Transcript Women in Sport

Jan Roscoe Publications
WJEC Examinations
GCE Physical Education
AS Unit 2
Active lifestyle and Physical Education
Section B
Participation in Physical Activity
Physical Development
Part 5:
Understanding Long-term Adaptations
Resulting from Type of Training
Long-term adaptations
WJEC AS Level Physical Education
INDEX
3 - ADAPTATIONS PRODUCED BY STRENGTH TRAINING
4 - ADAPTATIONS PRODUCED BY STRENGTH TRAINING - MUSCLE CELL RESPONSE (FAST TWITCH)
7 - ADAPTATIONS TO HIGH INTENSITY TRAINING - ATP
8 - ADAPTATIONS TO HIGH INTENSITY TRAINING - NEURAL ADAPTIVE RESPONSE
9 - ADAPTATIONS TO HIGH INTENSITY TRAINING - RECIPROCAL INNERVATION
11 - ADAPTATIONS TO HIGH INTENSITY TRAINING - CONNECTIVE TISSUE RESPONSE
12 - ADAPTATIONS TO HIGH INTENSITY TRAINING - INDIVIDUAL RESPONSE
13 - BODY COMPOSITION
14 - BODY COMPOSITION - CHANGES DUE TO STRENGTH TRAINING, FEMALES
15 - ADAPTATIONS PRODUCED BY STRENGTH TRAINING
16 - CELLULAR ADAPTATIONS PRODUCED BY AEROBIC TRAINING - MUSCLE CELL RESPONSE
17 - CELLULAR ADAPTATIONS PRODUCED BY AEROBIC TRAINING - NEURAL RESPONSE
18 - CELLULAR ADAPTATIONS PRODUCED BY AEROBIC TRAINING
19 - LONG-TERM EFFECT OF EXERCISE ON THE CARDIOVASCULAR SYSTEM
20 - CARDIAC ADAPTATIONS PRODUCED BY TRAINING
22 - CARDIAC HYPERTROPHY
25 - VASCULAR RESPONSES PRODUCED BY TRAINING
27 - EFFECT OF EXERCISE ON THE RESPIRATORY SYSTEM
28 - AEROBIC CAPACITY - RESPIRATORY RESPONSE
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
connective
tissue
individual
response
anaerobic adaptive
responses
body
composition
regression
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muscle
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neural
sweating
Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
MUSCLE CELL RESPONSE (FAST TWITCH
FIBRES)
HYPERTROPHY
muscle hypertrophy (of fast twitch fibres)
increases cross sectional area of existing
fibres by increasing:
– number of myofibrils within each
muscle cell
– sarcoplasmic volume
– contractile proteins: actin and myosin
filaments
– mass of fast twitch fibres
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
MUSCLE CELL RESPONSE (FAST TWITCH
FIBRES)
HYPERPLASIA
hyperplasia means that the number of fast
twitch fibres increases
by splitting of muscle fibres (splitting
length-ways)
caused by intense exercise as in heavy
weight training or plyometrics
hence % of type II increases and % of
type I decreases
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
MUSCLE CELL RESPONSE (FAST TWITCH FIBRES)
increase in muscle cell stores such as ATP, PC, and glycogen
increase in anaerobic enzymes
increase toleration of lactate in fast twitch fibres
improved ability to remove lactate from muscle cell into blood
therefore enhancement of alactic/lactate and lactate/aerobic
thresholds - delay in OBLA
hence improved capacities of alactic and lactic acid systems
to resynthesise ATP
and ability to maintain maximal power output for longer
decrease in DOMS (delayed onset muscle soreness) particularly
following eccentric training
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS TO HIGH INTENSITY TRAINING
ATP
increases in stores of ATP and
PC
and amounts of anaerobic
enzymes
the ATP-PC system provides
energy for slightly longer
which means that when
exercise is taken at maximum
effort
eventually there will be a delay
in the ATP-PC to lactic
threshold
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
NEURAL ADAPTIVE RESPONSE
increased rate of response of CNS (Central Nervous System)
recruitment of additional fast twitch fibre motor units
improved coordination of fast twitch fibre motor units
toughening of proprioceptors so that more force is
required to stimulate inhibitory signals
sensory organs such as Golgi tendons (see section B3)
become less sensitive
which allows large muscle forces to develop in a given
muscle which in an untrained person could cause injury
hence increased strength
and increase in rate of force production
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
NEURAL ADAPTIVE RESPONSE
RECIPROCAL INNERVATION
this occurs as an antagonist muscle is activated less
during a movement
the antagonist action is reduced without conscious
effort as a sportsperson performs a powerful
movement (using agonists as prime movers)
this leads to a small increase in strength of the
performer in learned and specific movements
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
NEURAL ADAPTIVE RESPONSE
