TRAINING TRAINING ADAPTATIONS (CH11)ADAPTATIONS (CH11)

Training principle of Training principle of ADAPTATIONADAPTATION

ALSO REFERRED TO AS THE SAID PRINCIPLEALSO REFERRED TO AS THE SAID PRINCIPLES = Specific A = Adaptation I = Imposed D = S = Specific A = Adaptation I = Imposed D =

DemandsDemands

It states that the physical activity we are It states that the physical activity we are involved involved

in encourages our bodies to adapt in specific in encourages our bodies to adapt in specific

ways to meet its demands.ways to meet its demands.

TRAINING PRINCIPLE OF TRAINING PRINCIPLE OF ADAPTATIONADAPTATION

WHAT IS MEANT BY WHAT IS MEANT BY ADAPTATION?ADAPTATION?

- a long term physiological - a long term physiological change in response to change in response to training loads that allows training loads that allows the body to meet the new the body to meet the new demands.demands.

Athletes training - specific Athletes training - specific to their sport.to their sport.

The outcome of the The outcome of the athletes training athletes training adaptations need to be adaptations need to be specific to their training specific to their training program.program.

ADAPTATIONSADAPTATIONS IF AN ATHLETES TRAINING LOAD IF AN ATHLETES TRAINING LOAD

WAS NOT SUFFICIENT TO WAS NOT SUFFICIENT TO CHALLENGE THE BODY, THEN NO CHALLENGE THE BODY, THEN NO ADAPTATIONSADAPTATIONS WILL RESULT AND A WILL RESULT AND A PLATEAUPLATEAU WILL OCCUR! WILL OCCUR!

PLATEAU……. When the body adjusts PLATEAU……. When the body adjusts to new loads and to new loads and maintenance of maintenance of existing conditions/state prevailsexisting conditions/state prevails..

ADAPTATIONS…ADAPTATIONS… ARE THE RESULT OF SPECIFIC ARE THE RESULT OF SPECIFIC

DEMANDS PLACED ON THE BODYDEMANDS PLACED ON THE BODY ARE DEPENDENT ON THE ARE DEPENDENT ON THE VOLUME, VOLUME,

INTENSITY AND FREQUENCY OF INTENSITY AND FREQUENCY OF TRAININGTRAINING

CHECKPOINTS PG 265CHECKPOINTS PG 265 TO ASSIST REFER TO PG 239 TO ASSIST REFER TO PG 239 write down write down

pleaseplease

Qu 1a: List 3 training methods that will Qu 1a: List 3 training methods that will predominantly bring about training predominantly bring about training adaptations to the aerobic energy system.adaptations to the aerobic energy system.

B: List three training methods that will B: List three training methods that will predominantly bring about training predominantly bring about training adaptations to the anaerobic energy adaptations to the anaerobic energy systems.systems.

2. List two reasons why it is advantageous to 2. List two reasons why it is advantageous to use fat in preference to CHO as a fuel when use fat in preference to CHO as a fuel when working under aerobic conditions… CHO are working under aerobic conditions… CHO are also important though!!also important though!!

3. What role do enzymes play in the body?3. What role do enzymes play in the body?

ADAPTATIONSADAPTATIONSADAPTATIONS OR LONG TERM CHANGES ADAPTATIONS OR LONG TERM CHANGES OCCUR TO EACH OF THE FOLLOWING… OCCUR TO EACH OF THE FOLLOWING…

CARDIOVASCULAR SYSTEMCARDIOVASCULAR SYSTEM

RESPIRATORY SYSTEMRESPIRATORY SYSTEM

MUSCULAR SYSTEMMUSCULAR SYSTEM

ENERGY SYSTEMENERGY SYSTEM

Cardiac HypertrophyCardiac Hypertrophy

Stroke VolumeStroke Volume

As a result of the enlarged ventricle, stroke As a result of the enlarged ventricle, stroke volume will increase with aerobic training. volume will increase with aerobic training.

This is beneficial at rest and at submaximal This is beneficial at rest and at submaximal exercise because it allows the same amount of exercise because it allows the same amount of blood to be delivered to the muscles but with blood to be delivered to the muscles but with less beats (lower intensity). less beats (lower intensity).

At maximal exercise the higher SV means more At maximal exercise the higher SV means more blood blood in totalin total is delivered to the working is delivered to the working muscles, thus, more oxygen and glycogen is muscles, thus, more oxygen and glycogen is received for energy production while waste received for energy production while waste products (lactic acid, H+ ions, COproducts (lactic acid, H+ ions, CO22, ADP) are , ADP) are removed quicklyremoved quickly

Stroke VolumeStroke Volume

Stroke Volume (mL / beat)

Heart Rate (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

Stroke VolumeStroke Volume

020406080

100120140160180200

SV

(mL

/bea

t)

Rest Maximal Exercise

Untrained

Trained

Elite

Heart Rate: Rest & Submax Heart Rate: Rest & Submax

a – VO2 Difference a – VO2 Difference (O2 extracted by muscles)(O2 extracted by muscles)

Muscular Adaptations Muscular Adaptations Aerobic TrainingAerobic Training

Increased Capillary DensityIncreased Capillary Density– Occurs in the heart and skeletal muscleOccurs in the heart and skeletal muscle

Muscular Adaptations Muscular Adaptations Aerobic TrainingAerobic Training

Increased MitochondriaIncreased Mitochondria

Endurance Trained Strength Trained Untrained

mitochondria capillary

MitochondriaMitochondria

Are the site where ATP is produced. Are the site where ATP is produced. More of these = more oxygen can be used More of these = more oxygen can be used

by the muscle to breakdown fats and CHO’sby the muscle to breakdown fats and CHO’s Thus more ATP can be produced Thus more ATP can be produced aerobicallyaerobically

and endurance performance increases.and endurance performance increases. There is an increase in There is an increase in sizesize and and numbernumber Mainly occurs in slow twitch fibresMainly occurs in slow twitch fibres This accounts for a lot of the increase in This accounts for a lot of the increase in

VO2max following endurance training.VO2max following endurance training.

Capillary DensityCapillary Density

Capillaries are the smallest blood Capillaries are the smallest blood vessels that surround the muscle vessels that surround the muscle tissuetissue

They are the site of gas exchange They are the site of gas exchange between the muscle and bloodbetween the muscle and blood

More capillaries enables more O2 (and More capillaries enables more O2 (and other nutrients such as CHO and other nutrients such as CHO and FFA’s) to be delivered to the muscle.FFA’s) to be delivered to the muscle.

It also means waste products can be It also means waste products can be removed faster.removed faster.

Oxidative EnzymesOxidative Enzymes

Oxidative enzymes are responsible Oxidative enzymes are responsible for converting glycogen to ATP via for converting glycogen to ATP via the Kreb’s Cycle. Oxidation = oxygen the Kreb’s Cycle. Oxidation = oxygen = aerobic system= aerobic system

Improved function of these enzymes Improved function of these enzymes = larger amounts of ATP produced & = larger amounts of ATP produced & more efficiently (faster)more efficiently (faster)

Muscle Glycogen SynthaseMuscle Glycogen Synthase

Enzyme that converts glucose to Enzyme that converts glucose to glycogen.glycogen.

Training results in increased Training results in increased concentration in slow-twitch and also concentration in slow-twitch and also fast-twitch fibres.fast-twitch fibres.

Increases in this enzyme = more Increases in this enzyme = more glycogen can be stored and ultimately glycogen can be stored and ultimately more energy can be produced through more energy can be produced through both anaerobic and aerobic glycolysis.both anaerobic and aerobic glycolysis.