Transcript Slide 1
Adaptations to Aerobic and Anaerobic Training
CHAPTER 11
Overview
•
Adaptations to aerobic training
•
Adaptations to anaerobic training
•
Specificity of training and cross-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 = VO 2max – Submaximal endurance capacity • Lower HR at same submaximal exercise intensity • More related to competitive endurance performance
Figure 11.1
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
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O 2 transport system and Fick equation
– VO 2 = SV x HR x (a-v)O 2 difference – VO 2max x = max SV x max HR max (a-v)O 2 difference •
Heart size
– With training, heart mass and LV volume – Target pulse rate (TPR) SV cardiac hypertrophy – Plasma volume SV LV volume EDV – Volume loading effect
Figure 11.2
Adaptations to Aerobic Training: Cardiovascular
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SV
after training
– Resting, submaximal, and maximal – Plasma volume preload with training EDV – Resting and submaximal HR filling time EDV with training – LV mass with training force of contraction – Attenuated TPR with training afterload •
SV adaptations to training
with age
Figure 11.3
Table 11.1
Adaptations to Aerobic Training: Cardiovascular
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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
Figure 11.4
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)
Figure 11.5
Figure 11.6
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
Table 11.2
Adaptations to Aerobic Training: Cardiovascular
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Blood pressure
– BP at given submaximal intensity – Systolic BP, diastolic BP at maximal intensity •
Blood volume: total volume
rapidly
– Plasma volume via and Na + plasma proteins, retention (all in first 2 weeks) water – Red blood cell volume (though hematocrit may ) – Plasma viscosity
Figure 11.7
Cardiovascular Adaptations to Chronic Endurance Exercise
Adaptations to Aerobic Training: Respiratory
• • •
Pulmonary ventilation
– At given submaximal intensity – At maximal intensity due to respiratory frequency tidal volume and
Pulmonary diffusion
– Unchanged during rest and at submaximal intensity – At maximal intensity due to lung perfusion
Arterial-venous O 2
– Due to O 2
difference
extraction and active muscle blood flow – O 2 extraction due to oxidative capacity
Adaptations to Aerobic Training: Muscle
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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 VO 2max •
Myoglobin
– Myoglobin content by 75 to 80% – Supports oxidative capacity in muscle
Adaptations to Aerobic Training: Muscle
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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 VO 2max – Enhanced glycogen sparing plateaus
Figure 11.8a
Figure 11.8b
Figure 11.8c
Figure 11.9
Adaptations to Aerobic Training: Muscle
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High-intensity interval training (HIT): time efficient way to induce many adaptations normally associated with endurance training
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Mitochondrial enzyme cytochrome oxidase (COX)
same after HIT versus traditional moderate-intensity endurance training
Effects of HIT Versus Endurance Training on COX Activity
Adaptations to Aerobic Training: Metabolic
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Lactate threshold
– – To higher percent of VO 2max 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
Figure 11.10
Adaptations to Aerobic Training: Metabolic
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Resting and submaximal VO 2
– Resting VO 2 unchanged with training – Submaximal VO 2 training unchanged or slightly with •
Maximal VO 2 (VO 2max )
– Best indicator of cardiorespiratory fitness – Substantially with training (15-20%) – Due to cardiac output and capillary density
Table 11.3
Table 11.3
(continued)
Adaptations to Aerobic Training: Metabolic
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Long-term improvement
– Highest possible VO 2max achieved after 12 to 18 months – Performance continues to after VO 2max plateaus because lactate threshold continues to with training •
Individual responses dictated by
– Training status and pretraining VO 2max – Heredity
Figure 11.11
Adaptations to Aerobic Training: Metabolic
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Training status and pretraining VO 2max
– Relative improvement depends on fitness – The more sedentary the individual, the greater the – The more fit the individual, the smaller the •
Heredity
– Finite VO 2max alters VO 2max range determined by genetics, training within that range – Identical twin’s VO 2max more similar than fraternal’s – Accounts for 25 to 50% of variance in VO 2max
Figure 11.12
Adaptations to Aerobic Training: Metabolic
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Sex
– Untrained female VO 2max – Trained female VO 2max < untrained male VO closer to male VO 2max 2max
High versus low responders
– Genetically determined variation in VO 2max training stimulus and compliance for same – Accounts for tremendous variation in training outcomes for given training conditions
Table 11.4
Table 11.4
(continued)
Figure 11.13
Figure 11.14
Adaptations to Aerobic Training: Fatigue Across Sports
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Endurance training critical for endurance based events
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Endurance training important for non endurance-based sports, too
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All athletes benefit from maximizing cardiorespiratory endurance
Adaptations to Anaerobic Training
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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
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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
Figure 11.15
Figure 11.16
Specificity of Training and Cross-Training
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Specificity of training
– VO 2max activity substantially higher in athlete’s sport-specific – 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
Figure 11.17
Table 11.5