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TOPIC: TRAINING ADAPTATIONS

SECTION A Multiple-choice questions

Choose the response that is correct or that best answers the question.
A correct answer scores 1, an incorrect answer scores & marks will not be deducted for incorrect
answers.
No marks will be given if more than one answer is completed for any question.

Question 1. Glycolytic capacity is increased with anaerobic training due to:


A. Increased glycolytic enzymes (ANS)
B. Decreased glycogen stores
C. Increased oxidative enzymes
D. Decreased myoglobin stores

Question 2. A middle distance runner undertakes 12 months of aerobic training in an effort to break into
the senior athletics team as a 5,000m runner. Compared to 12 months ago, he would now have :
A. Increased oxidative enzymes at leg muscles (ANS)
B. Increased energy usage at each stage of the race
C. Decreased oxygen phosphorylase at slow twitch fibres
D. Decreased reliance upon the anaerobic glycolysis system

Question 3. Three friends went on a fishing trip a weight lifter, a triathlete and an accountant.
Unfortunately their boat capsized and they perished. When their bodies were recovered autopsies
were conducted and their hearts compared:

In order from left to right the hearts belonged to:

A. triathlete : weight lifter : accountant


B. accountant : weight lifter : triathlete
C. triathlete : accountant : weight lifter
D. weight lifter : accountant : triathlete (ANS)

Question 4. For an untrained athlete, which of the following is a chronic response to the short-interval
training program shown below?
Distance Intensity Rest Sets
15m 95% max HR 90 seconds 4

A. Decreased resting heart rate


B. Improved glycogen sparing
C. Increased contractile force (ANS)
D. Decreased diastolic blood pressure

Question 5. The following is an example of a chronic respiratory training adaptation likely to occur in
response to aerobic training:

A. Reduced resting heart rate


B. Reduced oxygen consumption by respiratory muscles when working sub-maximally (ANS)
C. Reduced levels of LDL
D. Increased cardiac output

Question 6. Continuous training undertaken in preparation for the 20km walk will result in the
following adaptations at the muscular level:

A. Increased oxygen force capacity (OFC)


B. Increased antioxidative enzymes
C. Increased contraction speed
D. Increased mitochondria density (ANS)

Question 7. As a result of aerobic adaptations to continuous training, at maximal workloads, the increased
cardiac output increases:
A. Myocardial contractility
B. Plasma preservation
C. Aerobic glycolysis (ANS)
D. Blood flow to major organs

Question 8. At slow twitch fibres, the following is likely to occur as a result of the following long interval
training sessions:

Distance Intensity Rest Sets


1600m 75% max HR 6 mins 4

A. Increased haemoglobin
B. Decreased fat oxidation
C. Increased intramuscular triglycerides (ANS)
D. Decreased glycolytic enzymes
SECTION B Short answer questions

Question 1. Cadel Evans is a brilliant Australian and International cyclist who has performed very well in
the Tour de France in the last 3 years and finished top 3 after riding a gruelling 21 days and over 1000
kilometers.

a. Most of Cadels training is of an aerobic nature and conducted between 80- 85% max HR for periods
in excess of 2-3 hours at a time. He also focuses on his sprint cycling in order to replicate this during race
stages. Discuss how increased ATPase resulting from this sprint training leads to improved performances.

ATPase facilitates the breakdown of ATP to ADP. Anaerobic training increases the quantity and the activity of
these enzymes which increases the turnover of ATP (breakdown and resynthesis). All of this allows for a
more rapid release of energy for Cadel and contributes to quicker / more forceful contractions.

b. Clearly discuss how Cadels VO2 max of 84 ml/kg/min has contributed to his high finishing place in the
Tour de France.

A high VO2max would assist Cadel by enabling his cardio-respiratory systems to supply large amounts of
oxygen to his working muscles with great efficiently. His muscles also have an increased ability to utilise
oxygen, and therefore the production of aerobic ATP / energy. All of this will also allow him to work at
higher intensities before needing to slow down if lactate and H+ start to accumulate.

c. Clearly discuss the effect sprint training has on motor unit recruitment.
Sprint training enhances motor-unit recruitment. The greater the number of motor units that can be
recruited, the greater the force that can be developed in the muscle. Maximal force requires the
recruitment of as many motor units as possible.

As well as recruiting more motor units, there is an increase in the ability to recruit high-threshold motor
units which are typically fast-twitch fibres. With sprint training, there is an increase in the recruitment of
fast-twitch fibres and in the time for which the contraction can be maintained. These adaptations result in
increased force production, rate of force development (power) and length of time for which the contraction
can be maintained.

Question 2. Two athletes undertake the same high intensity interval training program (above 85% HR
max) over a 16 week period. Athlete A is an endurance athlete while athlete B is a sprinter. Both train
three times per week.

a. What benefit would athlete A be hoping to gain from this high-intensity interval training?

