physiological adaptations from aerobic training Flashcards
what do physiological adaptations of aerobic training affect
- Respiratory system
- Cardiovascular system
- Musculo-skeletal system
- Metabolic function
what are the structural adaptations of the respiratory system
- stronger respiratory muscles
- increased surface area of alveoli
what are the functional affects of stronger respiratory muscles (RS)
Increased mechanics of breathing efficiency:
- increased maximal lung volumes
- decreased respiratory fatigue
what are the functional affects of increased surface area of alveoli (RS)
Increased external gaseous exchange
what are the overall adaptations/effects on the respiratory system
- increased volume of oxygen diffused into the blood stream
- decreased frequency of breathing at rest + during sub-maximal exercise
–> makes it easier to perform exercise, reduces the onset fatigue, delays OBLA, increases the intensity + duration of performance
–> alleviates asthma symptoms
what are the structural adaptations of the cardiovascular system
- cardiac hypertrophy
- increased elasticity of arterial walls
- increased blood/plasma volume
- increased number of red blood cells/haemoglobin content
- capillarisation surrounding alveoli + SO muscle fibres
what are the functional affects of cardiac hypertrophy (CVS)
- increases SV (at rest + during exercise) + CO (at rest)
–> due to the increased filling capacity + force of ventricular contraction - decreased resting HR (<60bpm = bradycardia) + HR recovery after exercise
what are the functional affects of increased elasticity of arterial walls (CVS)
Increased efficiency of vascular shunt mechanism:
- increased vasoconstriction + dilation to redistribute CO
- decreased resting BP + increased BP regulation
what are the functional affects of increased blood/plasma volume (CVS)
lower blood viscosity:
- aids blood flow + venous return
what are the functional affects of increased number of red blood cells/haemoglobin content (CVS)
increase in oxygen-carrying capacity:
- increased gaseous exchange
what are the functional affects of capillarisation surrounding alveoli + SO muscle fibres (CVS)
Increased surface area for blood flow:
- increased gaseous exchange
- decreased distance for diffusion
what are the overall adaptations/effects on the cardiovascular system
- Increased blood flow and oxygen transport to the muscle cells
- Decreased BP
–> makes it easier to exercise, reduces the onset of fatigue, delays OBLA, increases the intensity + duration of performance
–> lower risk of coronary heart disease, hypertension (chronic high BP) + strokes
what are the structural adaptations of the musculo-skeletal system
- Slow oxidative (SO) muscle fibre hypertrophy (up to 22%)
- increased size (up to 40%) + density (over 100%) of mitochondria
- increased stores of myoglobin (up to 80%)
- increased stores of glycogen and triglycerides
- fast oxidative glycolytic (FOG) fibres become more aerobic
- increased strength of connective tissue
- increased thickness of articular cartilage
- increased bone marrow density
what are the functional affects of slow oxidative (SO) muscle fibre hypertrophy (up to 22%) (MSS)
Increased potential for aerobic energy production
- increase in strength, decreased energy cost - which delays fatigue
what are the functional affects of increased size (up to 40%) + density (over 100%) of mitochondria (MSS)
Increased utilisation of oxygen
- increased aerobic energy production
- increased metabolism of triglycerides (fats)
what are the functional affects of increased stores of myoglobin (up to 80%) (MSS)
Increased storage + transport of oxygen to the mitochondria
what are the functional affects of increased stores of glycogen and triglycerides (MSS)
Increased aerobic energy fuels
–> increased duration of performance
what are the functional affects of fast oxidative glycolytic (FOG) fibres becoming more aerobic (MSS)
Increased aerobic energy production, fuel + oxygen utilisation
what are the functional affects of increased strength of connective tissue (MSS)
Tendons + ligaments strengthen
- increases joint stability + decreases the risk of injury
what are the functional affects of increased thickness of articular cartilage (MSS)
Increased synovial fluid production
- nourished articular cartilage + joint lubrication
what are the functional affects of increased bone marrow density (MSS)
Increased calcium absorption
- increased bone strength, decreased injury risk
what are the overall adaptations/effects on the musculo-skeletal system
Increased capacity of aerobic energy production
Increased joint stability
–> makes it easier to perform exercise, reduces the onset fatigue, delays OBLA, increases the intensity + duration of performance
–> increased metabolic rate, increasing energy expenditure and managing weight
–> decreased risk of injury, osteoporosis, osteoarthritis
what are the structural adaptations of metabolic function
- increased activity of aerobic enzymes
- decreased fat mass
- decreased insulin resistance
what are the functional affects of increased activity of aerobic enzymes (MF)
Increased metabolism of triglycerides + glycogen
what are the functional affects of decreased fat mass (MF)
Increased lean mass
- increased metabolic rate
- increased breakdown of triglycerides
what are the functional affects of decreased insulin resistance (MF)
- Improved glucose tolerance
- Treatment + prevention of type 2 diabetes
what are the overall adaptations/effects on metabolic function
Increased use of fuel + oxygen to provide aerobic energy
Improved body composition
–> makes it easier to perform exercise, reduces the onset fatigue, delays OBLA, increases the intensity + duration of performance
–> increased metabolic rate, increasing energy expenditure and managing weight
