Chronic exercise provides stimulus for the systems of the body to change Systems will adapt according to level, intensity, and volume

Specificity of training Metabolic differences (aerobic vs. anaerobic) activities Metabolic differences within an activity Genetic endowment Fiber type patterns Somatotype ( Ecto,Meso,Endo) Environmental factors

Fitness training status Time course of adaptations Magnitude of expected changes Mechanism of adaptations Gender Mechanism of adaptations Age Children vs. adults vs. older adults

In order for a training program to be beneficial, it must develop the specific physiological capabilities required to perform a given sport or activity. SAID: specific adaptation to imposed demand. SAID: specific adaptation to imposed demand.

Anaerobic metabolism High intensity, short duration exercise = energy PRIMARILY from stored phosphagens and ATP Stored phosphagens (creatine phosphate, CP) are molecules w/ high energy chemical bonds that when broken down, provide energy for immediate use Anaerobic glycolysis utilized at beginning of sustained exercise (regardless of intensity)

Training intensity relates to how hard one exercises. Exercise intensity represents the most critical factor for successful training.

Volume of Training n Training adaptations are best achieved when optimal amount of work in training sessions n Optimal amount of work varies individually n Training volume can be increased by either duration or frequency n Improvement depends in part on kcals per session and work/week

Anaerobic training effects are best developed through sprint training, shorter and faster interval training, plyometric training, circuit training, and resistance (strength and power) training. The greatest adaptations occur at the muscle-tissue level. They include:

Significant enlargement of muscle fibers (mainly Type 2B fast-twitch fibers) resulting in muscular hypertrophy (an increase in the cross-sectional size of the muscle) and subsequently, greater strength Hypertrophy occurs as a result of an increased size and number of myofibrils per muscle fiber and increased amounts of myosin and actin myofilaments Muscular hypertrophy is more pronounced in males than females due to greater levels of testosterone.

Muscular hypertrophy is accompanied by increased muscular stores of ATP and PC, as well as enzymes required to break down and resynthesise ATP Increased capacity of the ATP-PC system – greater energy release and faster restoration of ATP Benefits athletes in activities that require speed, strength and power.

Enhanced muscular storage of glycogen and increases in the levels of glycolytic enzymes. Capacity of the anaerobic glycolysis system to produce energy is enhanced

Most significant circulatory system adaptation resulting from anaerobic training Increase in heart muscle size Anaerobic training produces an increase in the thickness of the ventricular walls No change in stroke volume, however there is a more forceful contraction.

Increase in the strength and size of connective tissues such as tendons and ligaments Increase in the number of motor units recruited for maximum contractions Increase in the speed of nerve-impulse transmission to the muscle cells and increase in the speed of muscular contraction