Chronic Adaptations To Training

VCAA Study Design Unit 4: Enhancing Performance

Area of Study 1: Planning, implementing and evaluating a training program:

This area of study focuses on the components of fitness and assessment of fitness from a physiological perspective. Students consider the manner in which fitness can be improved by the application of appropriate training principles and methods. Students conduct an activity analysis of an elite athlete to determine the fitness requirements of a selected sport. They participate in fitness testing and an individual training program and evaluate this from a theoretical perspective.

Outcome 1 Key Knowledge:

Chronic adaptations of the cardiovascular, respiratory and muscular systems to training.

Chronic AdaptationsLong term physiological changes in response to

increased demands placed on the body through training.

3 times per week for 6-8 weeks.

Adaptations retained unless training ceases.

Chronic adaptations are dependent upon: Type and method of training (aerobic vs anaerobic). Frequency, intensity and duration of training. Individual’s capacities and hereditary factors.

Aerobic TrainingCardiovascular

Muscular

Respiratory

Cardiovascular Adaptations

cardiac hypertrophy

capillarisation of the heart

stroke volume (SV)

cardiac output (Q)

resting heart rate

blood pressure

heart rate during sub-max workloads.

arterio-venous oxygen difference (a-V02 diff)

blood volume and haemoglobin levels

Changes to blood cholesterol

Muscular Adaptations oxidative enzymes

myoglobin content

mitochondria number, size and surface area

muscular fuel stores

oxidation of glucose and fats

Muscle fibre type adaptation

Respiratory Adaptations lung ventilation during

max workloads

V02 MAX

tidal volume

pulmonary diffusion

alveolar-capillary surface area

ventilation at rest and sub-max exercise

lung/vital capacity

Measuring Vital Capacity with the Balloon Method

Stretch a round balloon several times to relax the material and make it easier to inflate.

To measure vital capacity, inhale as much air as you can and exhale forcefully into the balloon. Pinch the end of the balloon and measure its diameter (see Figure 1, to right).

Record the result in your exercise books.

Figure 1. Measuring the diameter of the balloon, in centimetres (Muskopf, 2003).

Measuring Vital Capacity with the Balloon Method

Conversion into Lung Volumes

These can be used as a benchmark with performers to see if vital capacity is increasing through exercise.

Figure 2. Use this graph to find the balloon volume (in cubic centimeters) for a given balloon diameter (in centimeters) (Muskopf, 2003).

1. Describe V02 MAX. Would this increase or decrease with aerobic training?

2. Cadel Evans has a recorded V02 MAX of 86ml/kg/min. Name 5 other chronic adaptations he might have developed due to training.

3. Why does an athlete’s resting heart rate decrease with aerobic training?

4. How would you expect Cadel to perform on the “beep test”?

5. Which aerobic capacity test might better suit Cadel? Explain why.

Lance Armstrong “His heart is a third bigger than average, pumping blood to his

muscles more efficiently; at rest his heart rate is 32 beats a minute, less than half the average. His blood is more saturated than normal, even for a top-level sportsman, with energy-producing oxygen; his VO2 Max rating, which measures how much oxygen the lungs can consume during exercise, is 85. An average healthy male might rate a 40.”

“Armstrong can ride uphill generating about 500 watts of power for 20 minutes, something a typical 25-year-old could do for only 30 seconds.”

Lance Armstrong: Marathon Man The Age, July 25, 2005.

http://www.theage.com.au/news/sport/marathon-man/2005/07/22/1121539144887.html

Anaerobic TrainingAnaerobic training will result in insignificant

changes to the cardiovascular and respiratory systems but major long term changes at the muscular level.

Adaptations Muscular hypertrophy

glycogen stores

ATP and PC stores

glycolytic enzymes

ATPase

Cardiac hypertrophy

Adaptations worksheet

Muscular Hypertrophy Anaerobic training can result in significant enlargement of muscle

fibers (mainly type 2B fast twitch) resulting in muscular hypertrophy.

in cross-sectional area of muscle, and therefore greater strength.

Occurs as a result of an increased size and number of myofibrils as well as increased amount of myosin and actin myofilaments.

Assessment: A written report that includes a plan and evaluation of a 6-week training program with reference to an activity analysis, fitness testing and training diary. AND a response which links chronic adaptations of the cardiovascular, respiratory and muscular systems to training methods and improved performance.

Lab write up