy -enlargement of the left ventricular chamber due to volume overload from endurance training

Concentric hypertrophy thickening of ventricular walls in response to pressure overload from resistance training

Enhanced cardiac output - increased maximal cardiac output resulting from higher stroke volume and heart rate adaptations

Improved coronary circulation - increase of blood flow to the heart itself, supporting increased metabolic demands

Question 2

Describe the adaptations to endurance training (include cardiovascular, metabolic and muscular adaptations):

Answer 2

Cardiovascular adaptations:

Increased stroke volume - enhanced volume of blood ejected per heartbeat due to improved myocardial contractility and ventricular enlargement

Decreased resting HR - resulting from increased parasympathetic (vagal) tone and reduced sympathetic activity

Enhanced capillarisation - growth of new capillaries in muscle tissues, improving oxygen delivery and waste removal

Muscular adaptations:

Mitochondrial biogenesis - increase in size and no. of mitochondria, enhancing aerobic energy production

Elevated myoglobin content = improved oxygen storage and transport within muscle fibres

Fibre type transformation - Shift from type IIx (fast-twitch glycolytic) to type IIa (fast-twitch oxidative) fibers, enhancing endurance capacity

Metabolic adaptations:

Increased oxidative enzymes - enhanced activity of enzymes like citrate synthase and succinate dehydrogenase, facilitating efficient energy production

Improved fat oxidation - greater reliance on fat as an energy source, sparing glycogen stores during prolonged exercise

Question 3

Describe the adaptations to strength training:

Answer 3

Neural adaptations:

• Increased motor unit recruitment
• Improved firing rate = faster neural signalling leading to stronger muscle contractions
• enhanced synchronisation = improved force production

Muscular adaptations:

• muscle hypertrophy = increase in muscle fibre cross sectional area due to protein synthesis
• transition from type IIx to type IIa fibres, enhancing fatigue resistance

Connective tissue adaptations:

Tendon and ligament strengthening - increased collagen synthesis enhancing structural integrity

Bone density improvements - enhanced osteoblastic activity increasing bone mineral density

Question 4

Describe the components of fitness:

Answer 4

Cardiovascular endurance - ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles efficiently during sustained physical activity

Muscular strength - maximum force a muscle or muscle group can generate against resistance

Muscular endurance - capacity of a muscle or muscle group to perform repeated contractions over time without fatigue

Flexibility - range of motion available at joint/ tendon

Neural control

Body composition - relative proportions of fat mass and lean mass in the body

Question 5

What are the benefits of exercise training ?

Answer 5

Cardiovascular benefits:

• reduced risk of heart diseases BP lowered
• enhanced cardiac function due to increased CO

Metabolic benefits:

• improved insulin sensitivity as exercise enhances glucose uptake reducing risk of type 2 diabetes
• maintains healthy bodyweight

Musculoskeletal benefits:

• improved bone density due to stimulation of osteoblasts
• Enhanced Muscle Strength and Endurance

Mental health benefits:

• reduced symptoms of depression + anxiety as exercise releases endorphins
• cognitive enhancement

Increased lifespan

Question 6

Describe some strategies for strength training:

Answer 6

Progressive overload - gradual increase of stress placed upon the body during exercise training by either increasing weight, repetitions or decreasing rest intervals

Exercise selection - compound vs isolated movements

Training variables - intensity, volume, frequency and rest intervals can all be adjusted to obtain positive effects

Periodisation:

• Systematic planning of training variables to optimise performance and recovery
• linear periodisation = Gradual increase in intensity with a corresponding decrease in volume over time
• undulating periodisation = Frequent variations in intensity and volume within a training cycle

Question 7

Describe strategies for training:

Answer 7

Heart rate zones:

Zone 1 (50-60% HRmax): Light activity promoting recovery and fat burning.

Zone 2 (60-70% HRmax): Moderate intensity improving basic aerobic endurance.

Zone 3 (70-80% HRmax): Targeting cardiovascular fitness and increased aerobic capacity.

Zone 4 (80-90% HRmax): High-intensity training enhancing lactate threshold and VO₂ max.

Zone 5 (90-100% HRmax): Maximum effort improving anaerobic capacity and neuromuscular power

Interval training:

High Intensity Interval Training - short bursts of intense activity with recovery periods, improving aerobic and anaerobic fitness

Sprint interval training - short, maximal sprints followed by longer rest periods, enhancing speed and power

Lactate Threshold Training:

• tempo runs: Sustained efforts at or near lactate threshold to improve tolerance to lactate accumulation
• Fartlek training: Unstructured speed play combining various intensities to adapt to lactate fluctuations

Question 8

Describe some potential side effects of exercise training:

Answer 8

Overtraining Syndrome:
Definition: Condition resulting from excessive training without adequate rest, leading to performance decrements.

Symptoms:
Physical: Persistent fatigue, increased injury rates, prolonged muscle soreness.
Psychological: Irritability, depression, decreased motivation.

Musculoskeletal Injuries:
Types:
Acute Injuries: Sprains, strains, fractures resulting from sudden trauma.
Chronic Injuries: Tendinitis, stress fractures due to repetitive stress.

Prevention:
Proper Technique: Ensuring correct form during exercises.
Appropriate Progression: Gradual increase in training intensity and volume.
Use of Protective Equipment: Wearing appropriate gear to prevent injuries.

Cardiovascular Risks:
Sudden Cardiac Events: Rare occurrences of heart attacks or arrhythmias during intense exercise, especially in individuals with underlying heart conditions.

Mitigation:
Pre-Exercise Screening: Assessing cardiovascular risk factors before starting a new exercise regimen.
Gradual Warm-Up: Preparing the cardiovascular system for increased activity.

Immune System Suppression:
Effect: Intense and prolonged exercise can temporarily suppress immune function, increasing susceptibility to infections.

Management:
Balanced Training: Alternating between high and low-intensity sessions.
Adequate Nutrition: Ensuring sufficient intake of vitamins and minerals to support immune function.

Hormonal Imbalances:
In Females:
Female Athlete Triad: Interrelationship of energy deficiency, menstrual disturbances, and decreased bone mineral density.
In Males:
Reduced Testosterone Levels: Resulting from excessive endurance training.