This is an assignment on chronic adaptations due to training for my PE unit at uni. There are a couple of classroom activities included also!

1. Chronic Adaptations To
Training

2. VCAA Study Design
 Unit 4: Enhancing Performance
 Area of Study 1: Planning, implementing and evaluating a training program:
This area of study focuses on the components of fitness and assessment of
fitness from a physiological perspective. Students consider the manner in which
fitness can be improved by the application of appropriate training principles and
methods. Students conduct an activity analysis of an elite athlete to determine the
fitness requirements of a selected sport. They participate in fitness testing and an
individual training program and evaluate this from a theoretical perspective.
 Outcome 1 Key Knowledge:
Chronic adaptations of the cardiovascular, respiratory and muscular systems to
training.

4. Chronic Adaptations
 Long term physiological changes in response to
increased demands placed on the body through
training.
 3 times per week for 6-8 weeks.
 Adaptations retained unless training ceases.
 Chronic adaptations are dependent upon:
 Type and method of training (aerobic vs anaerobic).
 Frequency, intensity and duration of training.
 Individual’s capacities and hereditary factors.

5. Aerobic Training
 Cardiovascular
 Muscular
 Respiratory

6. Cardiovascular Adaptations
 cardiac hypertrophy
  capillarisation of the heart
  stroke volume (SV)
  cardiac output (Q)
  resting heart rate
 blood pressure
  heart rate during sub-max workloads.
  arterio-venous oxygen difference (a-
V02 diff)
  blood volume and haemoglobin levels
 Changes to blood cholesterol

7. Muscular Adaptations
  oxidative enzymes
  myoglobin content
  mitochondria number, size
and surface area
  muscular fuel stores
  oxidation of glucose and
fats
 Muscle fibre type adaptation

8. Respiratory Adaptations
  lung ventilation during
max workloads
  V02 MAX
  tidal volume
 pulmonary diffusion
 alveolar-capillary surface
area
  ventilation at rest and sub-
max exercise
  lung/vital capacity

10. Measuring Vital Capacity with the
Balloon Method
 Stretch a round balloon several
times to relax the material and
make it easier to inflate.
 To measure vital capacity,
inhale as much air as you can
and exhale forcefully into the
balloon. Pinch the end of the
balloon and measure its
diameter (see Figure 1, to
right).
 Record the result in your  Figure 1. Measuring the diameter of the balloon,
exercise books. in centimetres (Muskopf, 2003).

11. Measuring Vital Capacity with the
Balloon Method
 Conversion into Lung Volumes
 These can be used as a
benchmark with performers to
see if vital capacity is increasing
through exercise.
 Figure 2. Use this graph to find the balloon volume (in cubic
centimeters) for a given balloon diameter (in centimeters)
(Muskopf, 2003).

14. 1. Describe V02 MAX. Would this increase or decrease
with aerobic training?
2. Cadel Evans has a recorded V02 MAX of 86ml/kg/min.
Name 5 other chronic adaptations he might have
developed due to training.
3. Why does an athlete’s resting heart rate decrease with
aerobic training?
4. How would you expect Cadel to perform on the “beep
test”?
5. Which aerobic capacity test might better suit Cadel?
Explain why.

15. Lance Armstrong
 “His heart is a third bigger than average, pumping blood to his
muscles more efficiently; at rest his heart rate is 32 beats a minute,
less than half the average. His blood is more saturated than
normal, even for a top-level sportsman, with energy-producing
oxygen; his VO2 Max rating, which measures how much oxygen
the lungs can consume during exercise, is 85. An average healthy
male might rate a 40.”
 “Armstrong can ride uphill generating about 500 watts of power for
20 minutes, something a typical 25-year-old could do for only 30
seconds.”
 Lance Armstrong: Marathon Man The Age, July 25, 2005.
 http://www.theage.com.au/news/sport/marathon-
man/2005/07/22/1121539144887.html

16. Anaerobic Training
 Anaerobic training will result in insignificant changes to
the cardiovascular and respiratory systems but major
long term changes at the muscular level.

17. Adaptations
 Muscular hypertrophy
  glycogen stores
  ATP and PC stores
  glycolytic enzymes
  ATPase
 Cardiac hypertrophy
Adaptations worksheet

19. Muscular Hypertrophy
 Anaerobic training can result in significant enlargement of muscle
fibers (mainly type 2B fast twitch) resulting in muscular hypertrophy.
  in cross-sectional area of muscle, and therefore greater strength.
 Occurs as a result of an increased size and number of myofibrils as
well as increased amount of myosin and actin myofilaments.

22.  Assessment: A written report that includes a plan and
evaluation of a 6-week training program with reference
to an activity analysis, fitness testing and training diary.
AND a response which links chronic adaptations of the
cardiovascular, respiratory and muscular systems to
training methods and improved performance.
 Lab write up