Physiological Adaptations in Response to Training

Resting Heart Rate (RHR)

- RHR decreases the better trained an individual is.
- Due to a more efficient cardiovascular system, specifically, Stroke Volume.
- A trained individual will return to pre-exercise levels (of BPMs) at a faster rate.

Stroke Volume (SV)

- Amount of blood ejected from the left ventricle of the heart during a contraction.
- Training causes a substantial increase in SV, due to:
o More blood in circulation (increased blood volume)
o Left ventricle filling more completely.
- The enlarged ventricle causes a more powerful contraction (muscular hypertrophy of the
heart) and complete emptying of the left ventricle.
- Increased oxygen available to the working muscles results in improved performance (reduces
build up of lactic acid, as well as increases tolerance to).

Cardiac Output (CO)

- Amount of blood ejected from the left ventricle of the heart per minute.
- Calculated as: SVxHR.
- As training increases SV, it hence increases CO.
- At maximal levels, a large CO is the major difference between an untrained and a trained
athlete.

Oxygen Uptake (VO2 MAX)

- VO2 Max is the ability of the working muscles to use the oxygen being delivered.
- Maximal oxygen uptake is regarded as the best indicator of cardiorespiratory endurance, due
to:
o Indicating the maximal amount of oxygen that muscles can absorb & use at the level
of intensity.
- Measured in mL/kg/min.
- Tested through multistage fitness tests (i.e., beep test), bicycle ergometer.

Lung Capacity
- Amount of air that the lungs can hold.
- With training:
o Vital Capacity increases slightly:
 That is, the amount of air that can be expelled after maximal inspiration.
o Residual Capacity decreases slightly:
 That is, the amount of air that cannot be expelled out of the lungs.
o Tidal Volume remains unchanged at rest, but increases at maximal levels of exercise:
  That is, the amount of air breathed in and out during normal respiration
(usable air).

Haemoglobin Level
- Haemoglobin is the substance in blood that binds to oxygen and transports it around the body
(taxis for oxygen).
- Training increases haemoglobin levels, and hence oxygen carrying capacity due to:
o An increase in blood volume (more blood = more taxis),
o A boost in red blood cell numbers.

Muscle Hypertrophy
- The growth of muscles as a result of an increase in the size of muscle cells.
- Length remains unchanged, but the size becomes larger as a result of an increase in its mass
and cross-sectional area.

Effect on Fast/Slow Twitch Muscle Fibres

Slow Twitch Muscle Fibres (red):
- Contract slowly and for long periods of time.
- They don’t fatigue easily (for aerobic purposes).
- Recruited for endurance-type activities (such as a marathon).
Fast Twitch Muscle Fibres (white):
- Reach peak tension quickly.
- Fatigue easily (for anaerobic purposes).
- Recruited for power and explosive movements (such as throwing and lifting).
Physiological Adaptations:
- Most significant occur when fibres are subjected to training programs specific to their role.
- White fibres benefit most by anaerobic training (such as sprints, short intervals, resistance
training),
- Red fibres benefit most from endurance training that engage the aerobic system.