High intensity training above the lactate threshold benefits both the anaerobic and aerobic athlete by :
Increasing our VO2 max; expanding the capillary network; Increasing muscle enzyme activity; increasing our
tolerance of lactic acid; training our muscles to remove lactic acid more quickly; increasing the lactate
threshold so that lactic acid accumulates later in exercise

b. How long would athlete B need to continue training before any appreciable gains were evident?
Anaerobic fitness gains are not usually evident until after 10-12 weeks of training

c. State two chronic changes to athlete Bs cardio-respiratory system and one change in the muscle
fibres that would be evident, at rest, at the completion of the training program.

Cardio-respiratory change 1:

Cardio-respiratory change 2:

Cardio-respiratory changes at rest include: cardiac hypertrophy; decreased residual volume; increased
inspiratory reserve volume; increased vital capacity; increased haemoglobin; increased blood volume;
increased redistribution of blood; increased a-vo2 difference; increased capillary density; increased
muscular hypertrophy (possibly); increased muscular stores of ATP & PC; increased ATP-PC splitting;
increased resythensis of enzymes; increased glycolytic capacity; increased actin & myosin size; decreased
blood cholesterol (particularly LDL); increased HDL; decreased blood pressure.

Muscle fibre change:

PC stores
glycolytic enzymes
myosin ATPase
ATP stores
glycogen stores
contractile proteins
muscle buffering capacity / by-product tolerance

Question 3.

Jay is an up and coming rower who has just been selected to represent Australia at the next junior world
games. At time of selection Jay was a standout and rowed 4725 metres in 20 minutes with an average
heart rate of 148 bpm. After six months training with the representative squad Jay could row 5236
metres in the same time with an average heart rate of 145 bpm.

a. List two chronic cardiovascular adaptations Jay is likely to have experienced during his training which would
explain improved performance. Explain how these changes contribute to improved performance.

Cardiovascular adaptation 1:
How it would improve performance

Cardiovascular adaptation 2:
How it would improve performance

Answers must only focus on cardiovascular parameters, i.e nothing related to respiratory or muscular
adaptations would be acceptable answers. Any two of the following could be listed

cardiac hypertrophy ( ventricle volume rather than ventricle thickness although thickness would
contribute to increased cardiac contractility and greater emptying with each systole)
increased stroke volume/cardiac output
increased capillarisation (to heart and muscles)
increased blood volume ( including plasma/haemoglobin)

Cardiovascular adaptations would improve performance because they lead to an increase in oxygen
delivery (uptake is related to respiratory adaptations and thus would not be relevant in answers) to
working muscles, making more oxygen available for energy production. Answers could also state the
changes increase the bodys ability to produce aerobic energy/ATP and decrease involvement on the
anaerobic glycolysis system which has associated fatigue factors caused by accumulation of metabolic by-
products. Increasing the number of capillaries around the muscle leads to an increase in the supply of
oxygen and other nutrients and enhanced removal of waste products from the muscle. Greater plasma
volumes would enable Jay to dissipate heat produced from energy production more quickly making it less
detrimental to performance.

b. The following graph shows Jays lactate responses to incremental rowing on an ergo with the stroke
rate increased x 4 every two minutes.

i. Which Line, A or B, represents Jays rowing after 6 months of training?


Ans = A

ii. At the muscular level, discuss one adaptation that would account for Jays lactate training response
changes.
Responses would focus on slow twitch fibre adaptations and how they contribute to improved
performances in terms of delaying lactate accumulation / or increasing LIP.
Increased mitochondria size, number and surface area, enhancing the capacity of the fibres to
produce energy (ATP) aerobically, and less likely to trigger LIP when lactate accumulates.
Increased mitochondria and oxidative enzymes that allow work at higher percentages of their VO2
max without accumulating blood lactate.
Increased ability of the slow twitch fibres to oxidise glycogen (aerobic glycolysis) with less reliance
upon anaerobic glycolysis.
Greater utilisation of FFA (working submaximally), therefore less lactate is produced.

c. Discuss one respiratory adaptation that is likely to have occurred for Jay as a result of 6 months
continuous training and how this would contribute to improved performances.

It is important that discussion on how the respiratory change would contribute to improved performances
is incorporated in the answer.

e.g. Increased tidal volume leading to less breaths to supply same/more oxygen at sub-maximal intensities
means more oxygen is available for working muscles. At maximal levels tidal volume increases which
produces higher ventilation and VO2.Increased alveolar-capillary surface area and hence increased diffusion
of gases at the lungs and uptake of oxygen to then be transported to working muscles . Increased efficiency
of the intercostals muscles making more oxygen available to be supplied to working muscles.

Question 4.

a. What happens to the arteriovenous oxygen difference (a-vO2 diff) at maximal intensities in response
to 9 months of Fartlek training?
It increases

b. Discuss two factors that contribute to the response you have identified in (a) above.

