Long Term Adaptations To Exercise

Question 1

What 4 body systems experience change after long term aerobic training?

Answer 1

Muscular

Skeletal

Cardiovascular

Respiratory

Question 2

What are the muscular system adaptations to aerobic exercise (6)

Answer 2

⬆️ capillaries around muscles = ⬆️ diffusion of O2

⬆️ mitochondria in muscles

⬆️ myoglobin

Hypertrophy to type 1 muscle fibres = ⬆️ force

⬆️ PC + Glycogen stores

⬆️ tolerance to lactic acid

Question 3

What are the skeletal system adaptations to aerobic exercise (2)

Answer 3

⬆️ calcium in bones = ⬆️ strength = ⬇️ injury

⬆️ production of synovial fluid in joint capsule = ⬇️ friction between bones = ⬆️ range of movement at joints

Question 4

What are the cardiovascular system adaptations to aerobic exercise (4)

Answer 4

Cardiac hypertrophy

Bradycardia

⬆️ vasomotor control - greater elasticity of blood vessels so more efficient vasoconstriction + dilation

⬆️ N° of RBC

NEED TO EXPLAIN HOW THESE BENEFIT SPORT

Question 5

What are the respiratory system adaptations to aerobic exercise (3)

Answer 5

⬆️ capillarisation of the alveoli

⬆️ strength of diaphragm & intercostal muscles

⬆️ tidal volume

NEED TO BE ABLE TO EXPLAIN WHY THESE BENEFIT SPORTING PERFORMANCE

Question 6

What are the overall improvements to sporting performance after long term aerobic training (4)

Answer 6

Higher VO2 Max

WOrk for longer in the aerobic zone - ⬇️ OBLA and conserving glycogen + PC stores

⬇️ recovery time due to more efficient cardiovascular system removing waste products more efficiently

Myoglobin stores resaturated at a faster rate due to ⬆️ O2 uptake

Question 7

What adaptations can using the ATP-PC system long term cause?

Answer 7

Muscular hypertrophy of type 2b muscle fibres

⬆️ PC stores in muscles

⬆️ bone density

⬆️ coordination of the neural system = faster reactions/contractions

Question 8

What adaptations can using the Lactic acid system long term cause

Answer 8

⬆️ tolerance to lactic acid = higher intensity for longer

⬆️ muscle glycogen stores

⬆️ insulin sensitivity = better control of blood glucose levels

Question 9

What overall improvements are there to sporting performances by training the anaerobic systems long term

Answer 9

⬆️ force + power due to ⬆️ hypertrophy

Remain in anaerobic zone for longer due to ⬆️ PC + glycogen stores + tolerance to LA === higher anaerobic. Threshold