UNIT 4 ➜ SAC 4 Chronic Adaptations Flashcards
List the training methods associated with AEROBIC adaptations
- Continuous training
- Long interval training
- Fartlek training
List the training methods associated with ANAEROBIC adaptations
- Short interval training
- Intermediate interval training
- Resistance training
- Plyometrics
List + Explain 3 Aerobic Respiratory Chronic adaptations
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐋𝐮𝐧𝐠 𝐯𝐨𝐥𝐮𝐦𝐞
Increases the amount of air/oxygen at the end of a maximal inspiration ⇨ Athlete has greater volumes of oxygen available for delivery + consumption to the working muscles
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐀𝐥𝐯𝐞𝐨𝐥𝐚𝐫-𝐜𝐚𝐩𝐢𝐥𝐥𝐚𝐫𝐲 𝐬𝐮𝐫𝐟𝐚𝐜𝐞 𝐚𝐫𝐞𝐚
An increase in lung volume = Increases in available surface area of the alveolar-capillary interface ⇨ More sites available to diffuse more oxygen into the bloodstream
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐓𝐢𝐝𝐚𝐥 𝐯𝐨𝐥𝐮𝐦𝐞 (𝐌𝐚𝐱 + 𝐒𝐮𝐛𝐦𝐚𝐱)
Increases the amount of oxygen you can take in per breath (due to increased strength of respiratory muscles - intercostals and diaphragm)
Define the following terms:
- Tidal volume
- Ventilation
- Respiratory rate
Tidal volume - The total amount of oxygen breathed in and out PER BREATH
Ventilation - The total amount of oxygen breathed in and out PER MINUTE
Respiratory rate - The amount of breaths taken per minute
List + Explain 2 Aerobic Cardiovascular Chronic adaptations
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐋𝐞𝐟𝐭 𝐯𝐞𝐧𝐭𝐫𝐢𝐜𝐥𝐞 𝐬𝐢𝐳𝐞
Able to hold a greater volume of blood, which is ejected more forcefully out of the heart ⇨ More oxygenated blood is pumped out each beat and transported to the working muscles
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐜𝐚𝐫𝐝𝐢𝐚𝐜 𝐨𝐮𝐭𝐩𝐮𝐭 (𝐌𝐚𝐱)
More blood is pumped out of the heart per minute (due to an increased stroke volume) ⇨ More oxygenated blood can be transported to the working muscles
List + Explain (another) 2 Aerobic Cardiovascular Chronic adaptations
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐜𝐚𝐩𝐢𝐥𝐥𝐚𝐫𝐢𝐬𝐚𝐭𝐢𝐨𝐧 𝐨𝐟 𝐬𝐤𝐞𝐥𝐞𝐭𝐚𝐥 𝐦𝐮𝐬𝐜𝐥𝐞𝐬
More capillaries = A greater surface area ⇨ More oxygen can be diffused from the bloodstream to the working muscles + more metabolic by-products can be removed
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐇𝐚𝐞𝐦𝐨𝐠𝐥𝐨𝐛𝐢𝐧
Haemoglobin is the oxygen-carrying component of red blood cells ⇨ Increased volume of haemoglobin allows more oxygen to be transported in the blood + delivered to working muscles
Define the following terms:
- Cardiac output
- Stroke volume
- Heart rate
Cardiac output - The amount of blood pumped by the heart per minute (HR x SV)
Stroke volume - The amount of blood ejected from the left ventricle with each heart beat
Heart rate - The number of times the heart contracts per minute (bpm)
List + Explain 3 Aerobic Muscular Chronic adaptations
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐎𝐱𝐢𝐝𝐚𝐭𝐢𝐯𝐞 𝐞𝐧𝐳𝐲𝐦𝐞𝐬
Oxidative enzymes speed up the breakdown of glycogen + triglycerides with O2 in the mitochondria to produce ATP ⇨ Speeds up the rate of aerobic ATP resynthesis
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐌𝐲𝐨𝐠𝐥𝐨𝐛𝐢𝐧
