TRAINING ADAPTATIONS - PowerPoint Presentation

Slide1

TRAINING ADAPTATIONS

Presented by Mohammad KraizemSlide2
Objectives

Describe and analyze physiological

responses to anaerobic training

Describe and analyze physiological

responses to

aerobic training

Recognize the causes, signs, symptoms,

and effects

of overtraining and detrainingSlide3
There are 2 types of Physiological responses

to exercise:

1. Immediate short-term responses (acute responses

) –

last for the duration of the exercise and a

short time

afterwards.

2.

Long-term responses (chronic adaptations) –

the body

adapts over time to an exercise program. Known as the training effect and

will last

until training ceases.

Upon cessation, de-training (reversibility) will occur- revert back to

pre-conditioned state

.Slide4
CHRONIC TRAINING

ADAPTATIONS

These depend on:The type of training undertaken.

Aerobic

training – 6-12 weeks at systems

and

tissue level.

The

frequency, duration and intensity of the training.

The

individual’s capacity and hereditary factors.Slide5
SAID principle- Specific, Adaptation, Imposed, Demands

“the particular activity we are involved in

will encourage our bodies to adapt in specific ways

to meet that activity’s specific demands

.

Adaptation-

long term physiological change in response to training loads that

allows the

body to meet new demands.Slide6
CHRONIC ADAPTATIONS TO AEROBIC/ENDURANCE TRAINING

A). CARDIOVASCULAR ADAPTATIONS TO AEROBIC TRAINING :

designed to bring about more efficient delivery of o2 to the working muscle. CV adaptations are good b/c they

decrease risk

of developing CV disease and other

health related

issues.

-best developed through continuous, Fartlek and longer interval type training.Slide7
Fartlek

which means "speed play" in Swedish, is a training method that blends continuous training with interval training

. The

variable intensity and continuous nature of the exercise places stress on

both the aerobic

 and anaerobic systems

.

It differs from traditional interval training in that it is unstructured; intensity and/or speed varies, as the athlete wishes

.

Most

fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.Slide8
Adaptations include

:

1.Cardiac Hypertrophy; like skeletal muscle the heart will hypertrophy if exercised (enlarge

). Left ventricle chamber will enlarge in volume and thus significantly

increase

SV (stroke volume). Aerobic

.

2.

Increase

capillarisation

of heart; develops an increased coronary blood supply.

Exercise or training regularly over an extended period of time (3 times per week for

6- 8

weeks) leads to the development of long-term or chronic adaptations to training.

Evidence of these adaptations can occur at various

stages Once

achieved, these adaptations are retrained unless training ceases. Upon

cessation, the

body will gradually revert to its pre-training condition (de-training).Slide9
Capillarisation

Capillarisation

is a muscle growing process where the blood vessels surrounding a muscle fiber

(cell) increase in

number.

It

results from performing high reps during

workout

as well as aerobic exercise

.

Capillarisation

can help with the recovery process of the muscles as greater blood flows to muscles imply more oxygen and nutrients can travel to the muscles.Slide10
Unlike acute responses to exercises, chronic adaptations to training vary greatly and

are dependant

upon:

Type

and method of training undertaken – aerobic vs anaerobic

training. Chronic

responses are very specific to the type of training performed.

The

frequency, duration and intensity of the training undertaken – the

greater these

things, the more pronounced the adaptations

The

individual’s capacities and hereditary factors (genetic make-up)Slide11
Chronic Adaptations to Aerobic (endurance) Training:Slide12

Minimum period is 6 weeksMore evident over 12 weeks

Adaptations occur at both tissue and system levels.Slide13
Cardiorespiratory Adaptations to Aerobic (endurance)

Training

Chronic cardio-respiratory adaptations are primarily designed for more efficient delivery of larger quantities of oxygen to working muscles.

They

decrease cardiovascular disease (CVD)and other health-related illnesses.

Cardio-respiratory

adaptations are best developed through continuous,

fartlek and

longer interval type training.Slide14
Cardiovascular Adaptations

:

Cardiac hypertrophy (increased ventricular volume):Enlargement of the heart muscle itselfIncrease in size and volume of the ventricular chambers, particularly the

left ventricle

occurs.

Significantly

increases stroke volumeSlide15
Increased

capillarisation of the heart muscle:

Increase in capillarisation of the heart muscle itself (Increase in capillary density and blood flow to the heart muscle)

Increased

supply of blood and oxygen allows the heart to beat more strongly

and efficiently

during rest and exercise

Coronary

protective benefit (therefore decreased risk of heart attack)Slide16
Increased stroke volume of the heart:

Heart ejects a greater volume of blood with each

beat Stroke volume is greater at rest, during sub-max and max workloads for a trained athlete compared to an untrained person

Eg

. Average stroke volume at rest:

Untrained

male - 70-80millilitres/beat,

Trained

male endurance athlete - 100millilitres/beat or more.Slide17
During maximal exercise:

Untrained person – 110

millilitres/beatTrained person – 130 millilitres/beat

Elite

endurance athletes – 190

millilitres

/beat

Trained and untrained females have lower stroke volumes than their male

counterparts under

all exercise conditions, mainly due to a smaller heart sizeSlide18
Lower resting heart rate:

The amount of oxygen required by an individual at rest does not alter as

a result of their training status.At rest, it takes about 5

litres

of blood per minute (cardiac output) to circulate

around the

body to supply the required amount of oxygen to the body cells

Cardiac output (Q) is equal to stroke volume (SV) multiplied by heart rate (HR).Slide19
Q = SV x HR

However, if an individual has developed a greater stroke volume, the heart does not have to beat as frequently to supply the required blood flowEg.

Before training:Q = SV x HR5L/min = 70 mL/beat x 71 beats/min

After training:

Q = SV x HR

5L/min = 100 mL/beat x 50 beats/min

This is why resting heart rate is a useful indicator of aerobic fitness.Slide20

Lower resting heart rate – greater level of aerobic fitness· Elite – 35bpm (marathon runners, triathletes, distance swimmers)

· Average adult male – 70bpmSlide21
Thank you ALL