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Chapter 11. Adaptations to Aerobic and Anaerobic Training. Adaptations to Aerobic Training: Cardiorespiratory Endurance. Cardiorespiratory endurance Ability to sustain prolonged, dynamic exercise
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Chapter 11 • Adaptations to Aerobic and Anaerobic Training
Adaptations to Aerobic Training:Cardiorespiratory Endurance • Cardiorespiratory endurance • Ability to sustain prolonged, dynamic exercise • Improvements achieved through multisystem adaptations (cardiovascular, respiratory, muscle, metabolic) • Endurance training – Maximal endurance capacity = VO2max – Submaximal endurance capacity • Lower HR at same submaximal exercise intensity • More related to competitive endurance performance
Adaptations to Aerobic Training:Major Cardiovascular Changes • Heart size • Stroke volume • Heart rate • Cardiac output • Blood flow • Blood pressure • Blood volume
Adaptations to Aerobic Training:Cardiovascular • O2 transport system and Fick equation • VO2 = SV x HR x (a-v)O2 difference – VO2max = max SV x max HR x max (a-v)O2 difference • Heart size • With training, heart mass and LV volume – Target pulse rate (TPR) cardiac hypertrophy SV – Plasma volume LV volume EDV SV • Volume loading effect
Adaptations to Aerobic Training:Cardiovascular • SV after training • Resting, submaximal, and maximal • Plasma volume with training EDV preload • Resting and submaximal HR with training filling time EDV – LV mass with training force of contraction • Attenuated TPR with training afterload • SV adaptations to training with age
Adaptations to Aerobic Training:Cardiovascular • Resting HR – Markedly (~1 beat/min per week of training) – Parasympathetic, sympathetic activity in heart • Submaximal HR – HR for same given absolute intensity • More noticeable at higher submaximal intensities • Maximal HR • No significant change with training – With age
Adaptations to Aerobic Training:Cardiovascular • HR-SV interactions • Does HR SV? Does SV HR? • HR, SV interact to optimize cardiac output • HR recovery • Faster recovery with training • Indirect index of cardiorespiratory fitness • Cardiac output (Q) • Training creates little to no change at rest, submaximal exercise • Maximal Q considerably (due to SV)
Adaptations to Aerobic Training:Cardiovascular • Blood flow to active muscle • Capillarization, capillary recruitment – Capillary:fiber ratio – Total cross-sectional area for capillary exchange • Blood flow to inactive regions • Total blood volume • Prevents any decrease in venous return as a result of more blood in capillaries
Adaptations to Aerobic Training:Cardiovascular • Blood pressure – BP at given submaximal intensity – Systolic BP, diastolic BP at maximal intensity • Blood volume: total volume rapidly – Plasma volume via plasma proteins, water and Na+ retention (all in first 2 weeks) – Red blood cell volume (though hematocrit may ) – Plasma viscosity
Adaptations to Aerobic Training:Respiratory • Pulmonary ventilation – At given submaximal intensity – At maximal intensity due to tidal volume and respiratory frequency • Pulmonary diffusion • Unchanged during rest and at submaximal intensity – At maximal intensity due to lung perfusion • Arterial-venous O2 difference – Due to O2 extraction and active muscle blood flow – O2 extraction due to oxidative capacity
Adaptations to Aerobic Training:Muscle • Fiber type – Size and number of type I fibers (type II type I) • Type IIx may perform more like type IIa • Capillary supply – Number of capillaries supplying each fiber • May be key factor in VO2max • Myoglobin – Myoglobin content by 75 to 80% • Supports oxidative capacity in muscle
Adaptations to Aerobic Training:Muscle • Mitochondrial function – Size and number • Magnitude of change depends on training volume • Oxidative enzymes (SDH, citrate synthase) – Activity with training • Continue to increase even after VO2maxplateaus • Enhanced glycogen sparing
Adaptations to Aerobic Training:Muscle • High-intensity interval training (HIT): time-efficient way to induce many adaptations normally associated with endurance training • Mitochondrial enzyme cytochrome oxidase (COX) same after HIT versus traditional moderate-intensity endurance training
Adaptations to Aerobic Training:Metabolic • Lactate threshold – To higher percent of VO2max – Lactate production, lactate clearance • Allows higher intensity without lactate accumulation • Respiratory exchange ratio (RER) – At both absolute and relative submaximal intensities – Dependent on fat, dependent on glucose
Adaptations to Aerobic Training:Metabolic • Resting and submaximal VO2 • Resting VO2 unchanged with training • Submaximal VO2 unchanged or slightly with training • Maximal VO2 (VO2max) • Best indicator of cardiorespiratory fitness – Substantially with training (15-20%) – Due to cardiac output and capillary density
Adaptations to Aerobic Training:Metabolic • Long-term improvement • Highest possible VO2max achieved after 12 to 18 months • Performance continues to after VO2max plateaus because lactate threshold continues to with training • Individual responses dictated by • Training status and pretraining VO2max • Heredity
Adaptations to Aerobic Training:Metabolic • Training status and pretraining VO2max • Relative improvement depends on fitness • The more sedentary the individual, the greater the • The more fit the individual, the smaller the • Heredity • Finite VO2max range determined by genetics, training alters VO2max within that range • Identical twin’s VO2max more similar than fraternal’s • Accounts for 25 to 50% of variance in VO2max
Adaptations to Aerobic Training:Metabolic • Sex • Untrained female VO2max < untrained male VO2max • Trained female VO2max closer to male VO2max • High versus low responders • Genetically determined variation in VO2max for same training stimulus and compliance • Accounts for tremendous variation in training outcomes for given training conditions
Adaptations to Aerobic Training:Fatigue Across Sports • Endurance training critical for endurance-based events • Endurance training important for non-endurance-based sports, too • All athletes benefit from maximizing cardiorespiratory endurance
Adaptations to Anaerobic Training • Changes in anaerobic power and capacity • Wingate anaerobic test closest to gold standard for anaerobic power test • Anaerobic power and capacity with training • Adaptations in muscle – In type IIa, IIx cross-sectional area – In type I cross-sectional area (lesser extent) – Percent of type I fibers, percent of type II
Adaptations to Anaerobic Training • ATP-PCr system • Little enzymatic change with training • ATP-PCr system-specific training strength • Glycolytic system – In key glycolytic enzyme activity with training (phosphorylase, PFK, LDH, hexokinase) • However, performance gains from in strength
Specificity of Training and Cross-Training • Specificity of training • VO2max substantially higher in athlete’s sport-specific activity • Likely due to individual muscle group adaptations • Cross-training • Training different fitness components at once or training for more than one sport at once • Strength benefits blunted by endurance training • Endurance benefits not blunted by strength training