chronic adaptations (SAC 7) Flashcards
(29 cards)
1
Q
how to answer Q’s (SPPD)
A
S - structural chnage (what has occurred)
P - physiological chnage/ benefit (change within the system)
P - performance benefit (therefore? Benefit to athlete)
D - data if required/available (substantiate your response)
2
Q
aerobic cardiovascular adaptations
A
- heart rate changes
- increased stroke volume
- cardiac output
- increased plasma volume & haemoglobin
- increased capillary density
3
Q
heart rate changes
A
STRUCTURE/FUNCTIONAL CHANGE
- lower HR
- faster return to RHR after exercise (decreased EPOC)
PHYSIOLOGY/PERFORMANCE
- Increased left ventricular cavity size leads to greater efficiency of the heart per beat
- leads to lower HR at any intensity
- we are able to distribute more O2 per minute
- This allows a greater ability to work more efficiently at any given intensity
4
Q
increased stroke volume
A
STRUCTURE/FUNCTIONAL CHANGE
- Higher Stroke Volume
PHYSIOLOGY/PERFORMANCE
- Increased left ventricular cavity size leads to greater efficiency of the heart per beat
- leads to more blood being pumped out per beat (Increased SV)
- we are able to distribute more O2 per minute
- This allows a greater ability to work more efficiently at any given intensity
5
Q
cardiac output
A
STRUCTURE/FUNCTIONAL CHANGE
- Little to no change to Q at rest
- Increased Q at max intensity
PHYSIOLOGY/PERFORMANCE
- Increased left ventricular cavity size leads to greater efficiency of the heart per beat
- leads to more blood being pumped out per beat (Increased SV)
- we are able to distribute more O2 per minute
- This allows a greater ability to work more efficiently at any given intensity
6
Q
increased plasma volume & haemoglobin
A
STRUCTURE/FUNCTIONAL CHANGE
- Increase in blood volume and Haemoglobin density
PHYSIOLOGY/PERFORMANCE
- Increased Haemoglobin content will lead to greater distribution of O2 to the working muscles
- meaning more efficient aerobic energy production
- This allows a greater ability to work more efficiently at any given intensity
7
Q
increased capillary density
A
STRUCTURE/FUNCTIONAL CHANGE
- Increased capillary network
PHYSIOLOGY/PERFORMANCE
- An increase network of capillaries will lead to greater uptake and utilisation of O2.
- meaning more efficient aerobic energy production
- This allows a greater ability to work more efficiently at any given intensity
8
Q
aerobic respiratory adaptations
A
- increased tidal volume
- decreased respiratory rate
- oxygen consumption (VO2-ventilation)
9
Q
increased tidal volume
A
STRUCTURE/FUNCTIONAL CHANGE
- Increased TV
PHYSIOLOGY/PERFORMANCE
- Due to an increased alveoli/capillary network, there are more sites available for pulmonary diffusion to occur.
- Therefore, greater O2 being up taken per breath.
- Essentially, we are able to distribute more O2 per minute.
- This allows a greater ability to work more efficiently at any given intensity
10
Q
decreased respiratory rate
A
STRUCTURE/FUNCTIONAL CHANGE
- Lower RBR
- Faster return to RBR (Decreased EPOC)
PHYSIOLOGY/PERFORMANCE
- Increased lung volume & vital capacity leads to greater efficiency of the respiratory system
- This leads to lower Breathing Rates at any given intensity.
- Essentially, we are able to distribute more O2 per minute.
- This allows a greater ability to work more efficiently at any given intensity
11
Q
- oxygen consumption (VO2-ventilation)
A
STRUCTURE/FUNCTIONAL CHANGE
- Stays the same at rest and sub-max intensities
- Increases at higher aerobic and maximal intensities
PHYSIOLOGY/PERFORMANCE
- Due to an increased alveoli/capillary network, there are more sites available for pulmonary diffusion to occur.
- Therefore, greater O2 being up taken per breath.
- Essentially, we are able to distribute more O2 per minute.
- This allows a greater ability to work more efficiently at any given intensity
12
Q
aerobic muscular adaptations
A
- increased size and number of mitochondria
- increased number of myoglobin
- increased oxidative enzymes
- increased aerobic fuel stores
- fat oxidation (metabolism of triglycerides)
- lactate
- increased A-VO2 difference
13
Q
increased size and number of mitochondria
A
STRUCTURE/FUNCTIONAL CHANGE
- Greater amount of mitochondria within the muscle cells
PHYSIOLOGY/PERFORMANCE
- Consistent aerobic training will lead to an increase in the size and amount of mitochondria.
- leading to a greater ability to produce energy aerobically at any given intensity.
- This allows a greater ability to work more efficiently at any given intensity
14
Q
increased number of myoglobin
A
STRUCTURE/FUNCTIONAL CHANGE
- Increased myoglobin within the muscle cells
PHYSIOLOGY/PERFORMANCE
- Myoglobin essentially receive the O2 off the Haemoglobin and deliver it to the mitochondria for aerobic respiration (ATP Production)
- An increased amount of myoglobin will help facilitate Aerobic Energy Production.
15
Q
increased oxidative enzymes
A
STRUCTURE/FUNCTIONAL CHANGE
- More oxidative enzymes are available within the working muscles
PHYSIOLOGY/PERFORMANCE
- due to enzymes catalysing chemical reactions
- If we have increased oxidative enzymes, we can not only produce more ATP, but we can also do it way faster and more efficiently.
