Training Adaptations

1
Chapter 11

• Training Adaptations

• Text Sources
• Nelson Physical Education VCE Units 34 4th
  Edition Malpeli, Horton, Davey and Telford
  2006.
• 2. Live It Up 2 2nd Edition Smyth, Brown,
  Judge, McCallum and Pritchard 2006.

2
Principle of Adaptation

• Training Adaptations

3
Principle of Adaptation

• Athletes train to adapt their bodies to a
  particular sport/activity.
• Training should be
• Specific to their sport
• Specific to the desired outcome as a result of
  adaptations.
• SAID Principle
• S Specific A Adaptation I Imposed D
  Demands
• Adaptation a long-term physiological change in
  response to training loads that allows the body
  to meet new demands.
• Stress on the body causes adaptations.
• A plateau occurs when the training load is not
  sufficient to cause stress.
• Adaptations can be classified as acute and
  chronic
• Acute Immediate physiological response to
  exercise which last the duration of the exercise
  session. Type of training not important.
• Chronic Long-term adaptations to exercise.
• In this chapter, we will focus on chronic
  changes.

4
Anaerobic and Aerobic Adaptations

• Training Adaptations

5
Anaerobic Energy System Adaptations

• Anaerobic
• Training the ATP-PC and lactic acid systems
  cause
• Increased levels of anaerobic enzymes and fuels
  (See fig. 11.2 p.263)
• Increase in glycolytic capacity
• Improvements at the muscular level in both
  systems
• Aerobic
• Improvements in
• Oxygen uptake
• Transport and utilisation of oxygen
• Fat breakdown as a fuel
• Fatty acid oxidation and respiratory ATP
  production
• Lactate Infection Point (See fig 11.5 and 11.6
  p.265)
• Reduced carbohydrate use during sub-maximal
  exercise
• Increased use of blood glucose assisting in
  glycogen sparing.
• Increased capillarisation, mitochondria density
  and oxidative enzymes.

6
Checkpoints

• Complete questions 1-6 page 265 of Nelson
  Physical Education VCE Units 3 4.

7
Cardiovascular Training Adaptations

• Training Adaptations

8
Cardiovascular Training

• Cardiac Hypertrophy - Heart increases (Left
  ventricle) in size as a result of training. This
  increases the stroke volume (SV)
• Increased capillarisation - (Coronary blood
  supply) of the heart increases blood flow to
  the heart.
• Increased stroke volume - thus reducing HR.
• Lowered resting heart rate (Increase in SV causes
  a decrease in HR when Q is constant approx 5
  litres)
• Lower heart rate during sub-maximal workloads
  Due to increased SV.
• Improved heart-rate recovery rates Due to
  increased SV
• Increases cardiac output at maximum workload
  Constant at rest, but Q can reach up to 30L/min
  in elite athletes.
• Cardiac Output Stroke Volume x Heart Rate Q
  SV x HR
• Example Q 5L SV Q/HR
• Before training HR 71bpm therefore the SV
  0.07L/beat
• After training program HR50bpm.
• SV now 0.1L/beat

9
Cardiovascular Training

• Lower blood pressure relieves hypertension by
  lowering resistance in the vessels
• Arterio-venous oxygen difference - increases as
  athlete is able to use oxygen from arteries more
  effectively (see fig 11.13 11.14 p.271)
• Increased plasma, blood volume and haemoglobin
  levels
• Increased capillarisation of skeletal muscle
• Decreased blood cholesterol, triglycerides ad Low
  Density Lipoproteins (LDP). These substances are
  associated with coronary heart disease.
• Increased high density lipoproteins (HDL) Ratio
  of HDL to LDL increases, which is important for
  heart health.
• Increased redistribution of blood Training can
  lead to a 20 increase in blood flow to working
  muscles.

10
Coursework 11.1

• Complete the data analysis task on page 267 of
  Nelson Physical Education VCE Units 3 4.

11
Coursework 11.2

• Complete the laboratory task on page 269-70 of
  Nelson Physical Education VCE Units 3 4.

12
Respiratory Training Adaptations

• Training Adaptations

13
Respiratory Training Adaptations

• Decreased minute ventilation- Lungs become more
  efficient as a result of training. Ventilation is
  therefore reduced at sub-maximal workloads.
• Increased pulmonary diffusion oxygen is more
  readily extracted from the alveoli
• Increased tidal volume (Amount of air inspired
  and expired during breathing)
• Ventilatory musculature Muscles responsible for
  breathing require less oxygen.
• Improved lung function due to improved lung
  volume and alveolar capacity surface area.
• Aerobic capacity Improves due to an increase in
  oxygen supply to the working muscles.
• See table 11.4 p.273
• Increased VO2 max Due to
• Increase in cardiac output,
• Increase in RBC numbers,
• Increase in a-VO2 diff
• Increase in muscle capillarisation
• Improved oxygen extraction.

