2.  Give out table to complete as we go through powerpoint. Notes book will help

3.  Athletes train to adapt their bodies to a particular sport/activity.  Training should be; ◦ Specific to their sport ◦ Specific to the desired outcome as a result of adaptations.  SAID Principle S = Specific A = Adaptation I = Imposed D = Demands  Adaptation = “a long-term physiological change in response to training loads that allows the body to meet new demands.  Stress on the body causes adaptations.  A plateau occurs when the training load is not sufficient to cause stress.  Adaptations can be classified as acute and chronic; ◦ Acute – Immediate physiological response to exercise which last the duration of the exercise session. Type of training not important. ◦ Chronic – Long-term changes that occur with training. ◦ In this chapter, we will focus on chronic changes.

4. Aerobic Training (to improve the efficiency of the aerobic system to provide energy to the working muscles and for the removal of wastes) – Cardiovascular – Respiratory – Muscular Anaerobic Training (training effects are mainly seen in the muscular system. Improvements are in anaerobic capacity –strength, power and speed) – Cardiovascular – Muscular

5. Anaerobic training methods Aerobic training methods Plyometrics or ballistic stretching Continuous Weights/resistanceFartlek Interval (short/intermediate) Interval Circuit (high work-rest ratio) Circuit (low work-rest ratio) SprintFlexibility VCE Physical Education - Unit 4

7. Chronic adaptations which occur to the structure and function of the heart, blood vessels (arteries, veins and capillaries) and the blood.

8. – a muscle which responds by getting bigger and stronger. – Increase in size and volume of left ventricle. – Increase in Stroke volume. (Q = HR x SV). – With aerobic training resting HR will decrease. – Improved HR recovery post exercise

9. ◦ an increase in capillaries that feed the heart. This improves blood flow to the heart, delivering more oxygen to the heart muscle to meet the energy demands of the myocardium (heart muscle). ◦ Also an increased capillarisation to skeletal muscle. Most evident in slow-twitch muscle fibres. The larger the muscle fibre the greater the number of capillaries around it.

10. ◦ increases in plasma volume ◦ Increase in red blood cell volume of the blood, therefore increasing overall blood volume. ◦ These increases occur within days of training, however RBC increases take weeks. Increases of 20- 25% greater than an untrained person. ◦ Total amount of haemoglobin (oxygen-carrying compound found in RBC’s)in blood increases with aerobic training.

11.  Aerobic training may reduce BP at rest and during submaximal exercise, but not during maximal exercise.  Blood lactate concentration decreases with aerobic training.  LIP – reflects the balance between lactate entry into and removal from the blood.  LIP - The ability to sustain high-exercise intensities without accumulating lactate is strongly related to performance in endurance events.  With aerobic training endurance athletes become better at clearing lactate because of an increase in oxidation and gluconeogenisis (the production of glucose, mostly in the liver, from amino acids, fats, lactate and other non-carbohydrate substances.

12.  Cardiovascular adaptations to AEROBIC training: ◦ Increase in size and volume of left ventricle ◦ Increased capillarisation of heart muscle ◦ Increased stroke volume ◦ Decreased blood pressure ◦ Decreased resting heart rate ◦ Improved HR recovery post exercise ◦ Increased blood volume and haemoglobin levels ◦ Increased arteriovenus oxygen difference.

13.  ACTIVITY – Complete table pg 299  ACTIVITY - TTT pg 302  Peak Performance ◦ MC 2, 6 ◦ Go 2a

14.  These adaptations allow for greater oxygen to be taken in and used by the body. ◦ Increased lung ventilation during maximal exercise ◦ Increased VO2MAX ◦ Increased alveoli surface area ◦ Increased LIP

15. Increased VO 2 max – Due to;  Increase in cardiac output,  Increase in RBC numbers,  Increase in a-VO 2 diff  Increase in muscle capillarisation  Improved oxygen extraction. VCE Physical Education - Unit 4

16.  a-V0 2 difference = Arteriovenous oxygen difference: “difference in oxygen consumption when comparing that in the arterioles to the venules, and an indirect measure of how much oxygen muscles are using”  An ↑in a-V0 2 difference results in ◦ More blood being pumped to active muscles (especially slow-twitch) ◦ Muscle fibres better at extracting and processing oxygen as a result of ↑ ’ed mitochondria numbers, more oxidative enzymes and ↑’ed levels of myoglobin. ◦ All of this is due to the oxygen demands of the muscles VCE Physical Education - Unit 4

17. a-V02 difference 12 mL/100mL 18 mL/100mL

18.  Complete table pg 305  TTT pg 305  Peak Performance  MC – 8  WU - 3

19.  Muscular adaptations are specific not only to the training undertaken but also to the muscle fibres within the muscle. ◦ Muscle Structure  Contain both fast and slow muscle fibres.  Aerobic training has an effect on both fibre types.  Slow twitch increase aerobic capacity as a result of aerobic training.  Changes also occur in fast-twitch fibres, but to a lesser extent.  Slow twitch fibres increase in size (hypertrophy) as a result of aerobic training, due to increased capillarisation.

