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What is the acronym for physiological adaptations in response to training?
H-Haemoglobin level
O-oxygen uptake/ lung capacity
M-muscle hypertrophy
E-Effect on fast/slow twitch muscle fibres
R-resting heart rate
S-stroke volume and cardiac output
why does the change to stroke volume occur?
Because the heart increases in size and contracts more forcefully then fills more fully during systole.
What is oxygen uptake? And what physiological adaptation occurs?
Oxygen uptake is the amount of oxygen the body uses in 1 min.
Oxygen uptake increases as a result of training 20-40% increase in oxygen uptake is possible.
What is haemoglobin level? And what physiological adaptation occurs?
Haemoglobin is an enzyme in blood that binds to oxygen and transports it around the body.
Haemoglobin levels increase as a result of training.
Why does the change to fast twitch fibres occur?
Increases force by fast twitch muscle fibres as a result of greater synchronisation of muscle fibres and an increase in anaerobic enzymes provides enhanced anaerobic capacity.
What is resting heart rate? And what physiological adaptation occurs?
RHR is the number of times the heart beats per minute
Resting heart rate decreases as a result of aerobic training
What impact on performance does stroke volume have?
Increase in SV= less heart beats are required during exercise to deliver the oxygen needs of the muscles, resulting in lower exercise HR, less Fatigue and greater aerobic endurance.
Why does the increase in oxygen uptake occur?
Oxygen uptake increases due to an increase in CO being delivered to the muscles and an increased ability in oxygen extraction.
Why does the change in haemoglobin levels occur? And what impact does this have on performance?
Through training our blood volume increases which creates an increase in haemoglobin.
Increase haemoglobin levels means more oxygen is being delivered by the blood which results in improved aerobic performance.
What is the impact on performance of fast twitch fibres?
Increased power and anaerobic capacity by fast twitch fibres results in improved explosiveness and sprint ability which will improve performance in sports that require these components
Why does the physiological adaptations occur for RHR?
Due to increase in stroke volume and an increase in cardiovascular efficiency. The O2 needs to be met with less beats due to the increase in blood.
CO=SV x HR
What is cardiac output? And what physiological adaptations occurs?
Cardiac output is the amount of blood pumped from the heart per minute.
Max CO increases.(untrained=20L/min. Trained=25-30L/min)
What impact does oxygen uptake have on performance?
There is more oxygen available to muscles which leads to greater energy aerobic production and improved aerobic performance.
What is muscle hypertrophy? And what physiological adaptation occurs?
Muscle hypertrophy is an increase in the size of muscles
Increases in the muscle size, typically through strength training by putting strain on the muscles through working out- causing the body to repair them, resulting in an increase in muscle size.
What are slow twitch muscle fibres? And what physiological adaptation occurs?
Slow twitch fibres are fibres that contract more slowly and have a greater aerobic capacity -have a greater endurance capacity
Slow twitch fibres increase their endurance ability and their ability to use oxygen.
What impact does RHR have on performance?
Decreased RHR=body not working as hard to deliver oxygen which results in a greater aerobic performance potential.
Why does the change occur to cardiac output?
Increases in max CO occur due to a higher stroke volume. If SV increases and MHR stays the same, CO must increase.
What is lung capacity? And what physiological adaptation occurs?
Lung capacity is the max amount of air that the lungs can hold in one breath.
Lung capacity remains relatively unchanged as a result of training. The lungs become stronger but the maximum capacity does not change very much.
Why does the change in muscle hypertrophy occur? And what is the impact on performance?
Muscle hypertrophy occurs because as muscles are challenged they adapt to meet new requirements by becoming bigger and stronger.
Muscle hypertrophy will allow a muscle to generate more force and power resulting in improved athletic performance.
Why does the change to slow twitch fibres occur?
Increases in the aerobic capacity/ slow twitch muscle fibres is a result of increased aerobic muscle enzymes and a greater ability to use fatty acids as an energy source.
What is stroke volume? And what adaptation occurs?
The amount of blood pumped from the heart (left ventricle) per beat.
Increases as a result of aerobic training. Untrained= 70ml. Through training can increase up to 100-120 ml per beat
What impact does the increase of cardiac output have on performance?
at a higher intensity more blood and oxygen can be delivered to the muscles which results in improved aerobic performance.
What impact does lung capacity have on performance?
Small increase occurs at maximal ventilation (when max oxygen uptake occurs) however cannot be sustained for very long.
What are fast twitch muscle fibres? And what physiological adaptation occurs?
Fibres that contract more quickly. They have greater aerobic capacity but fatigue more quickly.
Increase their ability to contract more forcefully and use anaerobic energy more efficiently.
What is the impact of slow twitch muscle fibres on performance?
Increase in aerobic capacity of slow twitch muscle fibres will result in less glycogen depletion which will improve aerobic performance.