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U4AoS3 - Chronic Adaptations to training Flashcards

1
Q

What are Chronic Adaptations?

A

Long term physiological changes that occur as a result of participating in a training program.

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2
Q

What is the TYPE of adaptations dependent on?

A

Specific type of training and correct application of training principles

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3
Q

Define VO2 max

A

Maximum amount of O2 that can be taken up, transported and utilised per minute.

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4
Q

Define Relative VO2 max

A

Takes into account weight and is measured in mL/kg/min

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5
Q

Define Absolute VO2 max

A

Does not take into account weight and is measured in mL/min

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6
Q

How is VO2 max calculated?

A

Multiply Q and a-VO2 diff

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7
Q

Define LIP

A

LIP is the highest intensity during an incremental test where lactate removal and lactate entry are equal.

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8
Q

Define Lactate Tolerance

A

Ability of muscles to tolerate lactate through increased buffering capacity

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9
Q

What does increased Lactate Tolerance Enable?

A

Use anaerobic glycolysis system at higher intensities for longer

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10
Q

Anaerobic capacity

A

Total amount of energy obtainable from the anaerobic energy systems

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11
Q

Aerobic power

A

The rate of production from the aerobic energy systems

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12
Q

Define Economy

A

The amount of energy used at a given intensity.

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13
Q

Greater Economy means

A

Less energy expended for a given intensity

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14
Q

Stroke Volume

A

Volume of blood pumped out of the left ventricle per beat (mLs)

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15
Q

What is Cardiac Output

A

Volume of blood pumped out of the left ventricle per min
(L/min)

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16
Q

Haemoglobin

A

Found in red blood cells
Responsible for carrying O2 in the bloodstream

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17
Q

Capillaries

A

Sites of Gas exchange

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18
Q

Where does Gaseous Exchange of oxygen occur?

A

O2 diffuses out of the capillaries and into the muscle
O2 diffuses out of the alveoli and into the capillaries

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19
Q

What is a-VO2 diff?

A

Measures amount of oxygen extracted by muscles from capillaries.

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20
Q

How is a-VO2 diff calculated?

A

Compare oxygen concentration of oxygen in arteries compared to veins

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20
Q

What is Cardiac Hypertrophy?

A

Increased size of the left ventricle resulting in increased SV, Q and decreased resting and submax HR.

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21
Q

Pulmonary Diffusion

A

The diffusion of oxygen from the alveoli into the bloodstream

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22
Q

Ventilation

A

Volume of air breathed in and out per minute

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23
Q

Respiratory Rate

A

The number of breaths taken per minute

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24
Q

Myoglobin

A

Pigment that attracts O2 from capillaries into the muscle cell, responsible for storage and transport to the mitochondria

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25
Q

Mitochondria

A

Site of aerobic metabolism where triglycerides and glycogen are oxidised aerobically.

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26
Q

Capillaries

A

Site of gaseous exchange

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27
Q

Glycogen Sparing

A

The percentage of fat oxidation increases at higher sub-maximal intensities due to increased oxidative enzymes and increased size, surface area and no. of oxidative enzymes.

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28
Q

Muscular Hypertrophy (aerobic adaptation)

A

Increased muscle size associated with an increase in capillarization

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29
Q

Myosine ATPase

A

Enzyme that splits ATP to yield energy for muscular contractions

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30
Q

Glycolytic Enzymes

A

Responsible for the breakdown of glycogen via glycolysis

31
Q

Glycolytic Capacity

A

The ability to break down glycogen via key enzymes that facilitate glycolysis

32
Q

Lactate Tolerance

A

Ability to tolerate muscle and blood lactate due to increased chemical buffers

33
Q

Muscular Hypertrophy (anaerobic)

A

Increase in muscle size associated with increase in contractile proteins

34
Q

Contractile Proteins

A

Portion of the muscle that generates tension

35
Q

Motor Unit

A

Muscle fibre and the nerve that stimulates it

36
Q

Neural Transmission

A

The speed at which the nerve stimulates the muscle fibre

37
Q

Aerobic Adaptations

A

Result in increased oxygen taken in, delivered, extracted and consumed by the working muscles

38
Q

How can aerobic adaptations also benefit anaerobic athletes?

A

Increased oxygen results in faster removal of lactate/H+ ions and more rapid replenishment of PC after high intensity efforts

39
Q

What % of VO2 max is considered aerobic training?

A

55-75% VO2 Max

40
Q

Cardiac Hypertrophy

A

Increased size of the left ventricle
- Increases SV and Q

41
Q

What is happening physiologically as a result of Cardiac Hypertrophy?

A

More blood and O2 can be pumped out of the heart and delivered to the skeletal muscle due to increased SV and Q

42
Q

What is the performance benefit of Cardiac Hypertrophy?

A

Enables greater amounts of O2 delivered to the muscle so the athlete can work at higher submaximal intensities, decreasing contribution from the finite anaerobic systems

43
Q

How does an increased SV affect HR?

