Long Term Adaptations

Question 1

Describe the ATP-PC energy system ?

Answer 1

• Short, powerful exercise
• Under 10s
• High intensity

Question 2

Describe the Lactic Acid Energy System

Answer 2

• Medium length (30secs-3mins )
• Causes burning feeling
• Weight lifting, circuits

Question 3

Describe the Aerobic Energy System

Answer 3

• Long distance
• 3mins +
• O2 present
• Moderate intensity ( lower than others)
• Marathon, swimming

Question 4

What are the musculoskeletal adaptations when participating in anaerobic training?

Answer 4

Muscle Hypertrophy = Muscle fibres get damages allowing new fibres to be produced to repair muscle, hence increasing the size. Able to apply increased size of force by the muscle
Increased recruitment of 2b fibres = Type 2b results in more speed / power and exert for a longer period of time
Increased tolerance to Lactic Acid = work close to ana threshold for longer, working at higher intensity for longer
Increased bone density = High intensity exercise stimulates deposition of calcium, reducing the risk of injury during high impact sports
Increased strength of tendons and ligaments = Greater strength and flexibility, large ROM

Question 5

What are the musculo-skeletal adaptations when participating in aerobic training?

Answer 5

Larger no. of capillaries surrounding muscles = created larger SA for diffusion. More oxygen diffuses into muscles
Increased efficiency of type 1/2a muscle fibres = performers can be more resistant to fatigue and work at high intensity for longer periods.
Larger number of mitochondria and myoglobin = Both store O2 to muscles, ensures oxygen is readily available for aerobic respiration to take place

Question 6

What are the respiratory adaptations when participating in aerobic training?

Answer 6

Improved strength of diaphragm and intercostal muscles = become stronger allowing greater expansion of thoracic cavity
Increased tidal volume and minute ventilation = Results in improved strength of respiratory muscles. More oxygen inhaled, more CO2 exhaled
Increased capillarisation of the alveoli = Greater SA allowing more opportunity for gaseous exchange, rate of diffusion increases

Question 7

What are the Cardiovascular adaptions when participating in aerobic training?

Answer 7

Cardiac Hypertrophy- heart muscles become stronger, contract with greater force
Increased stroke volume/ cardiac output = ventricles can stretch more and fill with more blood, increase in muscle wall thickness increases the contractility resulting in increased stroke volume. More blood supplied to body during exercise
Bradycardia = HR less then 60
More efficient vasomotor control = blood vessel walls strengthen increasing dilation efficiency
Increased number of RBC’s and haemoglobin - carry more O2