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Physiological Adaptations (Oxygen Uptake INCREASE (Definition: amount of…
Physiological Adaptations
Resting Heart Rate
DECREASE
Definition:
the amount of times the heart beats per minute at rest
Relevant Training Types:
aerobic, heart becomes stronger over time, lower resting HR (also resistance, but less so)
Adaption:
heart will undergo hypertrophy with training (become stronger) as it is being worked hard
Consequence:
heart works less for better results, decreased resting and submaximal heart rate, is more efficient as more blood and oxygen can be delivered to working muscles faster, faster recovery
Stroke Volume
INCREASE
Definition
: amount of blood pumped out of heart per beat (mL/beat)
Relevant Training Types:
aerobic, as strengthens wall of left ventricle > able to push more blood per contraction
Consequence
: more blood available per beat, meaning oxygen is delivered to body with greater ease
Adaptation:
increased stroke volume at rest and in submaximal and maximal exercise
Cardiac Output
INCREASE
Definition:
amount of blood pumped out of heart per minute, bpm (mL/min)
CO = STROKE VOLUME x HEART RATE
Relevant Training Types:
aerobic training
Adaption
: increased maximal cardiac output
Consequence
: more blood and oxygen delivered to muscles in a shorter time, increasing efficiency of performance
Oxygen Uptake
INCREASE
Definition:
amount of oxygen that can be utilised by the body per minute, (max VO2)
more oxygen available for aerobic glycolysis (aerobic system) to make more ATP
Increased through aerobic training due to growth in amount of mitochondria, myoglobin and capillaries in body
mitochondria:
responsible for converting carbs, amino and fatty acids into ATP, therefore requiring more oxygen for aerobic glycolysis and increasing oxygen uptake
myoglobin
: protein bound to oxygen, increasing oxygen available and carried in blood more given to working muscles, increasing efficiency
capillaries
: where the gas exchange between arteries and body tissues takes place more CO2 removed and more O2 added to body with increased capillaries increased oxygen uptake
Relevant Training Types:
high intensity aerobic and anaerobic training, 80%+ MHR
Adaption
: increased mitochondria, myoglobin and capillaries, increased enzyme activity
Haemoglobin Levels
INCREASE
Definition
: protein in red blood cells that carries oxygen to working muscles via blood stream
during training, body is short of oxygen so eventually makes more red blood cells to deliver more oxygen
Relevant Training Types
: aerobic, enhanced at altitude
Adaption
: increased haemoglobin
Consequence:
more oxygen carried to working muscles
Lung Capacity
INCREASE
Definition
: amount of air that moves in and out of lungs during one breath
greater the volume of air inhaled and exhaled, the greater the volume of oxygen absorbed into blood stream
Relevant Training
Types: aerobic and strength training (core)
Adaption:
increases maximal ventilation
Consequence
: increase oxygen transport and removal of carbon dioxide
Effect on Fast/Slow twitch fibres
INCREASE
Definition (Slow):
contract slowly for sustained movement, aerobic-based sports, longer to fatigue, no speed and power
Definition (Fast):
contract quickly for explosive movement, anaerobic-based sports, fatigue quickly, no endurance
genetic predisposition towards either endurance or speed/power relates to genetic makeup of fast and slow-twitch, hard to change
training can increase capacity of relevant fibre types and change other types into the type required e.g. if you engage in marathon training, your slow-twitch fibres will become more capable and some of your fast-twitch will change to slow.
Relevant Training Types
: aerobic for slow-twitch, anaerobic and strength for fast-twitch
Adaptation:
hypertrophy of slow-twitch fibres (due to increased capillaries), increased capillaries surrounding muscle fibres, increased enzymes, ATP, PC and glycogen stores, increased motor unit synchronisation
Consequence:
increased capacity before fatigue, more ATP available before exercise begins, greater strength and power, less glycogen depletion, improved aerobic and anaerobic performance
Muscular Hypertrophy
: INCREASE
Definition
: increase in size of muscle fibres
hypertrophy occurs after muscle fibres are damaged in workout, body responds by producing thicker and stronger myofibrils
increases glycogen stores, thus increasing energy-producing capacity by allowing more ATP and PC to be produced
Relevant Training Types
: strength training (aerobic is just fat loss)
Adaptation:
increased size with resistance/strength training
Consequence
: increased strength and power