early strength gains during periods of strength training
(between 6 months and 2 years depending on exercise
intensity)
are almost all due to increased
neural activation
long-term strength gains are
mostly due to muscle hypertrophy
Wikimedia commons/Photo by: LocalFitness.com.au
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
CONNECTIVE TISSUE RESPONSE
increase in thickness and strength of tendons
increased flexibility of ligaments
thickening and improved elasticity of cartilage
improved capability of cartilaginous tissue to absorb and
expel synovial fluid
hence improved cushioning against impact within a joint
strengthening of bone tissue due to increased
depositing of calcium
therefore reduced risk of injury
and reduced risk of osteoporosis in older people
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
INDIVIDUAL RESPONSE
adaptive response depends on individual
– fitness
– cultural differences
– gender
– psychological factors
– maturation
SWEATING
improved ability to sweat
more efficient heat loss
REGRESSION
when training stops, adaptive responses cease
the longer the training the more stable the adaptation
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Unit 2 section B Part 5
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Long-term adaptations
BODY COMPOSITION
WJEC AS Level Physical Education
BODY COMPOSITION CHANGES DUE TO STRENGTH TRAINING
anaerobic training can result in:
– loss or increase in total body mass (depending on the
training regime used and whether male or female)
– loss of fat mass
– losses in relative fat
– gains in fat free mass (FFM)
Istockphoto Ron Summers/Damir Spanic
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Unit 2 section B Part 5
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Long-term adaptations
BODY COMPOSITION
WJEC AS Level Physical Education
BODY COMPOSITION CHANGES DUE TO STRENGTH TRAINING
females gain much less in FFM than males
due to hormonal differences:
– presence of testosterone in males causes
androgenic effect
– the building of muscle mass in males
the amount of change of body mass
depends on total energy expenditure
Helen Roscoe Photography
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY STRENGTH TRAINING
AFTER SEVERAL WEEKS OF
STRENGTH (ANAEROBIC)
TRAINING
MUSCLE CELL
BEFORE TRAINING
ATP
PC
glycogen
glycolytic
enzymes
lactic acid
ATP
PC
glycogen
glycolytic
enzymes
lactic acid
= SLOW TWITCH MUSCLE FIBRE (type I) (starts small gets smaller)
= FAST TWITCH MUSCLE FIBRE (type II) (starts big gets bigger)
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY AEROBIC TRAINING
MUSCLE CELL RESPONSE
more myoglobin is created in muscle cells
more and bigger mitochondria in muscle cells
increased oxidative enzymes
hence increased activity of Kreb’s cycle and electron transport chain
and increase in utilisation of fat
increase in stores of glycogen in muscle
which enables more fuel to be available for aerobic work
conversion of type IIb to type IIa fibres
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
ADAPTATIONS PRODUCED BY AEROBIC TRAINING
NEURAL RESPONSE
better recruitment of slow twitch fibre motor units making muscle
usage more efficient
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
CELLULAR ADAPTATION PRODUCED BY AEROBIC
TRAINING
BEFORE TRAINING
AFTER SEVERAL WEEKS OF
AEROBIC TRAINING
glycogen
fats
oxygen uptake
glycogen
fats
oxygen uptake
= SLOW TWITCH MUSCLE FIBRE (type I)
= FAST TWITCH MUSCLE FIBRE (type II) (do not increase
in size)
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
LONG-TERM EFFECT OF EXERCISE ON THE
CARDIOVASCULAR SYSTEM
increase in
blood volume
and blood cells
reduced
resting heart
rate
increased
heart stroke
volume
bigger /
stronger heart
increased
elasticity of
muscle in
arterial walls
EFFECT OF
EXERCISE ON THE
CARDIOVASCULAR
SYSTEM
improved
blood flow to
heart muscle
balance of
triglycerides
and cholesterol
improved
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resting blood
pressure
lowered
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
CARDIAC ADAPTATIONS PRODUCED BY TRAINING
ADAPTATIONS PRODUCED BY AEROBIC TRAINING
CARDIAC RESPONSE
blood plasma volume increases with training
therefore increased blood plasma volume enters left
ventricle
increasing the stretch of the ventricular walls by the
Frank-Starling mechanism
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
CARDIAC ADAPTATIONS PRODUCED BY TRAINING
ADAPTATIONS PRODUCED BY AEROBIC TRAINING