14
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 increase 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 increased mitochondria
  numbers, more oxidative enzymes and increased
  levels of myoglobin.
• All of this is due to the oxygen demands of the
  muscles

12 mL/100mL
18 mL/100mL
15
Checkpoints

• Complete questions 1-4 page 273 of Nelson
  Physical Education VCE Units 3 4.

16
Coursework 11.3

• Complete the laboratory task on page 274 of
  Nelson Physical Education VCE Units 3 4.

17
Muscular Training Adaptations

• Training Adaptations

18
Muscular Training Adaptations

• Athletes need to use specific training methods to
  cause muscular adaptations for their sport.
• Aerobic Trains the slow twitch (Type I) fibres.
• Anaerobic Trains fast twitch (Type II) fibres.
• Muscle fibre type and percentage that make up the
  body
• Muscle fibre type can change, eg for elite
  endurance athletes from 70-90
• 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

19
Aerobic (Muscular)

• Increased oxygen utilisation Increased size and
  number and density of mitochondria
• Increased myoglobin stores.
• Increased muscular fuel stores ie.Glycogen, fatty
  acids, triglycerides and oxidative enzymes.
• Increased capillary density to slow twitch
  fibres.
• Increased use of fat at sub-maximal levels.
• Increased stores and use of intramuscular
  triglycerides.
• Increased oxidation of glucose and fats Ability
  to metabolise and extract energy has improved.
  The body can therefore use glycogen sparing.
• Decreased use of lactic acid system
• Some muscle fibre adaptation.

20
Anaerobic (Muscular)

• Muscular Hypertrophy Enlargement of the fast
  twitch muscle fibres
• Increased muscular stores of ATP, PC, creatine
  and glycogen.
• Increased ATP-PC splitting and resynthesis of
  enzymes
• Increased glycolytic capacity Enhances lactic
  acid systems ability to use glycogen.
• Cardiac hypertrophy Increases contraction
  forces exerted by the left ventricle in the
  heart.

21
Anaerobic (Muscular)

• Increased contractile proteins in muscles.
• Increased myosin ATPase Molecule responsible
  for splitting ATP into ADP
• Increased muscle buffering capacity Muscles
  able to tolerate higher levels of fatiguing
  products
• Muscle hyperplasia Research in animals suggest
  that new muscle fibres may form under stress.
• Other Increase in strength of connective
  tissue, number of motor units, speed on nerve
  impulses and muscular contraction speed.

22
Adaptations
23
Coursework 11.4

• Complete the case study on page 280 of Nelson
  Physical Education VCE Units 3 4.

24
Adaptations are Reversible

• Training Adaptations

25
Adaptations are Reversible

• Adaptations are reduced and then lost after
  stopping regular training.
• See table 11.6 p.281
• The reversibility principle applies when an
  athlete becomes inactive.
• As a result, athletes need to undertake a
  vigorous pre-season months before the in-season
  starts.
• Therefore maintenance in the off-season is
  required to minimise reversing the adaptations.

26
Checkpoints

• Complete questions 1-5 page 281 of Nelson
  Physical Education VCE Units 3 4.

27
Test Your Knowledge

• Complete the review questions 1-5 page 283 of
  Nelson Physical Education VCE Units 3 4.

28
Peak Performance

• Complete the chapter questions on page 88-99 of
  Nelson Peak Performance Physical Education VCE
  Units 3 4.

29
PHYS ED Notes

• Read the summarised information of pages 81-95 of
  PHYS ED Notes and complete the revision questions.

30
VCAA Questions - 2006
31
Web Links Chapter 11

• Australian Institute of Sport, strength and
  conditioning http//www.ais.org.au/condition/inde
  x.asp
• Exercise Physiology The methods and mechanisms
  underlying performance http//home.hia.no/stephe
  ns/exphys.htm
• Information about metabolic adaptations and
  cardiovascular physiology http//www.unm.edu/lkr
  avitz/Exercise Phys/cardiopulmonary.html
• Sports science library (Gatorade Sports Science
  Institute) http//www.gssiweb.com/sportssciencece
  nter/topic.cfm?id56
• Sport science (site for sports research)
  http//www.sportsci.org/
• PowerPoint presentation about cardiovascular
  adaptations from aerobic training (Illinois
  Wesleyan University USA) http//www.iwu.edu/bk
  auth/330/330-9.PPT
• How stuff works How exercise works
  http//health.howstuffworks.com/sports-physiology1
  5.htm
• Article Strength Training Basics
  http//www.physsportsmed.com/issues/2003/0803/krae
  mer.htm