Download File

UNDERSTANDING
CHRONIC TRAINING
EFFECTS
UNDERSTANDING CHRONIC TRAINING RESPONSES
Food is eaten and
converted to fuel/waste
 fuel is transported in the blood and can be used
direct from the blood (glucose, free fatty acids)
or stored for future use (glycogen in
muscles,triglycerides in fat cells)
These fuels provide the energy needed for the resynthesis of ATP in the aerobic energy system
(glycogen is also used in anaerobic glycolysis ie:the
Lactic Acid System)
ATP
is stored in muscles
is made up of one adenosine molecule
and three phosphate molecules
 the splitting of one of the phosphate
molecules produces the energy required
for muscular contraction and leaves behind
ADP and one free phosphate


ALL 3 ENERGY SYSTEMS
 are there to re-connect the free phosphate
OR create a new phosphate to replace the
one used. So the energy
systems resynthesise ATP
 the blood borne and stored fuels are used
to provide the energy for that re- synthesis
(glucose, free-fatty acids
glycogen,
triglycerides, creatine- phosphate, adipose
fat)
CHRONIC EFFECTS ATTAINED
THROUGH AEROBIC EXERCISE
Circulatory/Respiratory systems
•Volume
of left ventricle increases after aerobic training
•Hypertrophy of the left ventricle occurs after anaerobic training
•Capillary network of the lungs increases
•Haemoglobin count (in blood) increases
•Elasticity of lungs improves
•Lung volumes increase
CHRONIC EFFECTS ATTAINED
THROUGH AEROBIC EXERCISE
Aerobic training effects at the working muscles
•Capillarisation
to muscle increases
•Mitochondria increase in size and number
•Myoglobin concentration increases
•Triglyceride stores increase
•Glycogen stores increase
•Oxidative enzymes increase
CHRONIC EFFECTS ATTAINED
THROUGH ANAEROBIC EXERCISE
Anaerobic training effects at the working muscles
•Hypertrophy
of the muscle occurs (mainly reflecting an increase in the size
of the fast-twitch fibres)
•Glycogen stores increase
•Glycolytic enzymes increase in number
•Capillarisation increases
•Phospho-creatine stores increase
•Muscle stores of adenosine triphosphate increase
•Production of lactic acid at sub-maximal workloads falls
•Speed and force of contraction increases
•Connective tissue strength (tendons and ligaments) increases
WHAT BENEFIT DO CHRONIC EFFECTS HAVE FOR
ENERGY PRODUCTION IN THE MUSCLES?
Increased lung volume means

more air in lungs therefore more O2 available to
the blood
Increased haemoglobin in blood means

greater potential for O2 absorption into the blood
Broadened network of capillaries on lungs means

bigger surface area for direct contact between
blood and the O2 in the lungs
WHAT BENEFIT DO CHRONIC EFFECTS HAVE
FOR ENERGY PRODUCTION IN THE MUSCLES?
Cardiac hypertrophy means

thicker/stronger heart walls & larger left
ventricular chamber
 a greater stroke volume

a greater volume of blood can be pumped with
the same number of beats
 at rest, the heart will beat fewer times
Increased stroke volume means

maximum cardiac output (Q) is increased

potential VO2 maximum increase
WHAT BENEFIT DO CHRONIC EFFECTS HAVE
FOR ENERGY PRODUCTION IN THE MUSCLES?
Increased myoglobin concentration in the muscles means

greater potential for O2 extraction from blood, therefore
increased a-VO2 difference
Increased size & number of mitochondria in the muscles means

greater potential for aerobic re-synthesis of ATP as there
are more aerobic energy production sites and each can
produce more
Increased glycogen storage in muscles means

more immediately available fuel for ATP re-synthesis
(both aerobic & anaerobic)
WHAT BENEFIT DO CHRONIC EFFECTS HAVE FOR ENERGY
PRODUCTION IN THE MUSCLES?
Increased concentration of glycolytic enzymes means
 greater potential for immediate glycolysis (Lactic
Acid System)
 therefore less demand on PC stores (ATP-PC
system)
 more efficient activation and ongoing energy
production by the Aerobic system
WHAT DOES THIS MEAN FOR EXERCISE?



When we exercise, the most efficient way of resynthesising ATP is through our aerobic system,
where O2 is used and the muscles during the
re-synthesis
The O2 needed comes from the blood
The changes mentioned provide for
…greater O2 absorption into the blood
…and therefore, increased volume of O2
delivery to muscles
…and also, increased extraction of O2 by the
muscles
ALL THESE CHANGES THEREFORE IMPROVE
OUR CAPACITY TO RE-SYNTHESISE ATP
AEROBICALLY…
…and that makes for greater aerobic
fitness as shown by a higher VO2 max
FOR THE ATHLETE THIS MEANS:

being able to exercise at the same level of performance for
longer periods before fatiguing

being able to work at a higher level of performance for at least
the same period of time

being able to work at higher level of performance without
crossing the lactate threshold
 reducing the need to use the lactic acid system
 more efficient energy production at higher levels of
performance and therefore less stress on the body
 greater potential for using fat as an aerobic fuel source
instead of glycogen (glycogen sparing), so also greater
potential for extended surges of effort (eg: end of race or
late in the match) which rely predominantly on the lactic
acid system

being able to recover more efficiently (quicker) in terms of
systems returning to resting levels (breathing, HR, fuel storage,
ATP levels, blood lactate)