Jan Roscoe Publications WJEC Examinations GCE Physical Education AS Unit 2 Active lifestyle and Physical Education Section B Participation in Physical

Jan Roscoe Publications

WJEC ExaminationsGCE Physical Education

AS Unit 2Active lifestyle and Physical Education

Section BParticipation in Physical Activity

Physical Development

Part 5:Understanding Long-term Adaptations

Resulting from Type of Training

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WJEC AS Level Physical Education

Unit 2 section B Part 5 2

Long-term adaptations

INDEXINDEX

3 - ADAPTATIONS PRODUCED BY STRENGTH TRAINING4 - ADAPTATIONS PRODUCED BY STRENGTH TRAINING - MUSCLE CELL RESPONSE (FAST

TWITCH)7 - ADAPTATIONS TO HIGH INTENSITY TRAINING - ATP8 - ADAPTATIONS TO HIGH INTENSITY TRAINING - NEURAL ADAPTIVE RESPONSE9 - ADAPTATIONS TO HIGH INTENSITY TRAINING - RECIPROCAL INNERVATION 11 - ADAPTATIONS TO HIGH INTENSITY TRAINING - CONNECTIVE TISSUE RESPONSE12 - ADAPTATIONS TO HIGH INTENSITY TRAINING - INDIVIDUAL RESPONSE

13 - BODY COMPOSITION 14 - BODY COMPOSITION - CHANGES DUE TO STRENGTH TRAINING, FEMALES

15 - ADAPTATIONS PRODUCED BY STRENGTH TRAINING16 - CELLULAR ADAPTATIONS PRODUCED BY AEROBIC TRAINING - MUSCLE CELL

RESPONSE17 - CELLULAR ADAPTATIONS PRODUCED BY AEROBIC TRAINING - NEURAL RESPONSE

18 - CELLULAR ADAPTATIONS PRODUCED BY AEROBIC TRAINING 19 - LONG-TERM EFFECT OF EXERCISE ON THE CARDIOVASCULAR SYSTEM

20 - CARDIAC ADAPTATIONS PRODUCED BY TRAINING22 - CARDIAC HYPERTROPHY25 - VASCULAR RESPONSES PRODUCED BY TRAINING

27 - EFFECT OF EXERCISE ON THE RESPIRATORY SYSTEM28 - AEROBIC CAPACITY - RESPIRATORY RESPONSE

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ADAPTATIONS PRODUCED BY STRENGTH ADAPTATIONS PRODUCED BY STRENGTH TRAININGTRAINING

m uscle

neural

sw eatingregression

bodycom position

connectivetissue

individualresponse

anaerobic adaptiveresponses

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MUSCLE CELL RESPONSE (FAST MUSCLE CELL RESPONSE (FAST TWITCH FIBRES)TWITCH FIBRES)

HYPERTROPHYHYPERTROPHY

muscle muscle hypertrophyhypertrophy (of fast twitch (of fast twitch fibres) fibres) increases cross sectional increases cross sectional areaarea of existing fibres by increasing: of existing fibres by increasing:– number of number of myofibrilsmyofibrils within each within each

muscle cellmuscle cell– sarcoplasmic volumesarcoplasmic volume– contractile proteins: contractile proteins: actin and actin and

myosin myosin filamentsfilaments– massmass of fast twitch fibres of fast twitch fibres

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MUSCLE CELL RESPONSE (FAST MUSCLE CELL RESPONSE (FAST TWITCH FIBRES)TWITCH FIBRES)

HYPERPLASIAHYPERPLASIA

hyperplasia hyperplasia means that the means that the numbernumber of fast twitch fibres increasesof fast twitch fibres increases

by by splittingsplitting of muscle fibres (splitting of muscle fibres (splitting length-ways)length-ways)

caused by caused by intense exerciseintense exercise as in as in heavy weight training or plyometricsheavy weight training or plyometrics

hence hence % of type II increases% of type II increases and % of and % of type I decreasestype I decreases

