Long Term Adaptions to Training

Question 1

What are cardiovascular system adaptations for aerobic training?

Answer 1

Bradycardia
Cardiac hypertrophy
Increase stroke volume
Increase cardiac output
Increase RBC
Increase lactate threshold
Improved vasomotor control
Decrease risk of hypertension, CHD, atherosclerosis

Question 2

What are musculoskeletal system adaptations for aerobic training?

Answer 2

Increase capillarisation
Increase oxygen diffusion rate
Increase myoglobin
Increase mitochondria
Hypertrophy of type 1 and 2a fibres
Increase calcium deposits
Increase bone strength
Increase synovial flood reducing joint friction

Question 3

What are respiratory system adaptations for aerobic training?

Answer 3

Increase vital capacity
Increase capillarisation
Increase pulmonary diffusion
Increase strength of respiratory muscles
Increase VO2 max

Question 4

What are performance gains for aerobic training?

Answer 4

Increase anaerobic threshold, conservation of glycogen stores
Decrease recovery time
Faster lactate removal, replenishment of phosphocreatine and glycogen stores Decrease recovery
Faster re-saturation of haemoglobin and myoglobin with oxygen
Exercise for longer, at a higher intensity without fatigue

Question 5

What are musculoskeletal system adaptations for anaerobic training?

Answer 5

Muscle hypertrophy
Increase pc stores
Increase bone density and tendon strength
Development of type 2b muscle fibres and utilisation of type 2a
Increase motor neurone firing speed
Increase speed of contraction

Question 6

What are cardiovascular system adaptations for anaerobic training?

Answer 6

Cardiac hypertrophy
Thicker and more elastic myocardium
Increase ejection fraction

Question 7

What are perfomance gains for anaerobic training?

Answer 7

Increase lactate threshold
Increase force, power, speed and strength output
Decrease response time