Effects of training

Occurs while you are exercising/ recovering

• as a result of exercising (acute training sessions) • after the time of training

the physiological changes your body makes in response to the demands of exercise

• Acute responses- immediate, - consider cardiovascular, respiratory, and muscular responses • Chronic adaptations- long-term, - Circulo-respiratory effects can be observed at rest, during submaximal exercise and during maximum exercise - Muscular adaptations will vary and depend on what type of training is being performed i.e., aerobic vs. anaerobic.

only last for the duration of the exercise

a minimum of 6 weeks of training - usually want to reach fitness 2-3 weeks before season, thus start training 6-9 weeks before

At rest, during sub-maximal exercise and during maximum exercise

depends on the type of training performed, e.g. aerobic or anaerobic

• increased heart rate: - as a result of increased demand for fuels and o2 by working muscles and a resultant increase increase in the need to remove waste products (also produced at faster rate), inc lactate, co2, H+ - as a result, heart needs to pump faster/ harder to increase blood supply and amount of elements (o2 and fuels) it carries to working muscles • stroke volume - a measure of how much blood is squeezed out of the heart into aorta each time it beats - during exercise, heart muscles contract more forcefully to increase blood(and hence o2 supply) to your muscles - causes more complete emptying of ventricles, so stroke volume increases • cardiac output (q) - the amount of blood pumped out of heart per minute • Increased systolic blood pressure - larger number= pressure in arteries at higher pressure (systolic blood pressure) - lower number= when the heart is relaxing (diastolic blood pressure) - because stroke volume, heart rate and cardiac output increase, more blood pumped out into the arteries = expect rise in pressure • Increased blood flow - increases because of an increase in Q and a greater distribution of blood away from the non-working areas to active muscles • Redistribution of blood flow to working muscles - blood tends to flow to tissue and cells in proportion to their level of activity - specific increases of blood supply occur to body parts that require extra supplies or o2 and fuels to support increased workloads - specific decreases to body parts not requiring extra o2 and fuel for that period - e.g. At rest: muscles (15-20%); organs (80-85%) During exercise: muscles (80-90%); organs (10-20%) • Increased a-VO2 difference - as exercise occurs, more o2 is extracted from blood as it passes through the muscle as it is needed to produce energy to keep the muscle contracting • Decreased blood plasma volume - due to increased sweating, blood plasma volume usually decreases during strenuous (difficult) exercise • Increased blood lactate concentrations - depend on duration of exercise and how long o2 deficit is for - occurs when clearance of blood lactate does not match production • blood pH decreases - increase in acidity as a result of increased blood lactate concentration

cardiac output (q)= stroke volume (SV) x heartt rate (HR) Q= SV*HR

full form: arteriovenous oxygen difference - the difference between oxygen concentration in the arteries and the oxygen concentration in the veins - shows how much o2 is being absorbed into muscles and used to produce aerobic energy

process of o2 diffusing out into muscle from arteries

x ml of oxygen per 100 ml of blood

Those changes that occur over longer periods of time as a direct result of the training undertaken - they remain after recovery from exercise has been completed

• The individual athletes’ capacities and genetic factors • The frequency, duration and intensity of training • The type and method of training used: • Power (anaerobic) type training • Endurance (aerobic) training at submaximal level

• Decreased resting heart rate (HR) • Cardiac hypertrophy-> (an increase and growth of muscle) • Increased stroke volume (SV) • Unchanged or decreased cardiac output • Increased blood volume and haemoglobin • Decreased blood pressure • Increased capillarisation of the heart muscle (formation of an increase in capillaries that surround a muscle) • Increased capillarisation of skeletal muscle • Decreased lung ventilation (improved oxygen extraction)

Endurance athletes: ventricular cavities (esp. the left) become larger with no increase in the thickness of heart’s walls Non-endurance athletes: thickness of ventricular wall increases, esp left ventricle, but no increase in size of cavity

• Decreased heart rate (HR) • Cardiac hypertrophy • Increased capillarisation of the heart muscle • Improved heart rate recovery rates • Increased stroke volume (SV) • Decreased blood flow to working muscles (increased efficiency) • Decreased blood pressure • Increased a-VO2 difference • Unchanged cardiac output (Q) • Decreased minute ventilation • Decreased or unchanged VO2 (oxygen consumption) • Increased LIP

• Cardiac hypertrophy • Increased capillarisation of heart muscle • Increased capillarisation of skeletal muscle • Increased stroke volume (SV) • Increased cardiac output (Q) • Increased VO2 max • Improved heart rate recovery rates • Increased a-VO2 difference • Increased/unchanged muscle blood flow • Increased minute ventilation • Increased LIP (resulting in decreased lactic acid production

photos

• Increased Oxygen extraction by increased concentrations of myoglobin • Increased oxygen delivery • Increased numbers of energy production sites i.e., size and number of Mitochondria • Increased oxidation of fats (glycogen sparing) • Increased fuel stores of muscle glycogen & triglycerides • Increased size of slow twitch muscle fibres • Decreased utilisation of Anaerobic Glycolysis System

type of training undertaken, the muscle group/s being targeted, the base fitness level of the athlete, the gender of the athlete, and the age of the athlete

anaerobic and calisthenic

• Increased muscles stores of ATP & PC stores (as a result of muscular hypertrophy from the training type • Increased levels of enzymes and thus an increases in the capacity of the ATP-PC system) • Increased muscle glycogen stores and glycolytic enzymes & thus increased glycolytic capacity • Increased storage of glycogen • Increased size of fast twitch muscle fibres (Muscular Hypertrophy) • Increased speed & force of contraction • Increased strength amounts of connective tissue • Increased numbers of muscle capillaries • Flexibility training effects: Increased length of muscles, tendons & ligaments, increased range of joint movement.