Project 2
Topic 2
Chronic Adaptations to Training
Adaptations occur in:
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Muscular System
Skeletal System
Cardiovascular System
Respiratory System
Energy Systems
• Aerobic
• Anaerobic
Chronic Adaptations
To initiate adaptations to the body systems training must:
• Training should “overload” the system that the individual
wishes to train!
• Work above and beyond what the system is accustomed to
and it will adapt
• Training should be specific to achieve the desired adaptations
• Training has been occurring for a minimum of 6-8 weeks,
training at least 3 sessions per week.
Muscular System
Hypertrophy & Hyperplasia
Capillaries
Mitochondria
Myoglobin Stores
Tolerance to Lactic Acid
Storage of Glycogen & Fat
Skeletal System
Strength & stretch of connective tissue
(tendons & ligaments)
Bone density
Hyaline cartilage
Synovial fluid
Cardiovascular System
Cardiac Hypertrophy
Stroke Volume
Cardiac Output
Blood Volume
Resting Heart Rate
Resting Blood Pressure
Recovery Time
Respiratory System
Strength of Respiratory Muscles
Vital Capacity
1 Minute Ventilation
O² Diffusion Rate
Energy Systems
-Aerobic
ATP & CP
Lactic Acid System (Anaerobic Glycolysis)
-Anaerobic
Activity of oxidative enzymes
Fuel sources (fats & glucose)
Recap on the Muscles
Fast Twitch (Type II)
Slow Twitch (Type I)
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• RED MUSCLE FIBERS:
- red in colour (high myoglobin
content)
- surrounded by many capillaries
- numerous mitochondria
- low glycogen content (they also
metabolize fatty acids and proteins,
which are broken down into the
acetyl CoA that enters the Krebs
cycle)
WHITE MUSCLE FIBERS:
large in diameter
light in colour (low myoglobin)
surrounded by few capillaries
relatively few mitochondria
high glycogen content (they have a
ready supply of glucose for
glycolysis)
-  anaerobic capacity
– Fatigue easily
– Fast contractile velocity
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Anaerobic exercise (sprinting, weightlifting) – short duration, great intensity
(fast-twitch muscle fibers); creatine
phosphate + glycogen (glucose) from
muscle
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Aerobic exercise (long-distance
running, swimming)- prolonged but at
lower intensity (slow-twitch mucle
fibers) fuels stored in muscle, adipose
tissue and liver
Muscular Adaptations
Hypertrophy & Hyperplasia
Increase in Size: Hypertrophy (Particularly Type II)
Increase in Number: Hyperplasia
↑ No. of Capillaries
Increase in number enables greater delivery of O² rich blood
↑ No. of Mitochondria
Increase in number allows more aerobic energy to be
produced
↑ Myoglobin Stores
Increase in number allows more storage and supply of O2 to
the muscle cells
↑ Tolerance to Lactic Acid
you produce the same amount of Lactic Acid however the
body can withstand higher levels
↑ Storage of Glycogen & Fat
this creates a more readily available supply of energy
Skeletal Adaptations
 in strength & stretch of connective tissue (tendons &
ligaments)
Ligament / Tendon Strength and stretch Increases due to an
increase in collagen and due to small amounts of damage that
occur during exercise increase release of molecules that
promote repair and re-growth
Increase in connective tissue surrounding muscle fibers
Increased bulk
 Bone Density (thicker and stronger) due to in bone
calcium and mineral stores as a result of compensating
for increased workloads
 thickness of hyaline cartilage
Stimulated by increased workload, creates more
protection
 production of synovial fluid
Stimulated by increased workload, creates more
efficient movement and protection
Cardiovascular Adaptations
Cardiac Hypertrophy
enlargement of the heart muscle . Heart chambers are enlarged which increases ventricular volume
(most important is Left Vent. size – why?)
↑ Stroke Volume (vol. of blood pumped per beat)
SV increases at REST, during sub max & max workloads.
↑ Cardiac Output (Q) (Q= SV x HR amount of blood leaving the heart in 1 min)
Increases due to bigger heart and bigger volume. Q remains unchanged at rest and even during sub
max. work regardless of how hard you train. During max. exercise Q may increase up to 30 litres per
minute for highly trained athletes
↑ Blood Volume
Effect of aerobic training, can be up to 25%. Results in no. of RBC increase, therefore haemoglobin
increases thus O2 carrying capacity increases also.
↓ Resting Heart Rate
Because the athlete has greater stroke volume the heart does not need to beat as often to pump the
same amount of blood around the body. Resting Heart Rate below 60bpm is termed bradycardia.
↓Resting Blood Pressure
Both systolic and diastolic blood pressure levels may decrease during REST and EXERCISE.
Less/slower beats reduce blood vessel resistance to blood flow and reduces strain on the heart.
↓Recovery Time
The heart rate of an athlete will return to normal (pre exercise levels) quicker than an untrained
person.
↑ overall aerobic fitness
Respiratory Adaptations
↑ Strength of Respiratory Muscles
increased strength of respiratory muscles such as:
Diaphragm
Inter costal muscles
Rhomboids Sternocleidomastoid
This will further expand the thoracic cavity creating a bigger volume (= more O²)
↑ Vital Capacity
As a result of increased number of alveoli activated & capillarisation around those alveoli
↑ 1 Minute Ventilation
the total volume of gas entering the lungs per minute.
↑ O² Diffusion Rate
This is due to capillarisation around the alveoli.
Over all = Increased Maximum Oxygen Uptake (VO2 MAX) (Aerobic Fitness)
Between 5 - 30 %.
Due to:
increased muscle and alveoli capillarisation
increased gaseous exchange
greater oxygen extraction by muscles
Energy Systems
Anaerobic (without oxygen)
• ATP & CP
– Will increase stores of ATP & CP
• Lactic Acid System (Anaerobic Glycolysis)
–  in levels of glycolytic enzymes
– Less Lactic Acid produced
– Increased buffering capacity more able to tolerate
lactic acid for longer
– More energy can be produced through these systems
Energy Systems
Aerobic (with Oxygen)
• ↑ activity of oxidative enzymes
• ↑ increased capacity to oxidize Fats shifts the energy source
from glucose to fat (to spare glucose)
What do these adaptations mean?
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More availability of oxygen
More efficiency in utilising oxygen
Better tolerance to lactic acid
Increased fatigue resistance
Overall;
• Increased aerobic fitness levels (better VO2max)