TRAINING
ADAPTATIONS
Presented by
Mohammad Kraizem
OBJECTIVES
 Describe and analyze physiological
responses to anaerobic training
 Describe and analyze physiological
responses to aerobic training
 Recognize the causes, signs,
symptoms, and effects of overtraining
and detraining
THERE ARE 2 TYPES OF PHYSIOLOGICAL
RESPONSES TO EXERCISE:
 1. Immediate short-term responses (acute responses) –
last for the duration of the exercise and a short time
afterwards.
 2. Long-term responses (chronic adaptations) – the body
adapts over time to an exercise program. Known as the
training effect and will last until training ceases.
 Upon cessation, de-training (reversibility) will occur-
revert back to pre-conditioned state.
CHRONIC TRAINING ADAPTATIONS
 These depend on:
 The type of training undertaken.
Aerobic training – 6-12 weeks at systems
and tissue level.
 The frequency, duration and intensity of the
training.
 The individual’s capacity and hereditary
factors.
SAID PRINCIPLE- SPECIFIC, ADAPTATION,
IMPOSED, DEMANDS
 “the particular activity we are
involved in will encourage
our bodies to adapt in
specific ways to meet that
activity’s specific demands.
 Adaptation- long term
physiological change in
response to training loads that
allows the body to meet new
demands.
CHRONIC ADAPTATIONS TO
AEROBIC/ENDURANCE TRAINING
 A). CARDIOVASCULAR ADAPTATIONS TO AEROBIC
TRAINING :
 designed to bring about more efficient delivery of o2 to
the working muscle.
 CV adaptations are good b/c they decrease risk of
developing CV disease and other health related issues.
 -best developed through continuous, Fartlek and longer
interval type training.
FARTLEK
 which means "speed play" in Swedish, is a training method
that blends continuous training with interval training.
 The variable intensity and continuous nature of the exercise
places stress on both the aerobic and anaerobic systems.
 It differs from traditional interval training in that it is
unstructured; intensity and/or speed varies, as the athlete
wishes.
 Most fartlek sessions last a minimum of 45 minutes and can
vary from aerobic walking to anaerobic sprinting. Fartlek
training is generally associated with running, but can include
almost any kind of exercise.
ADAPTATIONS INCLUDE:
1.Cardiac Hypertrophy; like skeletal muscle the heart will
hypertrophy if exercised (enlarge). Left ventricle chamber will
enlarge in volume and thus significantly increase SV (stroke
volume). Aerobic.
2.Increase capillarisation of heart; develops an increased
coronary blood supply.
 Exercise or training regularly over an extended period of time
(3 times per week for 6- 8 weeks) leads to the development of
long-term or chronic adaptations to training.
 Evidence of these adaptations can occur at various stages
Once achieved, these adaptations are retrained unless
training ceases. Upon cessation, the body will gradually revert
to its pre-training condition (de-training).
CAPILLARISATION
 Capillarisation is a muscle growing process
where the blood vessels surrounding a
muscle fiber (cell) increase in number.
 It results from performing high reps during
workout as well as aerobic exercise.
 Capillarisation can help with the recovery
process of the muscles as greater blood flows
to muscles imply more oxygen and nutrients
can travel to the muscles.
UNLIKE ACUTE RESPONSES TO EXERCISES, CHRONIC
ADAPTATIONS TO TRAINING VARY GREATLY AND ARE
DEPENDANT UPON:
 Type and method of training undertaken – aerobic vs
anaerobic training. Chronic responses are very specific to the
type of training performed.
 The frequency, duration and intensity of the training
undertaken – the greater these things, the more pronounced
the adaptations
 The individual’s capacities and hereditary factors (genetic
make-up)
CHRONIC
ADAPTATIONS
TO AEROBIC
(ENDURANCE)
TRAINING:
 Minimum period is 6
weeks
 More evident over 12
weeks
 Adaptations occur at
both tissue and system
levels.
CARDIORESPIRATORY ADAPTATIONS
TO AEROBIC (ENDURANCE) TRAINING
 Chronic cardio-respiratory adaptations are primarily
designed for more efficient delivery of larger quantities
of oxygen to working muscles.
 They decrease cardiovascular disease (CVD)and other
health-related illnesses.
 Cardio-respiratory adaptations are best developed
through continuous, fartlek and longer interval type
training.
CARDIOVASCULAR ADAPTATIONS:
Cardiac hypertrophy (increased ventricular
volume):
 Enlargement of the heart muscle itself
 Increase in size and volume of the ventricular chambers,
particularly the left ventricle occurs.
 Significantly increases stroke volume
INCREASED CAPILLARISATION OF THE
HEART MUSCLE:
 Increase in capillarisation of the heart muscle
itself (Increase in capillary density and blood flow
to the heart muscle)
 Increased supply of blood and oxygen allows the
heart to beat more strongly and efficiently during
rest and exercise
 Coronary protective benefit (therefore decreased
risk of heart attack)
INCREASED STROKE VOLUME OF THE
HEART:
 Heart ejects a greater volume of blood with each
beat Stroke volume is greater at rest, during submax and max workloads for a trained athlete
compared to an untrained person
 Eg. Average stroke volume at rest:
 Untrained male - 70-80millilitres/beat,
 Trained male endurance athlete -
100millilitres/beat or more.
DURING MAXIMAL EXERCISE:
 Untrained person – 110 millilitres/beat
 Trained person – 130 millilitres/beat
 Elite endurance athletes – 190
millilitres/beat
 Trained and untrained females have lower
stroke volumes than their male counterparts
under all exercise conditions, mainly due to a
smaller heart size
LOWER RESTING HEART RATE:
 The amount of oxygen required by an individual
at rest does not alter as a result of their training
status.
 At rest, it takes about 5 litres of blood per minute
(cardiac output) to circulate around the body to
supply the required amount of oxygen to the
body cells
 Cardiac output (Q) is equal to stroke volume (SV)
multiplied by heart rate (HR).
 Q = SV x HR
 However, if an individual has developed a greater stroke volume,
the heart does not have to beat as frequently to supply the
required blood flow
 Eg.
 Before training:
 Q = SV x HR
 5L/min = 70 mL/beat x 71 beats/min
 After training:
 Q = SV x HR
 5L/min = 100 mL/beat x 50 beats/min
 This is why resting heart rate is a useful indicator of aerobic
fitness.
 Lower resting heart rate – greater level of aerobic
fitness
 · Elite – 35bpm (marathon runners, triathletes,
distance swimmers)
 · Average adult male – 70bpm
THANK YOU ALL