Physical Adaptations to Training …also known as Gross Adaptations

The following adaptations take place as a result of Aerobic training

Decrease in resting heart rate When the heart muscle becomes stronger, it does not need to beat as quickly If the heart rate drops below 60 beats per minute it is known as Bradycardia If the heart is beating fewer times at rest, it is placed under less stress and the cardiovascular system operates more efficiently

Thickening of heart muscle (Myocardial Hypertrophy) When the heart is worked harder than usual, the heart muscle layer (Myocardium) responds like any other muscle and the fibres become stronger and thicker (Hypertrophy) As this occurs, the amount of blood being pumped by the Ventricles increases Why might the left ventricle wall become thicker than the right?

Increased Stroke Volume Stroke volume is “the volume of blood pumped out of each Ventricle during one contraction” (Honeybourne et al, 1996). This is a result of Hypertrophy of the Myocardium Again, the higher the Stroke Volume – the fewer beats per minute required to pump required blood around the body Ultimately this will result in lower resting Heart rate

Increased blood supply to Lung Alveoli The Alveoli (the parts of the lungs where gaseous exchange takes place) receive a higher volume of blood as an adaptation to training This is due to increased Capillarisation Better blood supply will increase the uptake of Oxygen into the bloodstream and the delivery of waste gasses into the lungs

Increased use of Lung capacity Aerobic training does not increase the size or area of the lungs It does however, encourage greater use of the existing capacity of the lungs By using more of the existing lung volume, a greater volume of air can be breathed in and out of the lungs in one breath (Tidal Volume) A Greater Tidal Volume will mean increased gaseous exchange This will mean more Oxygen into the bloodstream and better removal of CO2

Greater Aerobic Capacity After extensive training, the muscles used in forced breathing such as the Intercostals will become stronger Combined with the other factors mentioned previously, the body will be able to sustain aerobic exercise for longer The amount of Oxygen that the body can take in and use in one minute (VO2 max) is increased .

The following adaptations are responses to Resistance/Anaerobic Training

Muscular Hypertrophy When muscles are trained against a resistance, the fibres that make up the muscle suffer minute damage As the Muscle recovers and repairs, the Myofibrils (the filaments that make up a muscle fibre) become thicker. This may be due to increased Protein Synthesis (increased number of protein strands that make up the Myofibrils) The thickening of these fibres increases the size of the muscle that has been trained

Increased muscular strength/endurance Training against resistances of between 75-100% 1Repetition Maximum will result in increases in muscular strength Resistances of around 50% 1RM will result in increases in Muscular Endurance

Thicker Tendons, Stronger Ligaments, more supportive Cartilage Resistance training can result in the thickening of the tendons This could mean that the muscles are able to exert a stronger pull on the connected bones Strengthening of the Ligaments helps to ensure more supportive joints Increased cushioning effect of the cartilage helps the body’s shock absorbing system All of these adaptations help to prevent injuries occurring whilst training and competing