Training can bring about physiological changes to the body which enable us to improve the energy systems therefore the systems can create more ATP for movement. The adaptations which occur affect the systems
IVA - Task 5
The body's energy systems can be improved and adapted. Training can bring about physiological changes to the body which enable us to improve the energy systems therefore the systems can create more ATP for movement. The adaptations which occur affect the systems in different ways depending upon what training is being done. The factors which affect the type of adaptations which occur are the four main principles of training; specificity, progression, overload and reversibility.
Specificity
This principle stats that you're training must be specific to what you are wanting to improve. For example if you want to improve you aerobic system you should do aerobic training. Your training should be relevant to what you want to work and improve.
Overload
Overload training is 'an exercise overload specific to the activity must be applied to enhance physiological improvement and bring about a training response' (McArdle et al, 1996). This principle is based on the idea that you exercise at a higher intensity than you normally would. Overload is doing more than the amount your body is used to.
Progression
This is closely related to overload. When exercising you increase the overload over a time. During a training program, training three times a week your improvement will slow after about four weeks therefore your training must become harder.
To aid you in the training progress you need to increase either the frequency of your session, the intensity of your session or the amount of time you do the session for. Increasing any of these three will be progressive for your training. Increasing just one of the three will be making you train harder you needn't increase all of them.
Reversibility
When a person doesn't train the persons fitness levels will decrease. 'After only two weeks there is a significant reduction in exercise capacity and metabolic capacity' (Lecture Notes, 2005), so working on this basis "If you don't use it, you lose it".
'Even among highly trained athletes, the beneficial effects of prior exercise training are reversible (McArdle, 2005).
For every type of exercise an athlete does, you should apply the following:
* Frequency
How often exercise is done
* Intensity
How difficult the exercise is
* Time
The duration of the exercise
* Type
What kind of exercise it is
Cardiovascular Adaptations to endurance training
Exercise has a very positive effect on the cardiovascular system. When an athlete starts to run greater distances more often they will gradually become fitter and because of this changes begin to occur. Exercise firstly affects the cardiovascular system by increasing the body's heart rate, therefore increasing the amount of blood that is being pumped around the body. If athlete did aerobic endurance training every other day for 30 minutes working at 70% of their maximum effort then a number of changes would begin to occur;
Cardiac Hypertrophy Occurs
'Cardiac Hypertrophy is characterised by a larger ventricle wall and a thicker myocardium' (Wesson et al, 2001). Effect on Athlete's Performance: The athlete's heart is able to pump more blood to the working muscles more effectively.
Increase in Blood Vessels
Veins: The supply of blood vessels to the heart will increase therefore the blood pressure decreases and this improves the functioning of the heart. Effect on Athlete's Performance: Deoxygenated blood will be able to become oxygenated quicker and more quickly so the working muscles will be supplied with oxygen quicker.
Capillaries: The capillaries increase in size allowing blood to travel along them. New capillaries are developed which helps with the extraction of oxygen. The network of capillaries in a muscle increase therefore this increases the supply of blood, oxygen and the nutrients to the working muscle. Effect on Athlete's Performance: Deoxygenated blood will be able to become oxygenated quicker and more quickly so the working muscles will be supplied with oxygen quicker.
The body's energy systems can be improved and adapted. Training can bring about physiological changes to the body which enable us to improve the energy systems therefore the systems can create more ATP for movement. The adaptations which occur affect the systems in different ways depending upon what training is being done. The factors which affect the type of adaptations which occur are the four main principles of training; specificity, progression, overload and reversibility.
Specificity
This principle stats that you're training must be specific to what you are wanting to improve. For example if you want to improve you aerobic system you should do aerobic training. Your training should be relevant to what you want to work and improve.
Overload
Overload training is 'an exercise overload specific to the activity must be applied to enhance physiological improvement and bring about a training response' (McArdle et al, 1996). This principle is based on the idea that you exercise at a higher intensity than you normally would. Overload is doing more than the amount your body is used to.
Progression
This is closely related to overload. When exercising you increase the overload over a time. During a training program, training three times a week your improvement will slow after about four weeks therefore your training must become harder.
To aid you in the training progress you need to increase either the frequency of your session, the intensity of your session or the amount of time you do the session for. Increasing any of these three will be progressive for your training. Increasing just one of the three will be making you train harder you needn't increase all of them.
Reversibility
When a person doesn't train the persons fitness levels will decrease. 'After only two weeks there is a significant reduction in exercise capacity and metabolic capacity' (Lecture Notes, 2005), so working on this basis "If you don't use it, you lose it".
'Even among highly trained athletes, the beneficial effects of prior exercise training are reversible (McArdle, 2005).
For every type of exercise an athlete does, you should apply the following:
* Frequency
How often exercise is done
* Intensity
How difficult the exercise is
* Time
The duration of the exercise
* Type
What kind of exercise it is
Cardiovascular Adaptations to endurance training
Exercise has a very positive effect on the cardiovascular system. When an athlete starts to run greater distances more often they will gradually become fitter and because of this changes begin to occur. Exercise firstly affects the cardiovascular system by increasing the body's heart rate, therefore increasing the amount of blood that is being pumped around the body. If athlete did aerobic endurance training every other day for 30 minutes working at 70% of their maximum effort then a number of changes would begin to occur;
Cardiac Hypertrophy Occurs
'Cardiac Hypertrophy is characterised by a larger ventricle wall and a thicker myocardium' (Wesson et al, 2001). Effect on Athlete's Performance: The athlete's heart is able to pump more blood to the working muscles more effectively.
Increase in Blood Vessels
Veins: The supply of blood vessels to the heart will increase therefore the blood pressure decreases and this improves the functioning of the heart. Effect on Athlete's Performance: Deoxygenated blood will be able to become oxygenated quicker and more quickly so the working muscles will be supplied with oxygen quicker.
Capillaries: The capillaries increase in size allowing blood to travel along them. New capillaries are developed which helps with the extraction of oxygen. The network of capillaries in a muscle increase therefore this increases the supply of blood, oxygen and the nutrients to the working muscle. Effect on Athlete's Performance: Deoxygenated blood will be able to become oxygenated quicker and more quickly so the working muscles will be supplied with oxygen quicker.