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ADAPTATIONS PRODUCED BY STRENGTH ADAPTATIONS PRODUCED BY STRENGTH TRAININGTRAININGMUSCLE CELL RESPONSE (FAST TWITCH FIBRES)MUSCLE CELL RESPONSE (FAST TWITCH FIBRES)

increase in muscle cell increase in muscle cell storesstores such as such as ATP, PC, and ATP, PC, and glycogenglycogen

increase in increase in anaerobic enzymesanaerobic enzymes

increase increase toleration of lactatetoleration of lactate in fast twitch fibres in fast twitch fibres

improved ability to improved ability to remove lactateremove lactate from muscle cell into from muscle cell into bloodblood

therefore enhancement of alactic/lactate and therefore enhancement of alactic/lactate and lactate/aerobic lactate/aerobic thresholdsthresholds -- delay in OBLAdelay in OBLA

hence improved capacities of hence improved capacities of alactic and lactic acid alactic and lactic acid systemssystems to resynthesise to resynthesise ATPATP

and ability to maintain maximal power output for longerand ability to maintain maximal power output for longer

decrease in decrease in DOMSDOMS (delayed onset muscle soreness) (delayed onset muscle soreness) particularly following eccentric trainingparticularly following eccentric training

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ADAPTATIONS TO HIGH INTENSITY TRAININGADAPTATIONS TO HIGH INTENSITY TRAINING

ATPATP

increases in stores of increases in stores of ATP ATP and PCand PC

and amounts of and amounts of anaerobic anaerobic enzymesenzymes

the ATP-PC system the ATP-PC system provides energyprovides energy for for slightly slightly longerlonger

which means that when which means that when exercise is taken at exercise is taken at maximum effortmaximum effort

eventually there will be a eventually there will be a delay in the delay in the ATP-PC to ATP-PC to lactic thresholdlactic threshold

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NEURAL ADAPTIVE RESPONSENEURAL ADAPTIVE RESPONSE

increased increased rate of responserate of response of of CNSCNS (Central Nervous (Central Nervous System)System)

recruitmentrecruitment of additional of additional fast twitch fibrefast twitch fibre motor units motor units

improved improved coordinationcoordination of of fast twitch fibrefast twitch fibre motor units motor units

tougheningtoughening of of proprioceptorsproprioceptors so that more force is so that more force is required to stimulate inhibitory signalsrequired to stimulate inhibitory signals

sensory organs such as sensory organs such as Golgi tendonsGolgi tendons (see section B3) (see section B3) become less sensitivebecome less sensitive

which allows which allows large muscle forces to developlarge muscle forces to develop in a given in a given muscle which in an untrained person could cause injurymuscle which in an untrained person could cause injury

hence hence increased strengthincreased strength

and and increase in rate of force productionincrease in rate of force production

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RECIPROCAL INNERVATIONRECIPROCAL INNERVATION

this occurs as an this occurs as an antagonistantagonist muscle is activated muscle is activated less during a movement less during a movement

the antagonist action is reduced the antagonist action is reduced without without conscious effortconscious effort as a sportsperson performs a as a sportsperson performs a powerful movement (powerful movement (using agonistsusing agonists as prime as prime movers)movers)

this leads to a this leads to a small increase in strengthsmall increase in strength of of the performer in learned and specific movementsthe performer in learned and specific movements

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early strength gainsearly strength gains during periods of strength during periods of strength training (between 6 months and 2 years depending on training (between 6 months and 2 years depending on exercise intensity)exercise intensity)

are almost all due to increased are almost all due to increased neural activationneural activation

long-term strength gainslong-term strength gains are are mostly due to muscle mostly due to muscle hypertrophyhypertrophy

Wikimedia commons/Wikimedia commons/Photo by: LocalFitness.com.au

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CONNECTIVE TISSUE RESPONSECONNECTIVE TISSUE RESPONSE

increase in thickness and strength of increase in thickness and strength of tendonstendons

increased flexibility of increased flexibility of ligamentsligaments

thickening and improved elasticity of thickening and improved elasticity of cartilagecartilage

improved capability of cartilaginous tissue to improved capability of cartilaginous tissue to absorb and expel synovial fluidabsorb and expel synovial fluid

hence improved cushioning against impact within hence improved cushioning against impact within a jointa joint

strengthening of strengthening of bone tissuebone tissue due to increased due to increased depositing of calciumdepositing of calcium

therefore therefore reduced risk of injuryreduced risk of injury

and reduced risk of and reduced risk of osteoporosisosteoporosis in older people in older people

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INDIVIDUAL RESPONSEINDIVIDUAL RESPONSE

adaptive response depends on individualadaptive response depends on individual– fitnessfitness– cultural differencescultural differences– gendergender– psychological factorspsychological factors– maturationmaturation

