Chronic adaptations to training.

Click to edit Master subtitle style

11

Chronic adaptations to training.

What is Chronic adaptations to training? How long does it take? Read Chapter 11 Nelson Physical Education

22

Chronic adaptations to training

Athletes train to adapt their bodies to a particular sport/activity. These changes or adaptations in the body is specific to the training method/s applied Adaptation = a long-term physiological change in response to training loads that allows the body to meet new demands. If training load is not sufficient to challenge the body, no adaptations occur and a plateau will occur.
33

Aerobic and anaerobic training methods

Anaerobic training methods Plyometrics or ballistic stretching Weights/resistance Interval (short/intermediate) Circuit (high work-rest ratio) Sprint Aerobic training methods Continuous Fartlek Interval Circuit (low work-rest ratio) Flexibility 44

Typical Metabolic and physiological values for healthy trained and untrained men
Variable Glycogen (mM) Mitochondria Volume (% Muscle cell) Resting ATP (mM) Resting PC (mM) Aerobic enzymes (mM) Max Lactate (mM) Max stroke Vol (mL) Max cardiac output (L/min) Resting HR (bpm) VO2 max (mL/kg/min) Blood Volume (L) Untrained 85 2.15 3 11 5-10 110 120 20 70 30-40 4.7 Trained 120 8 6 18 15-20 150 180 30-40 40 65-80 6 %age diff 41 272 100 64 133 36 50 75 -43 107 28

55

66

Aerobic Energy Systems Adaptations

ed levels of anaerobic enzymes and fuels including;

in glycolytic capacity the ability to break down glycogen via key enzymes that facilitate glycolysis ed amounts and activity levels of enzymes involved in anaerobic glycolysis (mainly fast twitch fibres) ed ability to produce blood lactate during maximal exercise. Results in an increase in glycogen stores and glycolytic enzymes. 77

ATP PC Glycogen

Aerobic Energy Systems Adaptations

in oxygen uptake, transport and utilisation ed enhanced fat breakdown (from an in fat metabolising and ed fat mobilising enzymes) Improved fatty acid oxidation and respiratory ATP production reduced CHO use during sub-maximal exercise.

Therefore these factors assist in glycogen sparing which leads to better endurance 88

Aerobic Energy Systems Adaptations

Aerobic training also causes important changes in the anaerobic threshold!

Ie the point where LA beings to accumulate. Generally this id at 85% of Max HR. But with the aerobic training comes;

ed capillarisation ed mitochondria density ed oxidative enzymes Structural changes to the cardiovascular system.

Therefore the anaerobic threshold can improve closer to 90% of Max HR. 99

Aerobic Energy Systems Adaptations

OBLA Onset of Blood Lactate concentration shows and an increase equal to 4.0mM

1010

Trained Athlete Question 1 Put an X on the point of Lactic threshold. Question 2 What would the red line (blood lactate) look like 1111

Untraine d Athlete

Lactic Threshol d

1212

OBLA

1313

1414

Questions
1.

a. List 3 methods of training that will predominantly bring about training adaptations to the aerobic system b. List 3 methods of training that will predominantly bring about training adaptations to the anaerobic system Under sub-maximal aerobic conditions explain why it is better to use Fats over CHOs as a fuel source? What is the relevance of anaerobic threshold? How does it respond to aerobic training? Resting heart rate is one of the few variables that decrease as a result of training especially aerobically. It has been said that this is because the heart is more efficient. What does this mean? What does the vascular system refer to?

1.

2.

3.

4.

1515

Cardiovascular Training adaptations

ed oxygen delivery to working muscles due to;
a. b. c. d. e. f. g. h. i. j. k. l. m.

ed Plasma ed Haemoglobin ed Total blood volume ed ventricle size ed venous return ed myocardial contractility ed max stroke vol. ed max cardiac output ed effectiveness of cardiac output ed peripheral blood flow ed blood flow to working muscles ed capillarisation ed Arteriovenous oxygen difference (A-VO2 diff)

1616

Cardiovascular Training adaptations Cardiac Hypertrophy

Greatest improvements are attained in first 3 months. After 3 years of training only very slight improvement 1717

The heart muscle itself

P251.

1818

Increased plasma, haemoglobin and myoglobin volumes

Increased plasma, haemoglobin and myoglobin volumes contribute to improved oxygen transport and temperature regulation during exercise. Haemoglobin helps transport oxygen throughout blood vessels Myoglobin assists in moving oxygen from cell membranes to the mitochondria. 1919

Changes in Heart Rate

Resting and sub-maximal HRs will decrease as a result of aerobic training. Mainly due to

in stroke volume in Q

Therefore to supply the same amount of oxygen, the heart needs fewer beats per min. Therefore the heart becomes more efficient. It pumping the same amt of blood with fewer beats. 2020

Changes in Heart Rate

STROKE VOLUME

2121

Changes in Heart Rate

How much blood the heart is pumping out per minute. So. Which heart before/after training is working harder? 2222

Changes in Heart Rate

Improved heart rate recovery

Trained individuals will return to resting HRs faster than an untrained individual.

2323

Complete

2424

Increased Cardiac Output at maximum workloads

Without training males; males 20-22 L/min and females 15-16 L/min. With training values have exceeded 30 L/min

2525

Blood Pressure
Reminder

Systolic Blood Pressure Pressure on the arteries following contraction of

Diastolic Blood Pressure Pressure in the arteries when 2626 the heart relaxes and

Blood Pressure

The greatest changes occur with the systolic pressure.

