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Chronic Adaptations - Coggle Diagram
Chronic Adaptations
Anaerobic Training Adaptations
Occur mainly in muscles, in fast twitch=fibers (type 2B)
Main change in cardiovascular system is the increase in the left ventricle wall thickness
Increases the capacity of the ATP-CP and anaerobic glycolysis systems
Anaerobic training increases the stores of anaerobic energy substrates in the muscles
Muscle Fibers
Muscle Hypertrophy
Increased number and size of myofibrils
Increase in actin and myosin filaments
Larger muscle fibers can store more anaerobic fuels and enzymes which in turn increase the capacity of the anaerobic systems
Muscular system
Physiological effects
Increases of ATP and CP stores
Increases capacity of ATP-CP system
Increase of ATPase
Increase of creatine kinase
Increase turnout of ATP
Significance
Increase glycogen stores
Increase Glycolytic enzymes
Increase of utilization of glycogen as a fuel source
Increased rate if ATP release from CP
Increase motor unit recruitment
Increased force of muscle contraction
Increase of lactate tolerance
Increase of ability to continue working at high intensities
Resistance Training Adaptations
Increase of motor unit recruitment
Increased force of contraction
Increased Firing rate of motor units
Increase of synchronization of motor units
Decrease of neural inhibition
Increase of motor units
Aerobic Training VS Respiratory Adaptations
Physiological Adaptations as a result of Aerobic training include
Improved efficiency of the cardiovascular, respiratory and muscular systems to produce ATP aerobically by enabling the body to take up, deliver and use more oxygen
A more efficient aerobic system will enable an athlete to not work as hard at the same speed or, more importantly, will increase their intensity while still using the aerobic system.
This allows an athlete to work harder for a longer period without succumbing to fatiguing byproducts of the anaerobic systems (Due to an increase in the lactate inflection point, LIP)
Respiratory Adaptations
Ventilatory efficiently
Better rest, Better efficiency in submaximal exercise, better efficiency in maximal exercise.
Tidal volume
Better rest, better efficiency in submaximal exercise, better efficiency in maximal exercise
Respiratory frequency
Bad rest, Not as good for submaximal exercise, The ability to increase
Ventilation
Bad rest, Not as good for submaximal exercise, Better efficiency for maximal exercise
Pulmonary Diffusion
Better Rest, better efficiency in submaximal exercise, better efficiency in maximal exercise
Aerobic Training VS Cardiovascular Adaptations
Chronic Adaptations to the heart
Left Ventricle size and volume
Increases at rest
Heart rate
At rest it goes down overtime
In submaximal exercise It goes down
In maximal exercise it has no change
Recovery HR
At Rest N/A
It goes down during submaximal exercise
It goes down during Maximal exercise
Steady State HR
At rest N/A
In submaximal exercise it goes down
At maximal exercise N/A
Stroke Volume
At rest more it is increased
During submaximal exercise it is increased
At maximal exercise it is increased
Cardiac output
At rest there is no change
At submaximal exercise there is no change
At maximal exercise the output is increased
Chronic Adaptations to blood vessels
Increased capillarization to the heart and skeletal muscles (slow twitch fibers)
Increased in both size and number
increased capillarization increases oxygen supply to muscles and heart
Chronic adaptations to the blood
Increased blood volume
Increased red blood cells
Increased Haemoglobin
Decreased systolic blood pressure at rest and submaximal
Aerobic Training VS Muscular Adaptations
Muscular Adaptations
Leads to an increase in aerobic production of ATP
Increased in activation of motor units (at submaximal intensities)
Are specific to the training and fibre type
Increased a-vO2 Diff
A-vO2 difference is the difference in the oxygen concentration in the arteries compared to the veins
Reprensts the amount of oxygen extracted by the muscles
Increases with training
Muscular Adaptations Lead to:
Increased mitochondria size and number (density)
Increased myoglobin
Increased fuel stores (glycogen , triglycerides)
Increased oxidative enzymes
Increased oxidation of glycogen and fats
Aerobic Training VS VO2 Max and LIP
Increased VO2 MAX
Is the maximum amount of oxygen that can be taken in, transported and utilized by the body for energy production
Changes in Stroke volume, Heart rate, and a-vO2 difference affect VO2
VO2 max= SV X HR X a-vO2 diff
VO2 max has two measurements
Absolute(measured in L/min)
Relative (Measured in L/min/kg)
Increased LIP
Reflects the last point where lactate entry into and removal from the blood are balanced
The LIP of an individual represents the maximal intensity at which blood lactate is in steady state
At exercise intensities beyond an individual's LIP, blood lactate concentration increases exponentially
Exercise intensities beyond the lip are associated with a more rapid onset of fatigue due to an increased contribution from anaerobic energy pathways to meet the ATP demands of exercise
Can be raised by aerobic training
A higher LIP allows an athlete to work at higher intensities' aerobically for longer periods without feeling fatigue due to hydrogen ions accumulating
Training below the LIP is an adequate training stimulus for an untrained individual, but at or just below LIP is necessary for endurance-trained athlete
An individuals LIP varies depending on their training status. LIP in untrained individuals typically occurs between 55-70% of VO2 MAX (70-80% MHR). In well-trained individuals the LIP Typically occurs between 75-90% of VO2 MAX (85-95% of MHR)
Increases due to:
Increase in mitochondria density
Increase in oxidative enzymes
HIIT Training Adaptations
Has been shown to be an effective form training to improve exercise capacity (increased maximum oxygen consumption, VO2 MAX) and performance (faster time trials or longer time exhaustion) in activities that are aerobic nature
Chronic adaptations to HIIT training can include:
Increased VO2 maximum
Increased capillarisation
Reduced systolic and diastolic blood pressure
An increase in mitocondial mass
An increase in muscle oxidative capacity
An increase in muscle buffering capacity
An increase in resting muscle glycogen content
A decrease in rate of glycogen use
A decrease in lactate production
Improved Lactate tolerance
A reduced reliance on carbs as a fuel source during exercise
Increased arterio-venous oxygen difference
Increased Stroke volume
Increased maximal cardiac output
Increased blood volume
(including hemoglobin count and plasma volume)
Decreased resting and submaximal heart rate