Download training adaptations (ch11)

TRAINING
ADAPTATIONS (CH11)
Training principle of ADAPTATION

ALSO REFERRED TO AS THE SAID PRINCIPLE
S = Specific A = Adaptation I = Imposed D = Demands
It states that the physical activity we are involved
in encourages our bodies to adapt in specific
ways to meet its demands.
TRAINING PRINCIPLE OF
ADAPTATION
WHAT IS MEANT BY
ADAPTATION?
- a long term physiological
change in response to
training loads that allows the
body to meet the new
demands.

Athletes training - specific to
their sport.
 The outcome of the athletes
training adaptations need to
be specific to their training
program.
ADAPTATIONS
IF AN ATHLETES TRAINING LOAD WAS
NOT SUFFICIENT TO CHALLENGE THE
BODY, THEN NO ADAPTATIONS WILL
RESULT AND A PLATEAU WILL OCCUR!
 PLATEAU……. When the body adjusts to
new loads and maintenance of existing
conditions/state prevails.

ADAPTATIONS…
ARE THE RESULT OF SPECIFIC DEMANDS
PLACED ON THE BODY
 ARE DEPENDENT ON THE VOLUME,
INTENSITY AND FREQUENCY OF
TRAINING

CHECKPOINTS PG 265
TO ASSIST REFER TO PG 239 write down please
Qu 1a: List 3 training methods that will
predominantly bring about training adaptations
to the aerobic energy system.
B: List three training methods that will
predominantly bring about training adaptations
to the anaerobic energy systems.
2. List two reasons why it is advantageous to use
fat in preference to CHO as a fuel when working
under aerobic conditions… CHO are also
important though!!
3. What role do enzymes play in the body?

ADAPTATIONS
ADAPTATIONS OR LONG TERM CHANGES
OCCUR TO EACH OF THE FOLLOWING…
CARDIOVASCULAR SYSTEM
RESPIRATORY SYSTEM
MUSCULAR SYSTEM
ENERGY SYSTEM
Cardiac Hypertrophy
Endurance Trained
Anaerobic Trained
Enlarged left ventricle
Thick ventricle wall
Stroke Volume
As a result of the enlarged ventricle, stroke volume
will increase with aerobic training.
 This is beneficial at rest and at submaximal exercise
because it allows the same amount of blood to be
delivered to the muscles but with less beats (lower
intensity).
 At maximal exercise the higher SV means more blood
in total is delivered to the working muscles, thus,
more oxygen and glycogen is received for energy
production while waste products (lactic acid, H+ ions,
CO2, ADP) are removed quickly

Stroke Volume
Stroke Volume Heart Rate
(mL / beat)
(beats / min)
Cardiac
Output
(L / min)
At Rest
Before training
70
71
5
After Training
100
50
5
At Maximal Exercise
Before training
100
200
20
After Training
125
190
23.7
Elite Athlete
190
190
36.1
SV (mL/beat)
Stroke Volume
200
180
160
140
120
100
80
60
40
20
0
Untrained
Trained
Elite
Rest
Maximal Exercise
Heart Rate: Rest & Submax
a – VO2 Difference
(O2 extracted by muscles)
Muscular Adaptations
Aerobic Training

Increased Capillary Density
– Occurs in the heart and skeletal muscle
Muscular Adaptations
Aerobic Training

Increased Mitochondria
Endurance Trained
Strength Trained
mitochondria
Untrained
capillary
Mitochondria
Are the site where ATP is produced.
 More of these = more oxygen can be used
by the muscle to breakdown fats and CHO’s
 Thus more ATP can be produced aerobically
and endurance performance increases.
 There is an increase in size and number
 Mainly occurs in slow twitch fibres
 This accounts for a lot of the increase in
VO2max following endurance training.

Capillary Density
Capillaries are the smallest blood vessels
that surround the muscle tissue
 They are the site of gas exchange
between the muscle and blood
 More capillaries enables more O2 (and
other nutrients such as CHO and FFA’s) to
be delivered to the muscle.
 It also means waste products can be
removed faster.

Oxidative Enzymes

Oxidative enzymes are responsible for
converting glycogen to ATP via the Kreb’s
Cycle. Oxidation = oxygen = aerobic
system

Improved function of these enzymes =
larger amounts of ATP produced & more
efficiently (faster)
Muscle Glycogen Synthase
Enzyme that converts glucose to glycogen.
 Training results in increased concentration
in slow-twitch and also fast-twitch fibres.
 Increases in this enzyme = more glycogen
can be stored and ultimately more energy
can be produced through both anaerobic
and aerobic glycolysis.