Myoglobin in the muscle attracts O2 from the Haemoglobin in the blood, transporting it to the mitochondria ⇨ Increased myoglobin = more O2 extraction + aerobic ATP production
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐬𝐢𝐳𝐞, 𝐬𝐮𝐫𝐟𝐚𝐜𝐞 𝐚𝐫𝐞𝐚 𝐚𝐧𝐝 𝐧𝐨. 𝐨𝐟 𝐌𝐢𝐭𝐨𝐜𝐡𝐨𝐧𝐝𝐫𝐢𝐚
Mitochondria are the site of all aerobic ATP synthesis ⇨ More Mitochondria = more sites for Aerobic ATP production + resynthesis
List + Explain 2 Anaerobic Muscular Chronic adaptations
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐀𝐓𝐏𝐚𝐬𝐞
ATPase breaks down the third Phosphate bond to produce ATP energy ⇨ Increased ATPase helps break down ATP faster = allowing for faster/more forceful contractions
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐋𝐚𝐜𝐭𝐚𝐭𝐞 𝐭𝐨𝐥𝐞𝐫𝐚𝐧𝐜𝐞
The muscles can continue to work/ resynthesise ATP at a fast rate in the face of fatiguing by-products (H+ ions, Lactate) ⇨ Allowing the athlete to continue working at high anaerobic intensities for longer periods
List + Explain 2 Anaerobic Neurological Chronic adaptations
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐬𝐲𝐧𝐜𝐡𝐫𝐨𝐧𝐢𝐬𝐚𝐭𝐢𝐨𝐧 𝐨𝐟 𝐌𝐨𝐭𝐨𝐫 𝐮𝐧𝐢𝐭𝐬
Greater/more efficient stimulation of fast-twitch fibres + recruiting larger muscles first within the contraction ⇨ Produces a more forceful contraction
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐟𝐢𝐫𝐢𝐧𝐠 𝐫𝐚𝐭𝐞𝐬 𝐨𝐟 𝐦𝐨𝐭𝐨𝐫 𝐮𝐧𝐢𝐭𝐬
Speeds up the neural transmission within the body (reaction + response to the stimulus from the brain to the working muscles) ⇨ Increases both a more forceful + quicker contraction
List + Explain 2 Anaerobic Hypertrophy Chronic adaptations
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐬𝐢𝐳𝐞 + 𝐧𝐨. 𝐨𝐟 𝐌𝐲𝐨𝐟𝐢𝐛𝐫𝐢𝐥𝐬
Greater storage capacity for energy substrates, mitochondria and enzymes due to increased surface area of muscle ⇨ Increasing the strength of muscle contractions
𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐂𝐨𝐧𝐭𝐫𝐚𝐜𝐭𝐢𝐥𝐞 𝐩𝐫𝐨𝐭𝐞𝐢𝐧𝐬 (𝐚𝐜𝐭𝐢𝐧 + 𝐦𝐲𝐨𝐬𝐢𝐧)
Greater size of actin and mysoin
Nutritional strategy - GLYCOGEN
a) List 3 examples of what nutrients to consume
b) Timing of consumption
c) Bonus - The amount of consumption
a) Cereal bars, Fruits, Jellies
b) Within 30 mins of exercise completion
c) 1-1.5 grams of High GI foods per kg of body weight
Nutritional strategy - PROTEIN
a) List 3 examples of what nutrients to consume
b) Timing of consumption
c) Bonus - The amount of consumption
a) Eggs, Beef, Chicken
b) Immediately after exercise completion (as soon as humanly possible)
c) 30-40 grams
Nutritional strategy - GLYCOGEN + PROTEIN
a) List an example of what nutrients to consume
b) What are the benefits of consuming both at the same time?
a) Chocolate milk
b) Prolongs the window of insulin sensitivity
LEADING TO:
- Accelerates muscle glycogen replenishment
- Reduces muscle protein breakdown
Nutritional strategy - REHYDRATION
a) List the 3 examples of what nutrients to consume
b) Timing of consumption
c) Bonus - The amount of consumption
a) Water, Carbohydrates, Electrolytes
b) In the first 2 hours post-exercise
c) 150ml of fluid for every 100g of body mass loss
OR
1.5 litres for every 1kg lost