- This allows a greater ability to work more efficiently at any given intensity
16
Q
increased aerobic fuel stores
A
STRUCTURE/FUNCTIONAL CHANGE
- Increased Glycogen & Triglycerides are stored within the working muscles
PHYSIOLOGY/PERFORMANCE
- Aerobic training will lead to an increase in Glycogen and Triglyceride stores within the muscles.
- a great advantage for events lasting 90 minutes +, as we have more energy to call out without having to supplements
- The aerobic adaptation of increased glycogen stores also allows us to oxidise glycogen more efficiently at maximal intensities as well.
17
Q
fat oxidation (metabolism of triglycerides)
A
STRUCTURE/FUNCTIONAL CHANGE
- Increased ability to metabolise fats at any given intensity
PHYSIOLOGY/PERFORMANCE
- Fats require far more oxygen to be fully metabolised than glycogen
- Therefore when all aerobic adaptations are combined, we are able to UPTAKE, DISTRIBUTE & UTILISE O2 far better at any given intensity.
- at any given intensity we have far more oxygen circulating around our body and will therefore use this excess oxygen to metabolise fat.
- Physiologically this means we are able to produce more energy aerobically at any given intensity.
- Additionally, this means we are “sparing” our muscle glycogen.
18
Q
lactate
A
STRUCTURE/FUNCTIONAL CHANGE
- Decreased production of lactate
Enhanced ability to remove & oxidise lactate (H+Ions) - Increased LIP
PHYSIOLOGY/PERFORMANCE
- When trained aerobic athletes produce less blood lactate AND have an improved ability to remove blood lactate they therefore have lower levels of blood lactate concentration.
- This enables athletes to work at a higher intensity (aerobically) before reaching the Lactate Inflection Point.
- Increased Myoglobin within the muscles cells helps to facilitate these changes.
19
Q
increased A-VO2 difference
A
- ability of our muscles to uptake and utilise O2 will dictate our AVO2
IN ARTERIAL
- increased haemoglobin, which leads to more oxygen in the arterials
DIFFERENCE
- increased caplliarisation
- increased myoglobin/mitochondria which allows for extraction of O2
VEINS
- less o2 in the veins
20
Q
anaerobic cardiovascular adaptations
A
- heart
21
Q
heart
A
STRUCTURE/FUNCTIONAL CHANGE
- Increased Ventricular Wall Thickness
PHYSIOLOGY/PERFORMANCE
- Heart is a cardiac muscle, so as we train anaerobically the heart wall will undergo hypertrophy
- we are able to pump more blood to the working muscles therefore in increasing oxygen which can metabolise the metabolic byproducts (lactate/oxidise hydrogen ions)
22
Q
anaerobic muscular adaptations
A
- increased muscular hypertrophy
- increased glycolytic enzymes
- increased anaerobic fuel stores
- increased strengths of tendons and ligaments
- increased lactate tolerance
23
Q
increased muscular hypertrophy
A
STRUCTURE/FUNCTIONAL CHANGE
- Muscle tissue size increases
PHYSIOLOGY/PERFORMANCE
- The muscle tissue itself will increase in size.
- This growth allows for greater force production to be generated by muscles and increased speed of muscle contraction.
- fast twitch fibres (increase more)
= anaerobic athletes will experience greater muscular gains - larger muscle tissues = produce more force due to increased cross sectional muscle area (greater force production, and speed)
24
Q
increased glycolytic enzymes
A
STRUCTURE/FUNCTIONAL CHANGE
- Glycolytic enzyme numbers increase
PHYSIOLOGY/PERFORMANCE
- increase in number, which increases the rate of chemical reactions within the muscle cells.
- This allows for greater breakdown and resynthesis of ATP.
- This increased rate of ATP production allows for an increase in force production at the muscle site and speed of contraction.
25
increased anaerobic fuel stores
STRUCTURE/FUNCTIONAL CHANGE
- Increase in CP and Glycogen stores at the muscle
PHYSIOLOGY/PERFORMANCE
- Increased size and density of muscle fibres allows for greater fuel storage to occur.
- The muscles are better at accessing and utilizing glycogen more efficiently.
In relation to Creatine Phosphate, greater storages of this fuel allow for the athlete to work at maximal intensities for longer.
26
increased strengths of tendons and ligaments
STRUCTURE/FUNCTIONAL CHANGE
- Greater density of fibres within the tendons
PHYSIOLOGY/PERFORMANCE
- Stronger tendons and increased strength within the joints will allow greater ability to produce force and a decreased likelihood of injury.
- decreases injury during exercise
27
increased lactate tolerance
STRUCTURE/FUNCTIONAL CHANGE
- Greater ability to tolerate metabolic byproduct build up
PHYSIOLOGY/PERFORMANCE
- Continued exposure to metabolic byproducts due to high intensity training will allow the body to deal with these byproducts more efficiently
- This will allow an increase in force production when byproducts are accumulating, meaning an athlete can maintain high intensity efforts for a longer duration.
28
neuromuscular adaptations
- motor units
29
motor units
STRUCTURE/FUNCTIONAL CHANGE
- Increased rate of motor unit recruitment
- Increased recruitment of fast twitch fibres
- Increased motor unit coordination
PHYSIOLOGY/PERFORMANCE
- The rate and coordination of motor units will increase
- This can often lead to strength improvements early on in a training program and usually occurs well before muscle hypertrophy does.
- Often referred to as ‘muscle memory’,
- motor unit recruitment and coordination is linked to the refining of technique or skill execution.
- neuromuscular occurs before muscular adaptations