A
  • heart has to contract less frequently to deliver the same volume of blood
  • results in lower resting and submax heart rate.
44
Q

Increased capillary density

A

Allows greater amounts of O2 to be delivered and extracted by the muscle and enhanced waste removal due to increased opportunities for gaseous exchange.

45
Q

Capillarisation near the heart

A
  • Improves blood flow
  • Meets myocardium energy demands
46
Q

What is the performance benefit of increased capillary density?

A
  • increased O2 in the muscle
  • work at higher aerobic intensities
  • Improved aerobic power and LIP will occur at higher HRM%
47
Q

Increased blood volume

A
  • increased plasma
  • increased RBC
  • Increased haemoglobin
48
Q

What is the benefit of increased haemoglobin?

A
  • Increased oxygen available for diffusion into the muscles.
49
Q

What is the purpose of aerobic muscular adaptation?

A

Increase oxygen extracted utilised by muscles to produce ATP aerobically.

50
Q

What happens to aVO2 difference during exercise?

A

Larger during exercise as muscles require more exercise as intensity increases.

51
Q

What is the benefit to the athlete of increased AVO2 difference?

A

More O2 extracted from arterioles and consumed by working muscles at all intensities to resynthesise ATP aerobically.

52
Q

What are the chronic adaptation that allow for increased AVO2 difference?

A
  • increased capillary density and vasodilation of the capillaries
  • increased myoglobin
  • increased mitochondrial mass
53
Q

How do chronic adaptations increase AVO2 difference?

A

O2 levels in the arterioles/venules is greater enabling the athletes to work at higher submaximal intensities.

54
Q

In what muscle fibres will number of myoglobin increase?

A

Slow Twitch Fibres

55
Q

What is the performance benefit of increased Myoglobin?

A
  • improved ability to attract oxygen into cells
  • greater amounts of ATP resynthesised aerobically
  • work at higher submaximal intensities
  • excess oxygen used for metabolite oxidation
56
Q

Increased Mitochondrial Density

A

Increase size, number, surface area of mitochondria in the muscle

57
Q

How does increased mitochondrial density benefit the athlete?

A

Increased sites of ATP production
Increased aerobic power
Improved ability to work at higher submaximal intensities

58
Q

Oxidative Enzymes

A

Responsible for aerobic breakdown of fuels

59
Q

Increased Oxidative Enzymes

A

Increases Aerobic ATP resynthesis rate by speeding up fuel breakdown rate

60
Q

How does faster oxidation benefit the athlete?

A
  • greater aerobic power
  • improved ability to work at higher submaximal intensities
61
Q

Why is there an increase in triglyceride oxidation as a result of aerobic training?

A
  • increased triglyceride storage
  • increased oxidative enzymes associated with fat metabolism
62
Q

What is the benefit of increased triglyceride oxidation?

A

Trained athletes rely less on glycogen sparing these stores.
Prevents fatigue caused by glycogen depletion
Maintain higher submaximal intensities for longer

63
Q

What are the respiratory adaptations to training?

A
  • larger lung volumes
  • larger tidal volume
  • decreased ventilation at rest and submax
  • increased ventilation and RR at max
64
Q

Larger lung volumes

A
  • increase surface area for gas exchange
  • increase pulmonary diffusion
  • enables athlete to resynthesise ATP aerobically working at higher aerobic intensities
65
Q

Ventilation decrease at submaximal and rest

A
  • able to diffuse more O2 from alveoli into capillaries due to tidal volume increase
  • reduce respiratory rate due to improved oxygen extraction rate
66
Q

Ventilation increase at maximal intensities

A
  • increased TV and RR resulting in increased max V triggered by increase CO2 levels
67
Q

Anaerobic adaptations

A

occur in fast twitch fibres
- increase levels of anaerobic enzymes
- increase PC storage
- increase glycolytic capacity
- muscular hypertrophy
- increase lactate tolerance

68
Q

Hypertrophy

A
  • increased size and no. of myofibrils per muscle fibre and myosin/actin myofilaments
  • produce greater force, power and strength
  • increased capacity to store ATP PC, restore PC rapidly for longer
69
Q

Increase ATP and PC storage

A
  • greater capacity to produce energy quickly
  • maintain maximal intensity for long
  • recover faster
70
Q

Increase ATPase

A
  • enzyme speeds up ATP splitting
  • faster breakdown of ATP, faster release of energy
  • perform at higher anaerobic intensities
71
Q

Increase Creatine Kinase

A
  • faster PC splitting, ATP built at a more rapid rate
72
Q

Increase Glycolytic Capacity

A
  • increase stores of glycogen/enzymes
  • glycolysis anaerobic used at higher intensities, faster breakdown of glycogen to release energy and build ATP more rapidly
73
Q

Increased motor unit recruitment

A
  • greater speed/no. greater force, power and speed of muscle
  • increase no.
  • increase firing rate
  • increase synchronisation
74
Q

Anaerobic cardiovascular adaptations

A
  • increase thickness of left ventricle wall
  • blood ejected more forcefully
  • no performance benefit

Physical Education (12 decks)

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