Aerobic cardiovascular
Chronic cardiovascular adaptations are adaptations that occur within the…
Heart, blood vessels and blood
Chronic respiratory adaptations are adaptations that occur within the...
Lungs
True or false. An individual can switch their muscle fibre types through prolonged training?
False. However, they can alter them and make changes to the characteristics of the muscle fibre.
Anaerobic training effects are best developed through which training methods? *Name 2
Short interval, intermediate interval, plyometric, circuit and resistance (power & strength) training
Aerobic adaptations are best developed through which training methods?
Continuous, long interval, HIIT and fartlek
True or false. Playing water polo is a closed skill
False
List three chronic cardiovascular adaptations of aerobic training.
- Increase SV / increased left ventricle size and volume
- Decrease resting and sub max heart rates
- Faster heart rate recovery rates
- Increase Q (maximal exercise)
- Increase capillarisation of the heart and skeletal muscles
- Increase blood volume (RBC, haemoglobin and plasma)
- decrease blood lactate concentration
- increase a-VO2 difference
- decrease blood pressure (rest and submax)
List three chronic respiratory adaptations of aerobic training.
Increased TV
Increased ventilation (maximal exercise)
Increased pulmonary diffusion / increased alveolar – capillary surface area
Increased ventilatory efficiency
Decreased RR (rest & submax)
List three chronic muscular adaptations of aerobic training.
- increased mitochondria size, number and surface area
- increased myoglobin stores
- increased muscular fuel stores and oxidative enzymes
- increased oxidation of glycogen and fats
- increased glycogen sparing
- increased size of slow twitch muscle fibres
- increased a-VO2 difference
List three chronic muscular adaptations of anaerobic training.
- increased muscular hypertrophy
- increased muscular stores of ATP, CP & glycogen
- increased enzyme activity (ATPase, creatine kinase & glycolytic enzymes)
- increased glycolytic capacity
- increased lactate tolerance
- increased motor unit recruitment
- increased recruitment of fast twitch fibres
- increased firing rate of a motor neuron
- increased motor unit coordination
Which measure of VO2 max is more useful when comparing individuals?
Relative (ml/kg/min)
Newton's third law of motion is...
For every action there is an equal and opposite reaction
What is cardiac hypertrophy and what does it lead to?
Enlargement of the heart muscle. Leads to an increase in SV
Why is an increase in TV a benefit to an athlete?
Allows the athlete to inhale and exhale more air. This leads to greater amounts of O2 being diffused into the alveoli capillaries and delivered to the working muscles
What is the role of myoglobin?
Carries O2 molecules to the muscle tissue. Increases the ability to extract O2 from the blood stream for aerobic energy production.
Identify two changes that occur in the muscle that contribute to muscular hypertrophy.
Increased size and number of myofibrils
Increased amount of contractile proteins
Increased size and strength of connective tissue
What is a chronic adaptation?
The body’s long-term responses of the cardiovascular, respiratory and muscular systems that develop over a period of time when training is repeated regularly (at least 3 x week for a minimum of 6 weeks)
Explain the difference between massed and distributed practice
Massed practice is continuous practice that involves little to no rest between repeat performances of a skill. Distributed practice is in shorter intervals interspersed with rest periods
OR
Massed practice can also refer to a weekly training schedule (fewer sessions but longer duration). Distributed practice can also refer to a weekly training schedule (more sessions but shorter duration)
Explain how increasing blood volume (RBC, heamoglobin and plasma) increases aerobic performance.
More O2 can delivered to the muscles and therefore increases the rate of aerobic energy.
Increases in blood plasma also assist in the regulation of body temperature.
Explain what is meant by the term ventilatory efficiency and the benefit this has to an athlete.
The muscles responsible for breathing require less O2 to work. Due to the reduced energy demands of the respiratory muscles more O2 is available to the working muscles.
How would an increase in mitochondria result in improved performance?
Allows for an increase in the rate of aerobic energy that can be produced. Allows endurance athletes to work at higher intensities aerobically without accumulating blood lactate.
Harry has been completing resistance training for the last 6 months. List a neuromuscular adaptation and explain how it could improve his strength.
- Increased motor unit recruitment - greater force can be developed in the muscle
- Increased firing rate of a motor neuron - Allows an increase in the rate of force development
- Increased recruitment of fast-twitch fibres - increased force production, rate of force development (power) and length of time for which the contraction can be maintained
- Increased motor unit coordination - lead to increased force and the the efficiency and effectiveness of the force applied
VO2 max =
The maximum rate that oxygen can be taken in, transport and used for aerobic energy production.
VO2 max = Q x a-VO2 diff
Explain how redistribution of blood flow occurs
Vasoconstriction of blood vessels where blood, O2 and fuel are not required in large amounts (non-vital organs) and vasodilation of blood vessels where these are required in large amounts (muscles).
Explain why there is no change in Q at rest when comparing trained and untrained people.
A chronic adaptation to aerobic training is a decrease in resting HR and an increase in SV. Q = SV × HR, therefore an increase in SV and a decrease in HR gives no overall change to Q.
What occurs physiologically with an increase in pulmonary diffusion?
There is an increase in the size of the surface area of the alveoli. This allows for more O2 to diffuse from the alveoli into the bloodstream.
Why is having an increased avo2-diff an advantage to a marathon runner?
It means they can absorb more O2 from their bloodstream into their muscles. This increases their ability to produce aerobic energy at higher intensities.
How would having increased stores of ATP and CP benefit a 200m sprinter?
Increases the capacity of the ATP-CP system. Can use the ATP-CP system for longer and resynthesise ATP at a faster rate. Delays use of slower energy systems, therefore they can sprint faster!
Explain physiologically, how a higher LIP would give an advantage during a 10,000m race
The athlete is able to continue to produce ATP aerobically at higher intensities. A higher LIP will allow the athlete to run at a faster pace without accumulating metabolic by-products (exceeding LIP)
What is Mr Laubscher's daughters correct first name?
Charlize