PHYSIOLOGICAL ADAPTATIONS

• What is the adaptation of RHR in response to training ?

  Lower RHR = greater duration of anaerobic activity - higher intensities for longer and faster recovery
• What principle of training does RHR link with?

  THRESHOLDS

  • Swimmer (mid distance) trains with HR between 70-80%
• How does RHR improve performance in swimmers?

  Over time RHR decreases allowing for greater distance between RHR and MHR
• What is the adaptation of stroke volume in response to training ?

  increased Amount of blood pumped out of left ventricle per beat - increase efficiency of nutrient delivery/removal of waste products - higher intensities for longer & faster recovery
• What is the adaptation of cardiac output in response to training?

  increased Amount of blood pumped out of left ventricle per minute - increase efficiency of nutrient delivery/removal of waste products - higher intensities for longer & faster recovery
• What principle of training does SV/CO link with?

  PROGRESSIVE OVERLOAD

  • Marathon runner increases run distance, forcing gradual increase in SV and CO
• How does SV/CO improve performance in marathon runners?

  Increases cardiorespiratory efficiency ad decreases time
• What is the adaptation of oxygen uptake in response to training?

  increased Amount of oxygen diffused into capillaries per breathe - higher intensities for longer & faster recovery
• What is the adaptation of lung capacity in response to training ?

  increased Total amount of oxygen able to be inspired per breath - higher intensities for longer & faster recovery
• What principle of training does OU/LC link with?

  SPECIFICITY

  • Cyclist must complete predominantly aerobic training 
• How does OU/LC improve performance in cyclists ?

  Increase oxygen in blood resulting in more efficiency and longer duration cycling
• What is the adaptation of haemoglobin levels in response to training?

  Protein in RBCs that carries oxygen in blood - higher intensities for longer & faster recovery
• What principle of training does haemoglobin levels link with?

  REVERSIBILITY 

  Swimmer tapers a training program
• How does haemoglobin levels improve performance in swimmers?

  Increases aerobic performance
• What is the adaptation of muscle hypertrophy in response to training?

  increase in Muscle growth/size - increase in strength/power and muscular endurance
• What principle of training does muscle hypertrophy link with?

  PROGRESSIVE OVERLOAD 

  • Weightlifter or bodybuilder increases weight
• How does muscle hypertrophy improve performance in weightlifters?


  Increases muscle mass
• What is the adaptation of fast twitch muscle fibres in response to training?

  increased anaerobic activity - faster lactate removal, increased hypertrophy, increase creatine stores - help produce power, strength & muscular endurance
• What is the adaptation of slow twitch muscle fibres in response to training?

  increased aerobic activity - increase in aerobic enzymes, mitochondria, capillary density, myoglobin and glycogen stores - help deliver oxygen and produce ATP through the aerobic energy system
• What principle of training does twitch muscle fibres link with?

  SPECIFICITY 

  • Sprinter focuses training on high intensity, short duration training
• How does twitch muscle fibres improve performance in sprinters ?

  Increases intensity of muscle contractions