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A. Endurance
• Muscular endurance
The ability of a muscle or muscle group to exert force repeatedly to sustain a
contractive state over a period of time.
For sprinters, muscular endurance is the ability to sustain a high speed over
the full distance of a 100m 0r 200m race.
Cardiorespiratory endurance
The ability of the body to deliver oxygen effectively to the working muscle to
sustain prolonged, rhythmical exercise.
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12. Cardiorespiratory Adaptations to Training
• O2 Transport System
Refer to all components of the CV & respiratory systems that are related to the
transportation & delivery of O2.
Q (SV x HR) tells how much O2-carrying blood leaves the heart in 1 min.
a-vO2 diff tells how much O2 is extracted from the blood by the tissues.
1. Heart size
• ‘Cardiac hypertrophy’ – the left ventricle undergoes the most change in response to
endurance training.
• The internal dimensions of the left ventricle increase, mostly in response to an
increase in ventricular filling.
• Left ventricle wall thickness also increase, increasing the strength potential of the
chamber’s contraction. (increases contractility)
2. Stroke Volume
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12. Cardiorespiratory Adaptations to Training
5. Blood Flow
6. Blood Pressure
7. Blood Volume
1. Lung Volumes
Vital capacity (VC) = the maximum volume/amount of air expelled from the lungs
after maximum inspiration/inhalation.
Residual volume (RV) = the amount of air that cannot be exhaled from the lungs or
remains in the lungs.
Tidal volume = the amount of air breathed in and out (inspired or expired) during
normal respiration.
2. Respiratory Rate
• After training, respiratory rate remains steady at rest, decrease slightly with
submaximal exercise, but increases with maximal exercises.
3. Pulmonary Ventilation
Pulmonary ventilation = the movement of gases into & out of the lungs.
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12. Cardiorespiratory Adaptations to Training
4. Pulmonary Diffusion
Pulmonary diffusion = the exchange of gases between the lungs & the blood.
* Respiratory system is quite adept at bringing adequate amounts of O2 into the body,
thus it usually does not limit endurance performance.
E. Metabolic Adaptations
• Endurance training increases LT, therefore can perform at a higher rates of work
and at a higher rate of O2 consumption without increasing the blood lactate above
resting levels.
• The increase in LT is because a greater ability to clear lactate produced in the
muscle, and an increase in skeletal enzymes coupled with a shift in metabolic
substrate.
• Maximal blood lactate concentration is increased slightly.
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12. Cardiorespiratory Adaptations to Training
4. Maximal O2 Consumption
• VO2max increases with training, but the amount of increase is limited in each
individual. The major limiting factor is O2 delivery to the active muscles.
• VO2max has an upper limit. The highest attainable VO2max is usually reached within
18 months of intense endurance conditioning.
• Endurance performance can continue to improve for years with continued training.
1. Heredity
• VO2max depends on genetic limits which predetermines the range for VO2max.
(25%-50% of the variance in VO2max values)
• Heredity also explains for individual variations in response to identical training
program.
2. Age
3. Gender
• VO2max of highly conditioned female endurance athletes is only about 10% lower
than highly conditioned male endurance athletes.
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12. Cardiorespiratory Adaptations to Training
5. Specificity of training
• The more specific the training program to the sports involved, the more
improvement there will be.
• To maximize CR gains from training, the training should be specific to the type of
activity that an athlete usually performs.
6. Cross–training
• Resistance training combines with endurance training does not appear to improve
the aerobic capacity, but may increase short term endurance.