Long-Term Adaptations to Exercise

Question 1

what is cardiac hypertrophy?

Answer 1

a growth in the size of the myocardium

Question 2

what is muscular hypertrophy?

Answer 2

a growth in the size and strength of the muscles

Question 3

aerobic adaptations: the muscles (5)

Answer 3

increased efficiency of type I muscle fibres

increased utilisation of type IIa muscle fibres

increased numbers of capillaries around the muscles

increased number of mitochondria

increased amounts of myoglobin

Question 4

aerobic adaptations: the bones (3)

Answer 4

improved bone density
weight-bearing activities stimulate bone remodeling

enhanced tendon and ligament strength
connective tissues become stronger

increase in the amount of synovial fluid

Question 5

aerobic adaptations: respiratory system (4)

Answer 5

increased tidal volume and minute ventilation

increased capillarisation of the lungs

improved strength of respiratory muscles

increased surface area of the alveoli
reduces breathing rate

Question 6

how can the aerobic adaptations for the respiratory system help the athlete? (2)

Answer 6

it means that

• more oxygen can be extracted and transported from the alveoli, into the red blood cells, and then into the muscles
• this can lead to an increase in A-VO2 DIFF

Question 7

aerobic adaptations: cardiovascular (6)

Answer 7

increase in the myocardium

reduced resting heart rate

increased blood pressure when exercising

increased number of red blood cells

increased vasomotor control

ventricles can hold a greater volume of blood
increases diastolic phase

Question 8

how can the aerobic adaptations for the cardiovascular system help the athlete? (2)

Answer 8

it means that, overall…

• the athlete is able to work for longer in the aerobic zone as the exercise intensity increases
• this reduces the effects of fatigue and build up of waste products

Question 9

anaerobic adaptations: ATP-PC system, power, strength (6)

Answer 9

muscle hypertrophy

increased bone density

increased creatine phosphate stores

development of type IIb muscle fibres

neural system improves
firing patterns speed up

tendon thickening and strengthening

Question 10

anaerobic adaptations: anaerobic glycolytic (2)

Answer 10

greater tolerance of lactic acid

increase in muscle glycogen stores

Question 11

how can the anaerobic adaptations for the anaerobic glycolytic system help an athlete? (2)

Answer 11

it means that…

• the performer will be able to increase the amount of force, power output, speed and strength
• performer can tolerate more lactic acid and therefore be able to remain in the anaerobic zone for longer