This is a direct result of;

Improved

capillarisation Improved elasticity of blood vessels ed HDLs (high-density lipoproteins, breaking down fatty deposits/plaque built on inside of arterial walls)

People with high Blood pressure place a high stress on the cardiovascular system.
2727

Oxygen extraction: a-V02 difference

a-V02 difference = Arteriovenous oxygen difference:

difference in oxygen consumption when comparing that in the arterioles to the venules, and an indirect measure of how much oxygen muscles are using

An in a-V02 difference results in More blood being pumped to active muscles (especially slow-twitch) Muscle fibres better at extracting and processing oxygen as a result of ed mitochondria numbers, more

oxidative enzymes and ed levels of myoglobin.

All of this is due to the oxygen demands of the muscles

2828

a-V02 difference

12 mL/100mL 2929

a-V02 difference

18 mL/100mL 3030

Respiratory Adaptations

Tidal volume amount of air inspired and expired during normal breathing. Number per minute decreases at rest Minute Ventilation at rest MV decreases, at Maximum 02 uptake MV increases to allow more air into the lunge and greater breathing frequency. Improved lung function increased surface area for the gas exchange
3131

Respiratory Adaptations

Aerobic capacity the maximum amount of oxygen the body can take in, transport and use

can increase form 10-25% in the first 6 months with intense aerobic training. Over 2 years can increase 40%.

3232

Respiratory Adaptations

Page 255 of text

3333

Questions
1.

2. 3.

Aerobic training improves VO2 max of athletes as an adaptation to the training. List at least two changes that result in this improvement. Activity 2 - page 255 of text Review questions 7-10

3434

Muscular Training Adaptations

Aerobic level
Vs

Anaerobic level

3535

Muscular Training Adaptations

Genetics a big advantage to start with x amount of fibre percentage You are born with x amount of fast and slow twitch fibres. BUT you can train and gain more of one type. MYTH with training you can change from fast twitch to slow twitch or vice versa. IMPOSSIBLE

HOWEVER fast twitch fibres have been known to take on slow twitch characteristics in response to aerobic training

3636

Muscular Training Adaptations Anaerobic level

Strength/power and speed training Greatest adaptations occur at tissue level Muscular Hypertrophy

Fast twitch fibres (type II) High intensity loads, low reps Males have greater results due to presence of testosterone 3737

Muscular Training Adaptations Anaerobic level

Increased energy substrate levels in muscle Substances that are the most readily available Increased ATP-PC splitting fuel source and resynthesis of muscular Mainly due to sprint training energy Increase in the level of

ATP CP Glycogen

enzymes responsible for this

3838

Muscular Training Adaptations Anaerobic level

Increased Glycolytic capacity

Enzymes responsible for the breakdown of glycogen show increased concentration Sprint training

Increased ventricle thickness - Dont forget the heart

3939

is a muscle as well!

Muscular Training Adaptations Anaerobic level

Increased contractile proteins in muscles

Strength training tends to add to the protein of the muscle that generates tension hence greater force generated at any given speed

Increased myosin ATPase

This is the enzyme that splits ATP to yield energy for muscular contractions More of this enzyme = more energy released allowing contractions to occur at a quicker rate

4040

Muscular Training Adaptations Anaerobic level

THANKS TO THE RESEARCH SCIENTISTS

NEW

Increased muscle buffering

Greater LA tolerance is evident when vigorous anaerobic training has taken place possibly due to bodys improved capacity for acid-base regulation

Muscle hyperplasia (new fibres formed)

We knew that muscle fibres increased in size but anaerobically they have been seen to also increase in number

via longitudinal splitting

Changes occur due to chronic overload to the skeletal muscle

4141

Muscular Training Adaptations Aerobic level

Increased Mitochondria density and number

Aerobic powerhouse of the body Where ATP production occurs Results in an increase in the capacity for aerobic metabolism from oxidation of FFAs and CHO for endurance work Mitochondria numbers can double under the right training NOTE: anaerobic resistance training will reduce this effect

Eg Soccer players Vs AFL players

4242

Muscular Training Adaptations Aerobic level

Increased myoglobin stores

Similar to haemoglobin (transports oxygen in the blood) Myoglobin provides intramuscular oxygen storage. More myoglobin = more oxygen can be stored at the muscles Hence more ATP production.

4343

Muscular Training Adaptations Aerobic level

Improved oxidative capacity Via increased oxidative enzymes (krebs cycle)

Faster ATP production

Improved capillary density

Greater oxygen exchange due to greater surface area available. Improvements in VO2 max 4444

Muscular Training Adaptations Aerobic level

Increased use of Fats during sub-maximal exercise

To inhibit CHO use Mainly during the first 30 minutes of exercise More CHO hence glycogen available for later during endurance performance Glycogen sparing

4545

Muscular Training Adaptations Aerobic level

Increased stores and use of intramuscular triglycerides

(Triglycerides, which are chains of highenergy fatty acids, provide much of the energy needed for cells to function.) Assists with glycogen sparing Ideal fuel for low-intensity and sub-maximal exercise

4646

Muscular Training Adaptations - Aerobic level

Increased muscle glycogen synthase and storage

Glycogen synthase is the enzyme responsible for converting glucose to glycogen. Aerobic glycolysis is faster and more efficient Therefore increase in performance
4747

Adaptations are reversible

When an athlete ceases training they experience a rapid loss of their acquired adaptations. And endurance athlete confined to bed for 3 weeks can lose

Max stroke volume Q Aerobic capacity

1% per day

4848

Questions
1. 2.

3.

4.

What is the main difference between fast and slow twitch fibres? Muscle hypertrophy occurs in response to both aerobic and anaerobic training. Briefly discuss what this means and how it brings about improved performance levels under each situation. How do mitochondria bring about improved aerobic performances? As a result of aerobic training, muscles learn to make earlier and greater use of fats as a fuel (especially under sub-maximal exercise conditions). Explain how this leads to improved endurance performances.

4949