CARDIAC RESPONSE
cardiac hypertrophy – heart becomes bigger and stronger
(mainly left ventricle)
increased ventricular muscle mass and stronger elastic
recoil of the myocardium
causes a more forceful contraction during ventricular systole
therefore stroke volume increases and HR decreases
(bradycardia)
and hence providing more oxygen per pulse
the net effect is up to 20% bigger stroke volume and
greater oxygen delivery to muscles
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
CARDIAC HYPERTROPHY
REGULAR AEROBIC TRAINING
results in hypertrophy of the cardiac muscle, meaning that the
muscle becomes larger and stronger
this means that the heart pumps a larger volume of blood out
per beat, hence the stroke volume is larger
this is termed bradycardia and has the consequence of
producing a resting HR below 60 bpm
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
CARDIAC HYPERTROPHY
REGULAR AEROBIC TRAINING
at rest, a bigger stronger heart pumps more blood out per beat, even
though the body’s requirement for oxygenated blood would be
approximately the same as for an untrained person
hence resting heart rate decreases, with the net effect of an
unchanged cardiac output
highly trained sportspeople tend to have resting heart rates of well
below 60 bpm
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
CARDIAC HYPERTROPHY
REGULAR AEROBIC TRAINING
during maximum exercise, an increase in heart rate, coupled with
an increase in stroke volume
results in an increase in cardiac output
as expected, cardiac output for the endurance athlete is more than
double that of the untrained person
due to cardiac muscle hypertrophy
BLOOD VESSELS IN THE HEART
blood flow to heart decreases because heart muscle is more
efficient
hence decrease in resting HR
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
VASCULAR RESPONSES PRODUCED BY TRAINING
VASCULAR RESPONSE
more haemoglobin is created and is available in blood for
oxygen transport
the capillary system in a trained muscle bed is utilised
better and developed
there is increased capillarisation of trained muscle
and improved dilation of existing capillaries due to
increased blood volume
hence increase in a-vO2 diff
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
VASCULAR RESPONSES PRODUCED BY TRAINING
VASCULAR RESPONSE
increased elasticity and thickness of smooth muscle of
arterial walls
makes walls tougher and therefore less likely to stretch under
pressure
hence a more effective blood distribution
this maintains the blood pressure which forces blood through
the capillary network
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Unit 2 section B Part 5
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Long-term adaptations
WJEC AS Level Physical Education
EFFECTS OF EXERCISE ON RESPIRATORY
SYSTEM
respiratory
muscles get fitter
and stronger
increase in lung
volume and
capacity to
breathe air
EFFECT
EFFECT OF
OF
EXERCISE
EXERCISE ON
ON
RESPIRATORY
RESPIRATORY
SYSTEM
SYSTEM
smaller oxygen
debt
improved
recovery from
exercise
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improves blood
flow to upper
lobes of lungs
improved
utilisation of the
alveoli
increase in
gaseous
exchange
Unit 2 section B Part 5
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Long-term adaptations
AEROBIC CAPACITY
WJEC AS Level Physical Education
TRAINING EFFECTS PRODUCED BY AEROBIC
ACTIVITY
RESPIRATORY RESPONSE
musculature of the torso becomes stronger and more
efficient
lung volumes increase slightly, greater volumes of air
can be breathed per breath
increase in VC at the expense of RV
hence decrease in breathing rate (f) at submaximal
workloads
and increase in breathing rate (f) at maximal workloads
hence large increase in volume of air breathed per
minute (VE)
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Unit 2 section B Part 5
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Long-term adaptations
AEROBIC CAPACITY
WJEC AS Level Physical Education
TRAINING EFFECTS PRODUCED BY AEROBIC ACTIVITY
RESPIRATORY RESPONSE
increase in pulmonary blood flow and plasma volume
efficiency of alveoli improves, and more alveoli are utilised
hence increased gaseous exchange and VO2max
during maximal workloads there is a big increase in
breathing rate (f)
hence much bigger values of minute ventilation (VE) are
achieved
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Unit 2 section B Part 5
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