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Maximizing Aerobic Training Benefits for Endurance Performance

Understand the cardiovascular, respiratory, muscle, and metabolic adaptations to aerobic training for improved endurance performance. Explore how training impacts heart size, SV, VO2, and capillary supply. Learn about VO2max, lactate threshold, and metabolic changes over time.

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Maximizing Aerobic Training Benefits for Endurance Performance

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  1. Chapter 11 • Adaptations to Aerobic and Anaerobic Training

  2. Adaptations to Aerobic Training:Cardiorespiratory Endurance • Cardiorespiratory endurance • Ability to sustain prolonged, dynamic exercise • Improvements achieved through multisystem adaptations (cardiovascular, respiratory, muscle, metabolic) • Endurance training – Maximal endurance capacity =  VO2max – Submaximal endurance capacity • Lower HR at same submaximal exercise intensity • More related to competitive endurance performance

  3. Figure 11.1

  4. Adaptations to Aerobic Training:Major Cardiovascular Changes • Heart size • Stroke volume • Heart rate • Cardiac output • Blood flow • Blood pressure • Blood volume

  5. Adaptations to Aerobic Training:Cardiovascular • O2 transport system and Fick equation • VO2 = SV x HR x (a-v)O2 difference –  VO2max =  max SV x max HR x  max (a-v)O2 difference • Heart size • With training, heart mass and LV volume  – Target pulse rate (TPR)  cardiac hypertrophy   SV –  Plasma volume   LV volume   EDV   SV • Volume loading effect

  6. Adaptations to Aerobic Training:Cardiovascular • SV  after training • Resting, submaximal, and maximal • Plasma volume  with training   EDV   preload • Resting and submaximal HR  with training   filling time   EDV – LV mass with training   force of contraction • Attenuated  TPR with training   afterload • SV adaptations to training  with age

  7. Figure 11.3

  8. Table 11.1

  9. Adaptations to Aerobic Training:Cardiovascular • Resting HR – Markedly (~1 beat/min per week of training) – Parasympathetic,  sympathetic activity in heart • Submaximal HR – HR for same given absolute intensity • More noticeable at higher submaximal intensities • Maximal HR • No significant change with training – With age

  10. Figure 11.4

  11. Figure 11.6

  12. Adaptations to Aerobic Training:Cardiovascular •  Blood flow to active muscle •  Capillarization, capillary recruitment –  Capillary:fiber ratio –  Total cross-sectional area for capillary exchange •  Blood flow to inactive regions •  Total blood volume • Prevents any decrease in venous return as a result of more blood in capillaries

  13. Adaptations to Aerobic Training:Cardiovascular • Blood pressure –  BP at given submaximal intensity –  Systolic BP,  diastolic BP at maximal intensity • Blood volume: total volume  rapidly –  Plasma volume via  plasma proteins,  water and Na+ retention (all in first 2 weeks) –  Red blood cell volume (though hematocrit may ) –  Plasma viscosity

  14. Cardiovascular Adaptations to Chronic Endurance Exercise

  15. Adaptations to Aerobic Training:Respiratory • Pulmonary ventilation –  At given submaximal intensity –  At maximal intensity due to  tidal volume and respiratory frequency • Pulmonary diffusion • Unchanged during rest and at submaximal intensity –  At maximal intensity due to  lung perfusion • Arterial-venous O2 difference –  Due to  O2 extraction and active muscle blood flow –  O2 extraction due to  oxidative capacity

  16. Adaptations to Aerobic Training:Muscle • Fiber type –  Size and number of type I fibers (type II  type I) • Type IIx may perform more like type IIa • Capillary supply –  Number of capillaries supplying each fiber • May be key factor in VO2max • Myoglobin –  Myoglobin content by 75 to 80% • Supports  oxidative capacity in muscle

  17. Adaptations to Aerobic Training:Muscle • Mitochondrial function –  Size and number • Magnitude of change depends on training volume • Oxidative enzymes (SDH, citrate synthase) –  Activity with training • Continue to increase even after VO2maxplateaus • Enhanced glycogen sparing

  18. Adaptations to Aerobic Training:Metabolic • Lactate threshold –  To higher percent of VO2max –  Lactate production,  lactate clearance • Allows higher intensity without lactate accumulation • Respiratory exchange ratio (RER) –  At both absolute and relative submaximal intensities –  Dependent on fat,  dependent on glucose

  19. Figure 11.10

  20. Adaptations to Aerobic Training:Metabolic • Resting and submaximal VO2 • Resting VO2 unchanged with training • Submaximal VO2 unchanged or  slightly with training • Maximal VO2 (VO2max) • Best indicator of cardiorespiratory fitness –  Substantially with training (15-20%) –  Due to  cardiac output and capillary density

  21. Adaptations to Aerobic Training:Metabolic • Long-term improvement • Highest possible VO2max achieved after 12 to 18 months • Performance continues to  after VO2max plateaus because lactate threshold continues to  with training • Individual responses dictated by • Training status and pretraining VO2max • Heredity

  22. Adaptations to Aerobic Training:Metabolic • Training status and pretraining VO2max • Relative improvement depends on fitness • The more sedentary the individual, the greater the  • The more fit the individual, the smaller the  • Heredity • Finite VO2max range determined by genetics, training alters VO2max within that range • Identical twin’s VO2max more similar than fraternal’s • Accounts for 25 to 50% of variance in VO2max

  23. Adaptations to Aerobic Training:Metabolic • Sex • Untrained female VO2max < untrained male VO2max • Trained female VO2max closer to male VO2max • High versus low responders • Genetically determined variation in VO2max for same training stimulus and compliance • Accounts for tremendous variation in training outcomes for given training conditions

  24. Adaptations to Anaerobic Training • Changes in anaerobic power and capacity • Wingate anaerobic test closest to gold standard for anaerobic power test • Anaerobic power and capacity  with training • Adaptations in muscle –  In type IIa, IIx cross-sectional area –  In type I cross-sectional area (lesser extent) –  Percent of type I fibers,  percent of type II

  25. Adaptations to HIIT Training • Reduced exercise time with equivalent or better metabolic and cardiovascular benefits • Increased skeletal muscle oxidative capacity • Increased VO2max • Increased resting glycogen content • Reduced rate of glycogen utilization • Reduced rate of lactate production • Increased lipid oxidation • Enhanced peripheral vascular structure & function

  26. Specificity of Training and Cross-Training • Specificity of training • VO2max substantially higher in athlete’s sport-specific activity • Likely due to individual muscle group adaptations • Cross-training • Training different fitness components at once or training for more than one sport at once • Strength benefits blunted by endurance training • Endurance benefits not blunted by strength training

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