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IntroductionExercise over a sustained period of time usually more than 8 weeks will bring about some long term adaptations to the body. These adaptations will be determined by the intensity, duration and frequency of the activities in the programme. The physiological changes will impact upon the musculo-skeletal, cardio – vascular/respiratory and the energy systems Content
Practical application/explanationAfter we exercise over a period of time, adaptations take place within the body. The main adaptations take place in the:
Physiological adaptations from aerobic trainingAdaptations to the lungsAfter training aerobically over a period of weeks, there will be changes in the lungs, which include:
This means that more oxygen can be consumed and transported from the alveoli into the capillaries and into the red blood cells. The remaining systems then transport the oxygen to the working muscles and eventually back out as CO2. Adaptations to the heartThe heart gets bigger and stronger (cardiac hypertrophy) with aerobic exercise. This means the heart can:
The result of this will be:
Overall there will be more blood going to the working muscles, allowing the athlete to exercise for longer in the aerobic zone (taking longer to reach anaerobic threshold) as the exercise intensity increases. Adaptations to the vascular system
This improves the transportation of the blood to the working muscles. This is also a real health benefit by reducing the potential impact of hypertension (high blood pressure). Changes in the blood
This will mean that the blood will be able to carry more oxygen to the working muscles. This improves the transportation of the blood to the working muscles. This is also a real health benefit by reducing the potential impact of hypertension (high blood pressure). Adaptations to the muscles
This will mean that greater amounts of oxygen can be carried into capillaries and then used for energy within the muscle (mitochondria). Adaptations to the bones and joints
Improvements to sporting performanceAll of the above adaptations mean more oxygenated blood can be transported to the working muscles, allowing the performer to:
Also:
Quick revisionAfter a period of prolonged aerobic training (up to 6 weeks), adaptations to the cardiovascular system are likely to occur, including:
All these adaptations improve sporting performance by:
Adaptations to the body after anaerobic exerciseAnaerobic exercise includes such activities as sprinting, weight training, plyometrics and anything where a sportsperson is working close to their maximum. Anaerobic adaptations are fewer than aerobic but are no less important. When individuals train and predominantly use the ATP-PC system, then the adaptation as a result of such training is different from athletes who predominantly use the anaerobic glycolysis system. For example, an athlete who undertakes power and strength training will get the following adaptations:
If athletes did longer duration anaerobic training such as 200m and 300m interval sprints, then the following adaptations are more likely:
As well as the adaptations already mentioned above, recent research that high intensity exercise over a period of time, e.g. 30–40 sec bouts, can have what are considered aerobic adaptations. Such adaptations include:
Improvements to sporting performanceAnaerobic adaptations will mean:
Quick revisionThis will help sporting performance by:
High-intensity exercise results in the following adaptations:
Key understandingIt is important that as well as having knowledge and understanding of the actual physiological adaptations, it is of equal importance to understand the actual effects of the adaptation and the potential positive effects on sporting performance. For example, cardiac hypertrophy can help increase stroke volume and maximal cardiac output. This increase in oxygen reaching the muscle will increase the VO2 max. of an individual, which will increase the anaerobic threshold, allowing the athlete to work in the aerobic zone for longer. An anaerobic example is muscular hypertrophy, which can increase the force exerted by a muscle, thus allowing faster contractions, allowing greater sprint speed or increasing leg power when jumping. Exam Style Questions
What are the adaptations to cardiovascular training?The cardiovascular adaptations supporting this include an increase in total body water, plasma volume expansion, better sustainment and/or elevation of stroke volume, reduction in heart rate, improvement in ventricular filling and myocardial efficiency, and enhanced skin blood flow and sweating responses.
What are three cardiovascular adaptations to exercise?The functionally most important adaptation is the improvement in maximal cardiac output which is the result of an enlargement in cardiac dimension, improved contractility, and an increase in blood volume, allowing for greater filling of the ventricles and a consequent larger stroke volume.
Which is an immediate effect of training on the cardiovascular system?When the muscles start to work, they need more oxygen so the respiratory system responds by getting more oxygen into the lungs. The blood carries greater amounts of oxygen and the heart responds to pump more oxygenated blood around the body.
What are three body adaptations to physical exercise?Metabolic Adaptations of Prolonged Exercise
Increases the size and number of mitochondria in the trained muscle. The myoglobin content may sometimes increase, thus the oxygen storage capacity increases. Trained muscles glycogen storage capacity increases, and the ability to use fat as an energy source.
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