Increased capillarisation of the muscle fibres (essentially slow twitch) which leads to an increase in
the diffusion of oxygen, carbon dioxide and other metabolic by-products.
Increased diffusion and blood distribution to the working muscles which increases oxygen
supply/concentration to working muscles
Increased capacity of the muscles to extract and process oxygen via increased mitochondria and
oxidative enzymes, leads to an increase in the a-vO2 diff

c. State a situation that would lead to the a-vO2 diff decreasing.


Answers could range from something as simple as decreasing the intensity / workload which would see
decreased demand for oxygen by working muscles to other more complex scenarios such as:
Detraining as a result of injury or long term training lapses
Working at high (2000+m) altitudes
Being winded during activity (reduced diaphragm and intercostal function)
Question 5.

a. Which line, A or B, would represent the triathlete?

B = triathlete

b. Briefly justify your selection in (a.) above.

B has lower heart rates at each stage of the test and experiences steady state from 5 /6 min mark
which is quicker than B indicating quicker activation of their better developed aerobic energy
system. From the 5 /6 min mark Bs oxygen consumption steadily increases indicating they are
struggling to meet demand.

c. The triathlete is likely to have increased the amount of alveoli in her lungs as a result of aerobic
training adaptations. How does this lead to better performances in the triathlon?
Increased alveoli would lead to increased alveolar-capillary surface area and hence increased
diffusion of gases at the lungs. This allows more oxygen to be taken up (inhaled) and more carbon
dioxide to be given off (exhaled).

Question 6.
The above graph shows the changes in the composition of the quadriceps muscles for a 15 year old male
following 3 months of training/participation in activities aimed at increasing his muscular strength and
reducing his percentage body fat.

a. Outline the type of activity/training that he is likely to have participated in, and justify your answer by
using the data contained in the graph.

The post test results indicate greater increases in the fibre diameter of fast twitch fibres, even though slow
twitch fibres have shown a lesser increase in diameter.

It is most likely that the boys were involved in anaerobic training methods such as short/intermediate
interval; weight training; high intensity circuit training or plyometrics.

b. (i) Other than increased fibre size, list three other chronic adaptations likely to have occurred at the
quadriceps fast twitch fibres
Students cannot select increased fibre size or cross sectional area.

number (hyperplasia)
PC stores
glycolytic enzymes
myosin ATPase
improved motor unit recruitment
speed of contraction
size of connective tissue / tendons
recovery times
ATP stores
glycogen stores
contractile proteins
muscle buffering capacity / by-product
tolerance
neural transmission
force of contraction
LA production (sub-max)
(ii) Select one of the above changes and clearly discuss how this would lead to improved performance.

Improves performance by

number (hyperplasia) Whilst yet to be widely accepted, more fibres would result in greater
forces being produced.

PC stores More readily available fuel for explosive / maximal contractions and
delays peak contribution from LA system

glycolytic enzymes Greater ability to release ATP from both muscle and stored glycogen

myosin ATPase Greater amount of cross-bridge formation and generation of force

improved motor unit recruitment More fibres able to be recruited per contraction resulting in more force
being produced

speed of contraction Greater force possible

size of connective tissue / tendons Greater attachment to bones and thus greater forces can be applied, less
likelihood of in jury at this site

recovery times Fibres able to resynthesise PC at a quicker rate and thus have this able to
be re-used for other contractions

ATP stores Less reliance on PC (initially) and greater explosive ability for first 2-3
seconds of an activity

glycogen stores Less reliance on glycogen being transported from liver and more readily
available when stored at the muscle site itself. Less likelihood of using
FFAs and associated drop in ATP production rate.

contractile proteins Able to generate greater forces and resultant muscular power

muscle buffering capacity / by-product Improved LA tolerance and ability to sustain contractions in the face of
tolerance accumulating H+ ions

neural transmission Improved reaction to stimuli

force of contraction More power can be generated with greater associated speed of
movement

LA production (sub-max) Delays LIP and accumulation of hydrogen ions and thus delays resultant
fatigue

Question 7.Tien returns to training after a 12-week lay-off due to an achilles tendon injury. She
fnds that she needs an extra minute to recover between her repeat 300m sprints as part of her
intermediate interval training.

Distance Work Rest period Sets


period
Pre-injury 300m 50 seconds 4 minutes 4
Post-injury 300m 50 seconds 5 minutes 4

a. State two physiological changes that may have occurred during this period of detraining .

decreased LIP
decreased lactate tolerance
reduced ability to buffer/oxidise lactate during efforts, results in increased lactate accumulation
reduced aerobic capacity (decreased mitochondria, myoglobin, oxidative enzymes)

b. Discuss how the change listed in part a. has caused the need for an increased one minute recovery
between 300 m efforts.

More time is needed to remove lactate between efforts. Lactate accumulation will occur at lower intensities
and earlier in the 300m sprints. Reduced aerobic capacity also affects the ability to restore ATP-PC stores
between efforts. Reduced aerobic capacity will result in greater reliance on the anaerobic energy system
and therefore increase the production of lactate.

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