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What is the main adaptation of the cardiovascular system to aerobic endurance training? How does it affect
cardiac output and oxygen delivery?
- The main adaptation of the cardiovascular system to aerobic endurance training is an increase in stroke
volume, which is the amount of blood pumped by the heart per beat. This increases cardiac output, which is
the product of stroke volume and heart rate, and oxygen delivery to the working muscles.
- Rationale: Aerobic endurance training stimulates the development of more and larger mitochondria,
capillaries, and myoglobin in the muscle cells, which enhance oxygen utilization. To meet the increased
oxygen demand, the heart becomes more efficient and pumps more blood per beat, resulting in a lower
resting and submaximal heart rate.
2. What are some of the adaptations of the respiratory system to anaerobic power training? How do they
affect ventilation and gas exchange?
- Some of the adaptations of the respiratory system to anaerobic power training are an increase in respiratory
muscle strength and endurance, lung volume and capacity, and alveolar surface area. These adaptations
improve ventilation, which is the amount of air breathed in and out per minute, and gas exchange, which is
the diffusion of oxygen and carbon dioxide between the alveoli and the blood.
- Rationale: Anaerobic power training involves high-intensity, short-duration exercises that challenge the
anaerobic energy systems and produce large amounts of lactate. To cope with the increased metabolic
acidosis, the respiratory system increases its ventilation rate and depth to remove excess carbon dioxide and
restore pH balance. The increased respiratory workload also stimulates the growth and development of the
respiratory muscles, lungs, and alveoli.
3. What is the main adaptation of the muscular system to resistance training? How does it affect muscle size
and strength?
- The main adaptation of the muscular system to resistance training is hypertrophy, which is the increase in
muscle fiber size due to an increase in myofibrillar protein synthesis. This increases muscle cross-sectional
area and strength.
- Rationale: Resistance training imposes mechanical stress on the muscle fibers, causing microtrauma and
inflammation. This triggers a cascade of molecular signals that activate satellite cells, which are stem cells
that can fuse with existing muscle fibers and donate their nuclei. This increases the capacity for protein
synthesis and muscle growth. The increased muscle size also enhances the force-generating potential of the
muscle.
4. What are some of the adaptations of the nervous system to speed and agility training? How do they affect
motor performance and coordination?
- Some of the adaptations of the nervous system to speed and agility training are an increase in motor unit
recruitment, firing rate, synchronization, and intermuscular coordination. These adaptations improve motor
performance and coordination by increasing the speed, force, and efficiency of muscle contractions.
- Rationale: Speed and agility training involves fast and explosive movements that require rapid activation
and relaxation of muscles. To achieve this, the nervous system enhances its ability to recruit more motor
units (groups of muscle fibers innervated by a single motor neuron), fire them at a higher frequency,
synchronize them with other motor units, and coordinate them with other muscles involved in the
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