20. ◦ a-vO 2 diff (arteriovenous oxygen difference)  a measure of the amount of oxygen the working muscles are using. The difference in the oxygen concentration in the arterioles compared to the venules, after passing through the muscle.  Increased diffusion, to the working muscles, combined with the increase capacity of the muscles to extract and process oxygen leads to an increase in the a-vO 2 diff of the working muscles.

21. ◦ Myoglobin and mitochondria  Myoglobin content in slow-twitch fibres increases as a result of aerobic training.  Myoglobin_______________________________________ ____________________________________________  Mitochondria____________________________________ _____________________________________________  Increased myoglobin levels increase available oxygen for aerobic respiration.  Mitochondria increase in size, number and surface area, enhancing the capacity of the muscle to produce energy ATP aerobically.  Increase in mitochondria increases the oxidative enzymes that allow endurance athletes to work at higher percentages of their VO 2 max without accumulating blood lactate.

22. ◦ Oxidation of Fats  Three factors that result from aerobic training and increase the ability of the muscles to oxidise fats are  An increase in intramuscular triglycerides.  An increase in free-fatty acids.  An increase in oxidative enzymes. - An increase in oxidation of fat at submaximal intensities is beneficial to endurance athletes as it allows them to conserve glycogen stores. - The glycogen sparing occurs because of the release of fatty acids

23. ◦ Oxidation of glycogen  Aerobic training increases the ability of the skeletal muscle to oxidise glycogen  The adaptations that cause an increase in the energy-generating capacity of the muscle are;  An increase in number, size, and surface area of the the mitochondria  An increase in enzyme activity and concentration  An increase in muscle glycogen stores.  Refer to table 11.5 p. 309 text

24.  Increased oxygen utilisation (a-VO2 Diff)  Increased capillarisation of skeletal muscle  Increased muscle fuel stores  Increased oxidation of glucose and fats  Decreased use of lactic acid system  Muscle fibre type changes

25. VCE Physical Education - Unit 4

26.  Other changes as a result of aerobic training (physiological and psychological)  Body composition (physiological)  Decrease body fat  Increase fat free mass  Psychological benefits  Decrease anxiety  Decrease depression  Increase self-esteem, mood and self concept  Decrease stress levels

27.  Peak Performance ◦ MC – 10 ◦ WU – 1, 6, 9 ◦ T – 4, 5  OVERALL AEROBIC ◦ WU – 2, 5, 10 ◦ T – 6, 8, 10 ◦ GO – 2B and C

29.  Effects are mainly in the muscular system, and some changes in CV system, and negligible changes in the respiratory system.  Development of ATP-PC and Anaerobic Glycolysis energy systems.

30.  Anaerobic training increases the capacity of the ATP-PC and Anaerobic Glycolysis energy systems  Changes in skeletal muscle include: ◦ increased energy substrate levels ◦ Increased enzyme activity ◦ Increased glycolytic capacity ◦ Most dramatic increases occur in the fast-twitch fibres.

31.  Anaerobic training increases muscular stores of ATP, PC and glycogen  Having more fuel available, reduces reliance on anaerobic and aerobic glycolysis. (the rate of ATP production is slower, which reduces the rate of energy output.

32.  ATPase is the enzyme that breaks down ATP to ADP.  Anaerobic training increases the quantity and activity of the enzymes.  Combines with increased stored energy substrates, increased enzyme activity increases the turn over of ATP, leading to a more rapid release of energy.

33.  Due to an increase in glycogen stores and glycolytic enzymes, glycogen can be broken down into LA faster. Therefore ATP is increased. Leading to increased performance in activities that rely on the Anaerobic Glycolysis system. E.g. 400m race

34. Skeletal muscle will adapt to stress by increasing in size and improving function. Resistance training will increase in strength and hypertrophy (increase in size). If they are not used they will decrease in size (atrophy) Physiological adaptations occur within the muscle and within the nervous system (neural adaptations). Neural Adaptations – enhance the effectiveness of muscular co-ordination. Hypertrophy – increase the force generating capacity of the muscle. Changes in muscle fibres include: – Increased number and size of the myofibrils – Increased contractile proteins – Increased size and strength of connective tissue.

36.  Left ventricle thickens  Systolic function (contraction) of the left ventricle may increase but the volume is unchanged.  Blood can be ejected more forcefully from L ventricle but stroke volume will remain unchanged.  Anaerobic trained athletes can have a lower BP at rest and submaximal exercise compared to untrained individuals.

37.  Muscle hypertrophy  Increased stores of ATP and PC  Increased glycolytic capacity  Cardiac hypertrophy  Increased size of tendons and ligaments  Increase number of motor units  Increase in speed of nerve impulse transmission  Increased speed of muscular contraction

38.  ANAEROBIC ADAPTATIONS ◦ MC – 5, 7, 9 ◦ WU 8

39.  Complete Peak Performance ◦ MC – 1, 3, 4 ◦ T – 1, 3, 7, 9  CHRONIC ADAPTATIONS TO TRAINING PRACTICE QUESTIONS