Long Term Adaptations Flashcards
Cardiovascular system adaptations (Aerobic)
• Increased cardiac hypertrophy
• Increased stroke volume
• Increased red blood cells
• Increased capitalisation of muscles
• Increased systolic blood pressure
Cardiac hypertrophy (Aerobic)
Myocardium increases in size and strength
Increased stroke volume …(Aerobic)
Increased delivery of oxygenated blood per beat to working muscles due to cardiac hypertrophy
Increased red blood cells = (Aerobic)
Greater saturation of haemoglobin with oxygen
Capitalisation of muscles means …(Aerobic)
Greater efficiency of internal gas exchange (capillaries to muscles)
Respiratory system adaptations (Aerobic)
• Increased number of alveoli
• Increased strength of respiratory muscles
• Increased vital capacity
• Increased capitalisation of alveoli
Increased alveoli means (Aerobic)
Increased efficiency of gas exchange
Respiratory muscle strength = (Aerobic)
Intercostals and diaphragm strengthen = increased tidal volume (amount of air breathed in or out per breath)
Increased vital capacity alows (Aerobic)
More blood to be forcefully inhaled or exhaled
More capillaries around alveoli means (Aerobic)
More efficient gas exchange as more blood available
Muscular system (Aerobic)
• increased capitalisation of muscled
• increased myoglobin in skeletal muscles
• increased mitochondria
• increased recruitment & composition of type 1 slow twitch fibres
Increased capitalisation means (Aerobic)
Increased transfer of oxygen
Increased myoglobin in muscles = (Aerobic)
More oxygen can be stored for when it’s needed
More mitochondria means (Aerobic)
More respiration can occurs and more energy can be created for movements
Myoglobin and mitochondria link (Aerobic)
More myoglobin = more oxygen stored = mitochondria can use oxygen stored = increased respiration rate = increased energy production
Effects on sporting performance
(Oxygen) (Aerobic)
• increased delivery of oxygenated blood 2 working muscles
• increased oxygen carrying capacity
• increased AVO2diff - greater extraction of oxygen at working muscles
• increased VO2 max
Effect on sporting performance
(Substrates & usage) (Aerobic)
• increased anaerobic threshold = work in aerobic zone for longer
• preserve anaerobic stored = can be used for high intensity efforts like sprint finish
Effects on sporting performance (Aerobic)
• delay obla
• work at a higher intensity for longer
Aerobic training
Continuous
Endurance
Fartlek
Anaerobic training
Strength / weight
Plyometrics
Speed training
HIIT
Skeletal muscle adaptations (anaerobic)
• muscle hypertrophy
• increased bone mineral density
• increased strength of tendons (BM) and ligaments (BB)
• increased recruitment and composition of type 2b fast twitch muscle fibres
• increased glycogen storage
Neuromuscular adaptations (anaerobic)
• increased transmission of nerve impulses
• increased recruitment of motor units
• increased synchronisation of motor units (fired at the same time)
Neuromuscular adaptations means (anaerobic)
An increased muscle activation and force production
Effects on sporting performance (contractions) (anaerobic)
• increased force production per contraction
• increased speed of contraction
• increased coordination of antagonistic pairs = efficient contractions
