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Cardiorespiratory Adaptations to Training

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Title: Cardiorespiratory Adaptations to Training


1
Cardiorespiratory Adaptations to Training
  • Chapter 13

2
Cardiorespiratory endurance
  • refers to your bodys ability to sustain
    prolonged, rhythmical exercise.

3
Cardiorespiratory Endurance
  • Highly related to aerobic development.

4
Cardiorespiratory Endurance
  • VO2MAX is the best indicator of cardiorespiratory
    endurance.

5
VO2MAX
  • Absolute and relative measures.
  • absolute l . min-1
  • relative ml . kg-1 . min-1
  • VO2 SV x HR x a-vO2diff

6
Cardiovascular Response
  • Left ventricle undergoes the most change in
    response to endurance training.
  • internal dimensions of the left ventricle
    increase.
  • (mostly in response to an increase in
    ventricular filling)

7
Cardiovascular Response
  • left ventricle wall thickness also increases,
    increasing the strength potential of that
    chambers contractions.

Left Ventricle
8
Cardiovascular Response
  • Following endurance training, stroke volume
    increases during rest, submaximal levels of
    exercise, and maximal exertion.

9
Cardiovascular Response
  • A major factor leading to the stroke volume
    increase is an increased end-diastolic volume,
    probably caused by an increase in blood plasma.

10
Cardiovascular Response
  • Another major factor is increased left
    ventricular contractility.
  • This is caused by hypertrophy of the cardiac
    muscle and increased elastic recoil, which
    results from increased stretching of the chamber
    with more diastolic filling.

11
Heart Rate Adaptations
  • A persons submaximal HR decreases proportionally
    with the amount of training completed.

12
Heart Rate Adaptations
  • Maximal HR either remains unchanged or decreases
    slightly with training.

13
Heart Rate Adaptations
  • When a decrease occurs, it is probably to allow
    for optimum stroke volume to maximize cardiac
    output.

14
Heart Rate Adaptations
  • The HR recovery period decreases with increased
    endurance, making this value well suited to
    tracking an individuals progress with training.

15
Heart Rate Adaptations
  • However, this is not useful for comparing fitness
    levels of different people.

16
Heart Rate Adaptations
  • Resistance training can also lead to reduced
    heart rates however, these decreases are not as
    reliable or as large as those seen with endurance
    training.

17
Cardiac Output Adaptations
  • Cardiac output at rest or during submaximal
    levels of exercise remains unchanged or decreases
    slightly after training.

18
Cardiac Output Adaptations
  • Cardiac output at maximal levels of exercise
    increases considerably.
  • This is largely the result of the submaximal
    increase in maximal stroke volume.

19
Blood Distribution Adaptations
  • Blood flow to muscles is increased by endurance
    training.

20
Blood Distribution Adaptations
  • Increased blood flow results from four factors
  • Increased capillarization.
  • Greater opening of existing capillaries.
  • More effective blood redistribution.
  • Increased blood volume.

21
Blood Pressure Adaptations
  • Resting blood pressure is generally reduced by
    endurance training in those with borderline or
    moderate hypertension.

22
Blood Pressure Adaptations
  • Endurance training has little or no effect on
    blood pressure during standardized submaximal or
    maximal exercise.

23
Blood Volume Adaptations
  • Blood volume increases as a result of endurance
    training.
  • The increase is primarily caused by an increase
    in blood plasma.

24
Blood Volume Adaptations
  • RBC count can increase, but the gain in plasma is
    typically much higher, resulting in a relatively
    greater fluid portion of the blood.

25
Blood Volume Adaptations
  • Increased plasma volume causes decreased blood
    viscosity, which can improve circulation and
    oxygen availability.

26
Blood Volume Adaptations
  • The training-induced increase in plasma volume,
    and its impact on stroke volume and VO2MAX, make
    it one of the most significant training effects.

27
Pulmonary Adaptations
  • Most static lung volumes remain essentially
    unchanged after training.

28
Pulmonary Adaptations
  • Tidal volume, though unchanged at rest and during
    submaximal exercise, increases with maximal
    exertion.

29
Pulmonary Adaptations
  • Respiratory rate remains steady at rest, can
    decrease slightly with submaximal exercise, but
    increases considerably with maximal exercise
    after training.

