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Chronic Adaptations

Chronic Adaptations. Unit 4, AOS 1. Chronic Adaptations: Long term changes that occur within the body in response to exercise. Cardiovascular Respiratory Muscular Anaerobic . Cardiovascular:. Heart: ↑ ventricle size ↑ stroke volume ↑ Cardiac output (Q)

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Chronic Adaptations

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  1. Chronic Adaptations Unit 4, AOS 1

  2. Chronic Adaptations: • Long term changes that occur within the body in response to exercise. • Cardiovascular • Respiratory • Muscular • Anaerobic

  3. Cardiovascular: • Heart: • ↑ ventricle size • ↑ stroke volume • ↑ Cardiac output (Q) • ↓ Rest and sub maximal heart rates • ↓ Steady state heart rate • ↓ Recovery heart rates • Blood Vessels: • ↑capillary density to heart muscle • ↑blood flow (20%) away from organs to working muscles • ↑capillary density at muscles-mainly slow twitch • ↑HDL • ↓ LDL

  4. Cardiovascular • Blood: • ↑blood volume • ↑plasma levels • ↑ Red blood cell count (RBC) • ↑ haemoglobin • ↑ Myoglobin • ↑ OBLA • ↓ blood pressure (rest and sub max)

  5. Respiratory: Muscular: • Slow twitch (fast twitch the same but to a lesser extent) • ↑ a- Vo2 difference • ↑capillary density supply • ↑ myoglobin stores • ↑Mitochondria • ↑Oxidative enzymes • ↑ Glycogen stores • ↑Triglyceride stores • ↑fibre size • ↑ Glycogen sparing • ↑ Glycogen synthase • ↑Lung/vital capacity • ↑Aerobic capacity • ↑Tidal volume • ↑Alveolar • ↑Pulmonary diffusion • ↑Ventilation (max intensity) • ↓Oxygen cost to ventilatory muscles • ↓Ventilation (rest and sub max)

  6. Explain how each of these adaptations contribute to an improved performance?

  7. Anaerobic training: • Muscular: • Only fast twitch: • ↑Fibre size • ↑ATP stores • ↑PC stores • ↑glycogen stores • ↑contractile proteins • ↑myosin ATPase • ↑muscle buffering capacity • ↑Improved motor unit recruitment • ↑neural transmission • ↑Speed of contraction • ↑Force of contraction • ↑Size of connective tissue/tendons • ↓LA production • ↓Recovery time Cardiovascular: Heart: ↑ ventricle thickness Blood vessels: ↑ vascularisation Respiratory: Negligible! Why?

  8. Training: Coach/trainer observations: training staff will discuss how training felt-observe physiological and psychological responses to training. • Training programs broken up into phases: PERIODISATION phases: • Pre season • In season • Off season Athlete self monitoring: conducted by filling in a survey sheet specific to training, focuses on the emotional state of the athlete and physiological responses to training session Training log: includes all aspects of training-warm up, training methods, warm down/recovery modes, heart rates, dietary intake, training prescriptions-sets, reps, resistances, distances, w:r etc.

  9. Overtraining • Common causes: • Poor training plan • Pressure from coach • Poor nutrition • Insuffiencent sleep • Training when unwell or injured • Insufficient rest/recovery • Referred to as burn-out • Prolonged fatigue • Reduced ability to return to previous performance levels • Decreased mental and physical performance • Persistent muscle soreness • Lack of enjoyment • Increased illness and injuries

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