Chapter 6 Adaptations to aerobic training programs Acute cardiovascukar respons to aerobic exercices (A.E.

) Cardiac output (Q) volume of blood pumped by the hart/minute Q = hart rate x stroke volume At the beging of A.E. Q makes a rapid increase, the increases more slowly until it reaches a plateau. Stroke volume volume of blood pumped by the hart at each hart beat. Stroke volume increases until aprox. 50-60% of VO2max. where venous pulling of blood starts wich result in les blood available to be pumped by the left ventricule (end diastolic volume). Stroke volume is influenced by 2 thing 1. End diastolic volume volume of blood available to be pump at the end of the filing station With A.E. the is more blood available to be pumped by the left vetricule. 2. The actions of cathecolamines hormones of the symphatethic nervous system that stimulates the myocard the beat harder and faster. Hart rate number of hart beats/min. Oxigen uptake the volume of O2 that is used during A.E. and is dependent upon the volume of muscle used. VO2max. the max. volume of oxygen that can be used during by the entire body. A strong relationship has been found to exist between oxygen uptake and A.E. performance. Systolic blood pressure pressure exerted against the arterial halls during the forced ejection of blood form the ventricules. Normal resting pressure is around 110-139 mmHg. Is rises with the performance of A.E. Dystolic blood pressure pressure exerted against the arterial halls when at rest. Distolic blood pressure is not affected by A.E. Normal values are around 60-89 mmHg. Vasocontraction increased rezistance of blood flow, owd to increased viscosity of blood, length of a blood vessel, diameter of the blood vessel Vasodilatation opposite to vasocontraction, decreased viscosity of blood, decreased tension of blood vassels, increased diameter of blood vessels, A.E. promotes vasodilatation. Minute ventilation volume of air used/min/ The product of tidal volume and breathing frequency. Increases with the performance of A.E. Tidal volume volume of air used with each breath. Tidal volume increases at the beging of A.E. until it reaches a plateau, it also influences the minute ventilation more at the beginning of an exercices, but as the exercices intensity increases breathing frequency influences more minute ventilation.

Breathing frequency the number of breaths/min. Increases with the performance of A.E. and is dependent on the exercices intensity. Anatomical deadspace the space where air enters and diffusin does not occur (nose, mouth, trachea etc.) Physiological deadspace alveoli (functional unit of the respiratory system where diffusin takes place) that dont function properly Diffusion the process of moving the oxygen from the blood to the muscle and the CO2 from the muscle to the blood vessel. O2 is transported to the muscle either dissolved in plasma (only 3%) and the rest (97%) carried by the hemeoglobin (protein red blood cells) to the place of diffusion (alveoly). CO2 is transported from the muscle to the lungs either disoved in the plasma (small amount) other is transported by hemoglobin (small amount) and moust bound with H02 in the blood and is carried to the lungs in the form of bicarbonate (HC03) CHRONIC ADAPTATION TO AEROBIC EXERCICES Cardiovascular adaptations The moust dramatic adaptations are decrease hart rate, increase stroke volume and cardiac output. With an increase in stroke volume and decreased hart rate result in increase in left ventricle volume and streght. Other cardiovascular adaptations are incres V02max. , increased capillarization and mithocondria density wich result form an increased density of aerbic associated muscle. Respiatory adaptations A.E. does not affect any chroni changes in the respiratory system . Neural adaptations With performance of A.E. there is an increase efficiency in neural stimulations. The result is that athlets are able to produce more efficient locomotion with less energy expenditure. Muscle adaptations The primary muscle adapations are 1. 2. 3. 4. 5. Hypetrophy in Type 1 muscle fibers Decreased hypetrophy of type 2 muscle fibers Fiber type transition type 2 muscle fibers become more oxidative Decrease in streght, power and speed. Increased mithocondria organnels in the muscle that are responsible of producing ATP via oxidation of glycogen.

Bone and connective tissue adaptations A.E. that stimulate and increase bone mineral density are stair climbing. Rowing, running with heighted vest. For A.E. to stimulate bone formations the primary objective is to over the M.E.S. and be much more intense then daily activities. Eventually it will be hard to stimulate bone growth with A.E. but one of the most beneficial ways is interval training. Endocrine adaptations A.E. result in an increased cortisol production a hormone that increases the amount of glycogen by using amino acids. Also the testosterone-cortisol ration tends to decrease, as the adrenal glands produce more cortisol, and the is a decrease in testosterone productions. Factors that influence the cardiorespiratory response Altitude At altitudes over 1200m adaptations start to occur 1. Increase in breathing frequency 2. Increase in hart rate 3. Increased cardiac output (stroke volume is uneffected) After a period of 10-14 days the body returs to normal functioning due to an increase in hemoglobin production. Adaptations to altitude are 1. Increased formation of hemoglobin 2. Increased diffusion capacity 3. Increased capillarization Hyperoxic breathing breathing of oxygen enriched gas. Its suggested that hyperoxic breathing result in improved oxygen supply to the muscles. Breathing normal air at sea level result in hemoglobin saturation of approx.. 95-98%, so hyperoxic breathing cannot influence to much recovery or oxygen content. Smoking affects of smoking on aerobic performance are intense studied. Acute affects are : Increased airway resistance due to smoke - irritation of the air pathways, constrictions, or fluid or foreign particles can increase air resistance . Increased air resiatance result in less oxygen transported to the blood, hart rate increases, cardiac output increases, energy expenditure increases and faylier occurs more rapidly.

Chronic smoking has even more dramatic effects, well known are the lungs disfunctions associated with smoking. Blood doping a artificial increase in hemoglobin either by administration of EPO or with oxygen enriched blood.

Administartion of EPO result in an increased hemoglobin production, and last for several weeks or at least as long as the drug is administrated. Blood doping increases hemoglobin content for a short period. Either way blood doping or EPO is associated with increased pH, decreased hart rate and and blood lactate and increased V02max, and increased hemoglobin content. EPO administration as severe side effects like stroke, myocard infraction, increased arterial blood pressure. Age and Sex Women tend to have lower aerobic power that men (75-85%), it is owed to the higher percentage of body fat, lower blood and hemoglobin value, lower hart size. Overtraining and Detraining Overtraining is an increase in frequency, intensity and volume of training that result in extreme fatigue, decreased performance, injury and illness. Mistakes that lead to overtraining come from a to rapid increase in intensity, volume or frequency or a combination of these factors. Mistakes also come from the a poor periodization. S&C coach should strive a avoid overtraing because it necessitates a long period of recovery. Overreching is a controlled period on extreme fatigue that combined with a tapering period can result in improved performance. Care should be taken to not overextend the overreaching period that can lead to overtraining. Signs of overtraining are Increased diastolic blood pressure Increased resting blood pressure Decrease levels og glycogen Lower lactate Decreased testosterone Decreased testosterone-cortisol ration Increased cortisol Decreased cathecolamines

Detraining reduction or cessation of training that result in a net loss of training adaptations. The values of detraining depend on the time of the detraining period.