SWEATINGSWEATING

improved ability to sweatimproved ability to sweat

more efficient heat lossmore efficient heat loss

REGRESSIONREGRESSION

when when training stopstraining stops, , adaptive responses ceaseadaptive responses cease

the longer the training the more stable the adaptationthe longer the training the more stable the adaptation

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BODY COMPOSITIONBODY COMPOSITIONBODY COMPOSITION CHANGES DUE TO STRENGTH TRAININGBODY COMPOSITION CHANGES DUE TO STRENGTH TRAINING

anaerobic training can result in:anaerobic training can result in:– loss or increase in total body mass (depending on the loss or increase in total body mass (depending on the

training regime used and whether male or female)training regime used and whether male or female)– loss of fat massloss of fat mass– losses in relative fatlosses in relative fat– gains in fat free mass (FFM)gains in fat free mass (FFM)

Istockphoto Ron Summers/Damir SpanicIstockphoto Ron Summers/Damir Spanic

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BODY COMPOSITIONBODY COMPOSITIONBODY COMPOSITION CHANGES DUE TO STRENGTH TRAININGBODY COMPOSITION CHANGES DUE TO STRENGTH TRAINING

femalesfemales gain much less in FFM than gain much less in FFM than males due to hormonal differences:males due to hormonal differences:– presence of testosterone in males presence of testosterone in males

causes causes androgenicandrogenic effect effect– the building of the building of muscle massmuscle mass in in

malesmales

the amount of change of body mass the amount of change of body mass depends on total energy expendituredepends on total energy expenditure

Helen Roscoe PhotographyHelen Roscoe Photography

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ATPPC

glycogenglycolytic enzymes

lactic acid

ATPPC

glycogenglycolytic enzymes

lactic acid

AFTER SEVERAL WEEKS OF STRENGTH AFTER SEVERAL WEEKS OF STRENGTH (ANAEROBIC) TRAINING(ANAEROBIC) TRAINING

= SLOW TWITCH MUSCLE FIBRE (type I) (starts small gets smaller)= SLOW TWITCH MUSCLE FIBRE (type I) (starts small gets smaller)

== FAST TWITCH MUSCLE FIBRE (type II) (starts big gets bigger)FAST TWITCH MUSCLE FIBRE (type II) (starts big gets bigger)

MUSCLE CELLMUSCLE CELL

BEFORE TRAININGBEFORE TRAINING


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ADAPTATIONS PRODUCED BY AEROBIC ADAPTATIONS PRODUCED BY AEROBIC TRAININGTRAINING

MUSCLE CELL RESPONSEMUSCLE CELL RESPONSE

more more myoglobinmyoglobin is created in muscle cells is created in muscle cells

more and bigger more and bigger mitochondriamitochondria in muscle cellsin muscle cells

increased oxidative increased oxidative enzymesenzymes

hence increased activity of hence increased activity of Kreb’s cycleKreb’s cycle and and electron electron transport chaintransport chain

and increase in and increase in utilisation of fatutilisation of fat

increase in stores of increase in stores of glycogenglycogen in muscle in muscle

which enables which enables more fuelmore fuel to be available for aerobic work to be available for aerobic work

conversion of type IIb to type IIa fibresconversion of type IIb to type IIa fibres

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NEURAL RESPONSENEURAL RESPONSE

betterbetter recruitment of slow twitch fibre motor unitsrecruitment of slow twitch fibre motor units making making muscle usage more efficientmuscle usage more efficient

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CELLULAR ADAPTATION PRODUCED BY CELLULAR ADAPTATION PRODUCED BY AEROBIC TRAININGAEROBIC TRAINING

glycogenfats

oxygen uptake

glycogenfats

oxygen uptake

AFTER SEVERAL WEEKS OF AFTER SEVERAL WEEKS OF AEROBIC TRAININGAEROBIC TRAINING

= SLOW TWITCH MUSCLE FIBRE (type I)= SLOW TWITCH MUSCLE FIBRE (type I)

== FAST TWITCH MUSCLE FIBRE (type II) (do not increase in size)FAST TWITCH MUSCLE FIBRE (type II) (do not increase in size)