30
Pulmonary Adaptations
  • The combined effect of increased tidal volume and
    respiration rate is an increase in pulmonary
    ventilation at maximal effort following training.

31
Pulmonary Adaptations
  • Pulmonary diffusion at maximal work rates
    increases, probably because of increased
    ventilation and increased lung perfusion.

32
Pulmonary Adaptations
  • a-vO2diff increases with training, reflecting an
    increased oxygen extraction by the tissues and
    more effective blood distribution.

33
Acid-Base Balance Adaptations
  • Lactate threshold increases with endurance
    training, which allows you to perform at higher
    rates of work and levels of oxygen consumption
    without increasing your blood lactate above
    resting levels.

34
Acid-Base Balance Adaptations
  • Maximal blood lactate levels can be increased
    slightly.

35
Oxygen Consumption Adaptations
  • The respiratory exchange ratio decreases at
    submaximal work rates, indicating a greater
    utilization of free fatty acids.
  • It increases at maximal effort.

36
Oxygen Consumption Adaptations
  • Oxygen consumption can be increased slightly at
    rest.
  • It can be decreased slightly or remain unaltered
    during submaximal exercise.

37
Oxygen Consumption Adaptations
  • VO2MAX increases substantially following
    training, but the amount of increase possible is
    limited in each individual.

38
Oxygen Consumption Adaptations
  • The major limiting factor appears to be oxygen
    delivery to the active muscles.

39
Oxygen Consumption Adaptations
  • Although VO2MAX has an upper limit, endurance
    performance can continue to improve for years
    with continued training.

40
Oxygen Consumption Adaptations
  • An individuals genetic makeup predetermines a
    range for his/her VO2MAX, accounting for 25 to
    50 of the variance in VO2MAX values.

41
Oxygen Consumption Adaptations
  • Heredity also largely explains individual
    variations in response to identical training
    programs.

42
Oxygen Consumption Adaptations
  • Age-related decreases in aerobic capacity might
    partly result from decreased activity.

43
Oxygen Consumption Adaptations
  • Highly conditioned female endurance athletes have
    VO2MAX values only about 10 lower than those of
    highly conditioned male endurance athletes.
  • Body size
  • Hemoglobin content
  • Percent lean mass

44
Oxygen Consumption Adaptations
  • To maximize cardiorespiratory gains, training
    should be specific to the type of activity the
    exerciser usually performs.

45
Oxygen Consumption Adaptations
  • Resistance training in combination with endurance
    training does not appear to restrict improvement
    in aerobic capacity and may increase short-term
    endurance.

46
Oxygen Consumption Adaptations
  • All exercisers can benefit from maximizing their
    endurance.

47
Determining Exercise Intensity
  • For basic health and fitness
  • 40-45 of heart rate or VO2 reserve, or 50-64 of
    heart rate max

48
Determining Exercise Intensity
  • For optimal health and fitness
  • 50-85 of heart rate or VO2 reserve, or 65-90 of
    heart rate max

49
Determining Exercise Intensity
  • Heart rate max
  • Calculated by 208 0.7(age)

50
Determining Exercise Intensity
  • Heart Rate Reserve
  • Heart rate max resting heart rate
  • VO2 Reserve
  • VO2max resting VO2

51
Determining Exercise Intensity
  • Sample calculation based on HRres
  • Find HRmax
  • 208-0.7(age) 208-0.7(20) 194
  • HRmax HRrest 194-70 127
  • HRR times 127 x .50 63.5
  • 50-85 127 x .85 108
  • Add HRrest 64 70 134
  • 108 70 178

52
Determining Exercise Intensity
  • Sample calculation based on VO2res
  • Measure or estimate VO2 max
  • Find VO2 res
  • VO2max VO2 rest 45 3.5 41.5
  • VO2res times 41.5 x .50 20.75
  • 50 and 85 41.5 x .85 35.28
  • Add VO2 rest 20.75 3.5 24.25
  • 41.5
    3.5 45

53
Determining Exercise Intensity
  • Based on HR max
  • 208 0.7(age) 208-0.7(20) 194
  • Times 65-90 194 x .65 126
  • 194 x
    .90 175
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