Cardiorespiratory Adaptations to Training

1. Cardiorespiratory Adaptations to Training

2. Cardiovascular Adaptations From Aerobic Training • Increased cardiorespiratory endurance • Increased muscular endurance • Decreased VO2 at rest and submaximal exercise • IncreasedVO2 Max • Increased heart weight, volume, and chamber size • Increased left ventricle wall thickness “athletes heart” • Increased left ventricle EDV • Increased blood plasma • Increased Stroke Volume (fig. 10.3) • from increased EDV and decreased ESV = increased EF • Frank-Starling law: elastic recoil of the ventricle

3. Cardiovascular Adaptations From Aerobic Training • Decreased resting heart rate • from increased parasympathetic activity and decreased sympathetic activity. • Decreased submaximal heart rate • Decreased maximum heart rate of elite athletes • if your heart rate is too fast the period of ventricular filling is reduced and your stroke volume might be compromised. • the heart expends less energy by contracting less often but more forcibly than it would by contracting more often. • Decreased Heart Rate Recovery (fig. 10.5)

4. Cardiovascular Adaptations From Aerobic Training • Maintained cardiac output at rest and submaximal exercise • Increased cardiac output during maximal exercise • Increased blood flow to the muscles • increased capillarization of trained muscles • greater opening of existing capillaries in trained muscles • more effective blood redistribution • increased blood volume • decreased blood viscosity & increased oxygen delivery • Decreased resting blood pressure, but is unchanged during exercise • from increased blood flow

5. Cardiovascular Adaptations From Aerobic Training • Increased blood volume (blood plasma) and is greater with more intense levels of training • increased release of antidiuretic hormone • increased plasma proteins which help retain blood fluid • increased red blood cell volume • decreased blood viscosity

6. Respiratory Adaptations From Aerobic Training • Respiratory system functioning usually does not limit performance because ventilation can be increased to a greater extent than cardiovascular function. • Slight increase in Total lung Capacity • Slight decrease in Residual Lung Volume • Increased Tidal Volume at maximal exercise levels • Decreased respiratory rate and pulmonary ventilation at rest and at submaximal exercise • (RR) decreases because of greater pulmonary efficiency • Increased respiratory rate and pulmonary ventilation at maximal exercise levels • from increased tidal volume

7. Respiratory Adaptations From Aerobic Training • Unchanged pulmonary diffusion at rest and submaximal exercise. • Increased pulmonary diffusion during maximal exercise. • from increased circulation and increased ventilation • from more alveoli involved during maximal exercise • Increased A-VO2 difference especially at maximal exercise.

8. Metabolic Adaptations From Aerobic Training • Lactate threshold occurs at a higher percentage of VO2 Max. • from a greater ability to clear lactate from the muscles • from an increase in skeletal muscle enzymes • Decreased Respiratory Exchange Ratio (ratio of carbon dioxide released to oxygen consumed) • from a higher utilization of fatty acids instead of carbo’s • however, the RER increases from the ability to perform at maximum levels of exercise for longer periods of time because of high lactate tolerance. • Increased resting metabolic rate • Decreased VO2 during submaximal exercise • from a metabolic efficiency and mechanical efficiency

9. Metabolic Adaptations From Aerobic Training • Large increases in VO2 Max • in mature athletes, the highest attainable VO2 Max is reached within 8 to 18 months of heavy endurance training. • VO2 Max is influenced by “training” in early childhood. • from increased oxidative enzymes • from increased size and number of mitochondria • from increased blood volume, cardiac output & O2 diffusion • from increased capillary density

10. Cardiorespiratory Adaptations From Anaerobic Training • Small increase in cardiorespiratory endurance • Small increase in VO2 Max • Small increases in Stroke Volume

11. Cardiorespiratory Adaptations From Resistance Training • Small increase in left ventricle size • Decreased resting heart rate • Decreased submaximal heart rate • Decreased resting blood pressure is greater than from endurance training • Resistance training has a positive effect on aerobic endurance but aerobic endurance has a negative effect on strength, speed and power. • muscular strength is decreased • reaction and movement times are decreased • agility and neuromuscular coordination are decreased • concentration and alterness are decreased

12. Factors Affecting the Adaptation to Aerobic Training • Heredity accounts for between 25% and 50% of the variance in VO2 Max values. • Age-Related decreases in VO2 Max might partly result from an age-related decrease in activity levels. • Gender plays a small role (10% difference) in the VO2 Max values of male and female endurance athletes. • There will be RESPONDERS (large improvement) and NONRESPONDERS (little improvement) among groups of people who experience identical training. • The greater the Specificity of Training for a given sport or activity, the greater the improvement in performance.

13. Applications to Exercise • Breathe Right nasal strips • “head up” during recovery • O2 on the sidelines • active recovery • stretching before and after intense exercise • smokers beware • stitch in the side • second wind • resist the valsalva • exercise increases the quality of life more than the quantity of life