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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
Myoglobin
Pigment that attracts O2 from capillaries into the muscle cell, responsible for storage and transport to the mitochondria
25
Mitochondria
Site of aerobic metabolism where triglycerides and glycogen are oxidised aerobically.
26
Capillaries
Site of gaseous exchange
27
Glycogen Sparing
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.
28
Muscular Hypertrophy (aerobic adaptation)
Increased muscle size associated with an increase in capillarization
29
Myosine ATPase
Enzyme that splits ATP to yield energy for muscular contractions
30
Glycolytic Enzymes
Responsible for the breakdown of glycogen via glycolysis
31
Glycolytic Capacity
The ability to break down glycogen via key enzymes that facilitate glycolysis
32
Lactate Tolerance
Ability to tolerate muscle and blood lactate due to increased chemical buffers
33
Muscular Hypertrophy (anaerobic)
Increase in muscle size associated with increase in contractile proteins
34
Contractile Proteins
Portion of the muscle that generates tension
35
Motor Unit
Muscle fibre and the nerve that stimulates it
36
Neural Transmission
The speed at which the nerve stimulates the muscle fibre
37
Aerobic Adaptations
Result in increased oxygen taken in, delivered, extracted and consumed by the working muscles
38
How can aerobic adaptations also benefit anaerobic athletes?
Increased oxygen results in faster removal of lactate/H+ ions and more rapid replenishment of PC after high intensity efforts
39
What % of VO2 max is considered aerobic training?
55-75% VO2 Max
40
Cardiac Hypertrophy
Increased size of the left ventricle - Increases SV and Q
41
What is happening physiologically as a result of Cardiac Hypertrophy?
More blood and O2 can be pumped out of the heart and delivered to the skeletal muscle due to increased SV and Q
42
What is the performance benefit of Cardiac Hypertrophy?
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
How does an increased SV affect HR?
- heart has to contract less frequently to deliver the same volume of blood - results in lower resting and submax heart rate.
44
Increased capillary density
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
Capillarisation near the heart
- Improves blood flow - Meets myocardium energy demands
46
What is the performance benefit of increased capillary density?
- increased O2 in the muscle - work at higher aerobic intensities - Improved aerobic power and LIP will occur at higher HRM%
47
Increased blood volume
- increased plasma - increased RBC - Increased haemoglobin
48
What is the benefit of increased haemoglobin?
- Increased oxygen available for diffusion into the muscles.
49
What is the purpose of aerobic muscular adaptation?
Increase oxygen extracted utilised by muscles to produce ATP aerobically.
50
What happens to aVO2 difference during exercise?
Larger during exercise as muscles require more exercise as intensity increases.
51
What is the benefit to the athlete of increased AVO2 difference?
More O2 extracted from arterioles and consumed by working muscles at all intensities to resynthesise ATP aerobically.
52
What are the chronic adaptation that allow for increased AVO2 difference?
- increased capillary density and vasodilation of the capillaries - increased myoglobin - increased mitochondrial mass
53
How do chronic adaptations increase AVO2 difference?
O2 levels in the arterioles/venules is greater enabling the athletes to work at higher submaximal intensities.
54
In what muscle fibres will number of myoglobin increase?
Slow Twitch Fibres
55
What is the performance benefit of increased Myoglobin?
- 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
Increased Mitochondrial Density
Increase size, number, surface area of mitochondria in the muscle
57
How does increased mitochondrial density benefit the athlete?
Increased sites of ATP production Increased aerobic power Improved ability to work at higher submaximal intensities
58
Oxidative Enzymes
Responsible for aerobic breakdown of fuels
59
Increased Oxidative Enzymes
Increases Aerobic ATP resynthesis rate by speeding up fuel breakdown rate
60
How does faster oxidation benefit the athlete?
- greater aerobic power - improved ability to work at higher submaximal intensities
61
Why is there an increase in triglyceride oxidation as a result of aerobic training?
- increased triglyceride storage - increased oxidative enzymes associated with fat metabolism
62
What is the benefit of increased triglyceride oxidation?
Trained athletes rely less on glycogen sparing these stores. Prevents fatigue caused by glycogen depletion Maintain higher submaximal intensities for longer
63
What are the respiratory adaptations to training?
- larger lung volumes - larger tidal volume - decreased ventilation at rest and submax - increased ventilation and RR at max
64
Larger lung volumes
- increase surface area for gas exchange - increase pulmonary diffusion - enables athlete to resynthesise ATP aerobically working at higher aerobic intensities
65
Ventilation decrease at submaximal and rest
- able to diffuse more O2 from alveoli into capillaries due to tidal volume increase - reduce respiratory rate due to improved oxygen extraction rate
66
Ventilation increase at maximal intensities
- increased TV and RR resulting in increased max V triggered by increase CO2 levels
67
Anaerobic adaptations
occur in fast twitch fibres - increase levels of anaerobic enzymes - increase PC storage - increase glycolytic capacity - muscular hypertrophy - increase lactate tolerance
68
Hypertrophy
- 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
Increase ATP and PC storage
- greater capacity to produce energy quickly - maintain maximal intensity for long - recover faster
70
Increase ATPase
- enzyme speeds up ATP splitting - faster breakdown of ATP, faster release of energy - perform at higher anaerobic intensities
71
Increase Creatine Kinase
- faster PC splitting, ATP built at a more rapid rate
72
Increase Glycolytic Capacity
- increase stores of glycogen/enzymes - glycolysis anaerobic used at higher intensities, faster breakdown of glycogen to release energy and build ATP more rapidly
73
Increased motor unit recruitment
- greater speed/no. greater force, power and speed of muscle - increase no. - increase firing rate - increase synchronisation
74
Anaerobic cardiovascular adaptations
- increase thickness of left ventricle wall - blood ejected more forcefully - no performance benefit

Physical Education (12 decks)

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