BEFORE TRAININGBEFORE TRAINING

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LONG-TERM EFFECT OF EXERCISE ON THE LONG-TERM EFFECT OF EXERCISE ON THE CARDIOVASCULAR SYSTEMCARDIOVASCULAR SYSTEM

EFFECT OFEXERCISE ON THECARDIOVASCULAR

SYSTEM


SYSTEM

increasedheart stroke

volume

bigger /stronger heart

reducedresting heart

rate


SYSTEM

improvedblood flow toheart muscle

resting bloodpressurelowered


SYSTEM

increasedelasticity ofmuscle in

arterial walls

balance oftriglycerides

and cholesterolimproved

increase inblood volume

and blood cells

increasedheart stroke

volume

improvedblood flow toheart muscle

bigger /stronger heart

increasedelasticity ofmuscle in

arterial walls

resting bloodpressurelowered

balance oftriglycerides

and cholesterolimproved

reducedresting heart

rateincrease inblood volume

and blood cells


SYSTEM

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CARDIAC ADAPTATIONS PRODUCED BY CARDIAC ADAPTATIONS PRODUCED BY TRAININGTRAINING


CARDIAC RESPONSECARDIAC RESPONSE

blood plasmablood plasma volume increases with training volume increases with training

therefore increased blood plasma volume therefore increased blood plasma volume enters enters left ventricleleft ventricle

increasing the increasing the stretchstretch of the ventricular walls by of the ventricular walls by the the Frank-StarlingFrank-Starling mechanism mechanism

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CARDIAC ADAPTATIONS PRODUCED BY CARDIAC ADAPTATIONS PRODUCED BY TRAININGTRAININGADAPTATIONS PRODUCED BY AEROBIC TRAININGADAPTATIONS PRODUCED BY AEROBIC TRAINING

CARDIAC RESPONSECARDIAC RESPONSE

cardiac hypertrophycardiac hypertrophy – heart becomes bigger and – heart becomes bigger and stronger (mainly left ventricle)stronger (mainly left ventricle)

increased increased ventricular muscle massventricular muscle mass and stronger and stronger elastic recoil of the myocardiumelastic recoil of the myocardium

causes a more forceful contraction during ventricular causes a more forceful contraction during ventricular systolesystole

therefore therefore stroke volumestroke volume increases and HR increases and HR decreases (decreases (bradycardiabradycardia))

and hence providing more oxygen per pulseand hence providing more oxygen per pulse

the net effect is up to the net effect is up to 20% bigger stroke volume20% bigger stroke volume and and greater oxygen deliverygreater oxygen delivery to muscles to muscles

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CARDIAC HYPERTROPHYCARDIAC HYPERTROPHY

REGULAR AEROBIC TRAININGREGULAR AEROBIC TRAINING

results in results in hypertrophyhypertrophy of the cardiac muscle, meaning of the cardiac muscle, meaning that the muscle becomes larger and strongerthat the muscle becomes larger and stronger

this means that the heart pumps a larger volume of this means that the heart pumps a larger volume of blood out per beat, hence the stroke volume is largerblood out per beat, hence the stroke volume is larger

this is termed this is termed bradycardiabradycardia and has the consequence of and has the consequence of producing a resting HR below 60 bpmproducing a resting HR below 60 bpm

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CARDIAC HYPERTROPHYCARDIAC HYPERTROPHYREGULAR AEROBIC TRAININGREGULAR AEROBIC TRAINING

at restat rest, a bigger stronger heart pumps more blood out per , a bigger stronger heart pumps more blood out per beat, even though the body’s requirement for oxygenated beat, even though the body’s requirement for oxygenated blood would be approximately the same as for an untrained blood would be approximately the same as for an untrained personperson

hence resting heart rate decreases, with the net effect of an hence resting heart rate decreases, with the net effect of an unchanged cardiac outputunchanged cardiac output

highly trained sportspeople tend to have resting heart rates highly trained sportspeople tend to have resting heart rates of well below 60 bpmof well below 60 bpm

