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Cardiovascular Adaptations:
After training:
Q= SV x HR
5L/min = 100 mL/beat x 50 beats/min
Respiratory Adaptations
Means that:
At any given exercise intensity, a trained individual has to rely less on
glycogen, thereby sparing glycogen stores (Glycogen sparing)
Therefore delaying the time to exhaustion due to glycogen depletion.
Decreased utilisation of the anaerobic glycolysis (lactic acid) system:
The enhanced capacity of the muscles to aerobically metabolise glucose and
fats and other muscular level adaptations also means that there is less
reliance upon the anaerobic glycolysis system to produce energy for ATP
resynthesis until higher exercise intensities are reached.
Allows athletes to work at higher intensities without exceeding
lactate threshold.
OR
Aerobic training results in an increase in the lactate threshold
Eg. An athlete must run at a faster pace in order to accumulate the same
amount of blood lactic acid as before training
Muscle hypertrophy:
Significant enlargement of muscle fibres (mainly
Type 2B fast-twitch fibres) resulting in muscular
hypertrophy (an increase in the cross-sectional size
of the muscle) and subsequently, greater strength
Cardiac hypertrophy:
Most significant circulatory system adaptation
resulting from anaerobic training
Increase in heart muscle size
Anaerobic training produces an increase in the
thickness of the ventricular walls
No change in stroke volume, however there is
a more forceful contraction.
Sub-
Tissue of Specific Adaptation to Types of Maximal
Rest maximal
System Level Training Exercise
exercise
Circulatory
Aerobic Training
System
Cardiac Hypertrophy increase
in size of ventricular cavities
Increased capillarisation of the
heart muscle
Increased stroke volume
Lower resting heart rate
Lower heart rate during sub-
maximal workloads
Improved heart-rate recovery
rates
Increased cardiac output at
maximum workloads
Lower blood pressure
Increased a-VO2 difference
Increased capillarisation of
skeletal muscle
Changes to blood cholesterol,
triglycerides, low and high-
density lipoprotein levels
Anaerobic Training
Cardiac hypertrophy increase
in thickness of ventricular walls
Respiratory
Aerobic Training
System
Increased lung ventilation
Increased VO2 max
Increased lactate threshold
Muscle
Aerobic Training
Tissue
Increased oxygen utilisation
Increased size of mitochondria
Increased myoglobin stores
Increased muscular fuel stores
Glycogen
Triglycerides
Free Fatty Acids
Oxidative Enzymes
Increased oxidation of fats
Decreased utilisation of the
anaerobic glycolysis system
Muscle-fibre type adaptations
Anaerobic Training
Muscle hypertrophy
Increased number of myofibrils
Increased size of myofibrils
Increased amounts of myosin
and actin filaments
Increased capacity of the ATP-
PC system
Increased stores of ATP
Increased stores of PC
Increased glycolytic capacity
Increased storage of glycogen
Increased levels of glycolytic
enzymes
Increased speed and force of
contraction