UNIT 1 (long term adaptations) Flashcards
what are long term adaptations?
physiological and structural adaptations from prolonged training which happen over a long period of time
where do the main adaptations take place
-musculoskeletal system
-CV system
-Respiratory system
-neuromuscular system
What is a chronic adaptation
long term adaptation
what is cardiac hypertrophy
the growth and size of the myocardium in the heart to increase.
what is the benefit of cardiac hypertrophy
allows more oxygenated blood to be pumped around the body to the wokring muscles during exercise, this allows the athlete to work at a higher intensity for longer to outperform others.
what type of adaptation is cardiac hypertrophy
aerobic adaptation
what is muscle hypertrophy
the growth and size of muscles in the body.
what are the benefits of muscle hypertrophy
you can increase the force exerted by the muscles, this allows for a faster speed of contraction.
what kind of adaptation is muscle hypertrophy
anaerobic adaptation
what does aerobic concern
long duration
O2
type 1 fibres
gaseous exchange
no fatiguing by products
AVO2 diff/ max
what does anaerobic concern
no O2
explosive, high intensity
short duration
PC+glycogen
type 2 fibres
fatiguing byproducts
muscular adaptations (aerobic)
increased capillarisation
increased number of mitochondria
increased amounts of myoglobin
increased in efficiency of type 1 fibres
skeletal adaptations (aerobic)
-improved bone density
-enhanced tendon and ligament strength
-increased amount of synovial fluid in joints
respiratory system adaptations (aerobic)
-increased capillarisation
-improved strength of respiratory muscles
-increased utilisation of alveoli
-increased tidal volume and minute ventilation
Cv system adaptations (aerobic)
-cardiac hypertrophy
-reduced resting heart rate
-increased blood pressure
-increased vasomotor control
-increased number of red blood cells
what improvements to performance do the aerobic LTA have
-increased VO2 max
-pushed back anaerobic threshold so can work aerobically for longer and delay OBLA and conserve anaerobic stores
-recovery times after intense exercise will be shorter due to transportation systems being more efficient
-LA removed quicker
-myoglobin stores will be resaturated quicker
muscular adaptations (anaerobic)
-muscle hypertrophy
-increased muscle strength
-increased muscle power
-increased tolerance to lactate
-increased PC / muscle = glycogen stores
-development of type 2 fibres
neural adaptations (anaerobic)
-improved motor unit recruitment
-faster neural transmission
-reduced inhibitory reflexes (better at overriding protective mechanisms)
-reduced reaction time
skeletal adaptations (anaerobic)
-increased bone density
-stronger tendons and ligaments