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CARDIAC HYPERTROPHYCARDIAC HYPERTROPHYREGULAR AEROBIC TRAININGREGULAR AEROBIC TRAINING

during maximum exerciseduring maximum exercise, an increase in heart rate, , an increase in heart rate, coupled with an increase in stroke volumecoupled with an increase in stroke volume

results in an increase in cardiac outputresults in an increase in cardiac output

as expected, cardiac output for the endurance athlete is more as expected, cardiac output for the endurance athlete is more than double that of the untrained person than double that of the untrained person

due to due to cardiac muscle hypertrophycardiac muscle hypertrophy

BLOOD VESSELS IN THE HEARTBLOOD VESSELS IN THE HEART

blood flow to heart decreasesblood flow to heart decreases because heart muscle is more efficient because heart muscle is more efficient

hence hence decrease in resting HRdecrease in resting HR

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VASCULAR RESPONSES PRODUCED BY VASCULAR RESPONSES PRODUCED BY TRAININGTRAINING

VASCULAR RESPONSEVASCULAR RESPONSE

more haemoglobinmore haemoglobin is created and is available in is created and is available in blood for oxygen transport blood for oxygen transport

the the capillary systemcapillary system in a trained muscle bed is in a trained muscle bed is utilised better and developedutilised better and developed

there is there is increased capillarisationincreased capillarisation of trained of trained musclemuscle

and and improved dilationimproved dilation of existing capillaries due to of existing capillaries due to increased increased blood volumeblood volume

hence increase in hence increase in a-vOa-vO22 diff diff

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VASCULAR RESPONSES PRODUCED BY VASCULAR RESPONSES PRODUCED BY TRAININGTRAINING

VASCULAR RESPONSEVASCULAR RESPONSE

increased elasticityincreased elasticity and and thickness of smooth thickness of smooth musclemuscle of of arterial wallsarterial walls

makes walls tougher and therefore makes walls tougher and therefore less likely to less likely to stretchstretch under pressure under pressure

hence a more effective hence a more effective blood distributionblood distribution

this this maintainsmaintains the blood pressure which forces blood the blood pressure which forces blood through the capillary networkthrough the capillary network

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EFFECTS OF EXERCISE ON RESPIRATORY EFFECTS OF EXERCISE ON RESPIRATORY SYSTEMSYSTEM

EFFECT OFEXERCI SE ONRESPI RATORY

SYSTEM


SYSTEM

respiratorym uscles get fi tter

and stronger

increase in lungvo lum e andcapacity tobreathe air


SYSTEM

im proves bloodfl ow to upperlobes o f lungs

im provedutilisation o f the

alveo li

im provedrecovery from

exercise

sm aller oxygendebt


SYSTEM

increase ingaseous

exchange


SYSTEM

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AEROBIC CAPACITYAEROBIC CAPACITY

TRAINING EFFECTS PRODUCED BY AEROBIC TRAINING EFFECTS PRODUCED BY AEROBIC ACTIVITYACTIVITY

RESPIRATORY RESPONSERESPIRATORY RESPONSE

musculature of the torsomusculature of the torso becomes stronger and becomes stronger and more efficientmore efficient

lung volumeslung volumes increase slightly, increase slightly, greater volumes greater volumes of airof air can be breathed per breath can be breathed per breath

increase in VC at the expense of RVincrease in VC at the expense of RV

hence hence decrease in breathing ratedecrease in breathing rate (f) at (f) at submaximal workloadssubmaximal workloads

and increase in breathing rate (f) at maximal and increase in breathing rate (f) at maximal workloadsworkloads

hence large increase in hence large increase in volume of air breathed volume of air breathed per minute per minute ((VEVE))

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AEROBIC CAPACITYAEROBIC CAPACITYTRAINING EFFECTS PRODUCED BY AEROBIC TRAINING EFFECTS PRODUCED BY AEROBIC

ACTIVITYACTIVITY

RESPIRATORY RESPONSERESPIRATORY RESPONSE

increase in pulmonary bloodincrease in pulmonary blood flow and plasma flow and plasma volumevolume

efficiency of efficiency of alveolialveoli improves, and more alveoli are improves, and more alveoli are utilisedutilised

hence hence increased gaseous exchangeincreased gaseous exchange and and VOVO22maxmax

during maximal workloads there is a big during maximal workloads there is a big increase in increase in breathing ratebreathing rate (f) (f)

hence hence much bigger valuesmuch bigger values of minute ventilation ( of minute ventilation (VEVE) ) are achievedare achieved

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Jan Roscoe Publications WJEC Examinations GCE Physical Education AS Unit 2 Active lifestyle and Physical Education Section B Participation in Physical