Heart Rate
When exercise increases, the amount of blood that discharges increases considerably. Stroke Volume is determined by the ability to fill the ventricles by blood volume and the ability to empty the ventricles as a result of ventricular contractions. There is a significant difference in stroke volume between unfit and fit people. The stroke volume of unfit people would be around 60-80mls/beat and athletes will reach up to 160mls/beat. A more forceful contraction would mean a more complete emptying of the left ventricle with each beat. This also means more blood returning to the heart and thus effective in providing blood (containing oxygen) to the body.
Cardiac Output
Increases with exercise similar to that of the Stroke Volume. The cardiac output is the product of the heart rate and stroke volume
Heart Rate x Stroke volume = Cardiac Output (CO)
e.g.
60bpm x 100ml/b = 6000ml/min
Oxygen Uptake
Most significant improvements in response to aerobic training are in oxygen uptake-s sometimes called aerobic power or VO2. The body consumes small amounts of oxygen at rest and increases during exercise because of the mitochondria in the cells demand more oxygen to enable them to provide additional energy. The maximal oxygen uptake is the best indicator of cardio respiratory endurance because it indicates the maximal amount of oxygen muscles can absorb and utilise at that level of work. Training increases V02 maximum heart rate even in an 8-12 week period and there is an approximately 15-20% increase for a typical inactive person who applies the FITT formula over a six month period.
Lung Capacity
Both cardiovascular system and the respiratory system need to be sufficient in supplying adequate energy through providing blood and absorbing it through the lungs. The lung capacities in males are around 6000mls while it is relatively less in females. Lung volumes change little or don’t change with training (the amount of air that can be expelled after maximal inspiration increases slightly).
Haemoglobin Level
Haemoglobin is the substance in the blood that binds to oxygen and transports it around the body. Each blood cell contains 250million haemoglobin molecules and is capable of carrying considerable quantities of oxygen. Women have lower haemoglobin levels due to V02 max values and this is transported mainly by red blood cells. One way of increasing is to train at high altitudes and general training programs can be increased up to 20%.
Muscle Hypertrophy
Is the enlargement of muscles and production of greater force. This response is particularly important to activities tat exert a huge amount of muscular strength and power. Resistance training is the most efficient way of improving hypertrophy. Hypertrophy is most efficiently produced through high volume exercise which is a result of several sets of an exercise—usually between three and five sets of eight to 20 repetitions. This type of training will obviously require a relatively low intensity as measured by the actual resistance lifted. 5. It is the repeated use of sets and reps that stimulates the body to adapt by increasing muscle size and thereby strength.
Effect on Slow Twitch Muscle Fibres
Slow Twitch The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibres and can go for a long time before they fatigue. Therefore, slow twitch fibres are great at helping athletes run marathons and bicycle for hours.
Fast Twitch Because fast twitch fibres use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibres generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibres can be an asset to a sprinter since she needs to quickly generate a lot of force.
Indicates the number of times the heart beat per minute (bpm). The resting heart rate is our heart rate when it is completely at rest. Averaging up to72bpm, athletes can go as low as 27-28bpm. For an unfit person, the heart rate will increase as the duration of their activity is longer.
Stroke Volume
When exercise increases, the amount of blood that discharges increases considerably. Stroke Volume is determined by the ability to fill the ventricles by blood volume and the ability to empty the ventricles as a result of ventricular contractions. There is a significant difference in stroke volume between unfit and fit people. The stroke volume of unfit people would be around 60-80mls/beat and athletes will reach up to 160mls/beat. A more forceful contraction would mean a more complete emptying of the left ventricle with each beat. This also means more blood returning to the heart and thus effective in providing blood (containing oxygen) to the body. Cardiac Output
Increases with exercise similar to that of the Stroke Volume. The cardiac output is the product of the heart rate and stroke volume
Heart Rate x Stroke volume = Cardiac Output (CO)
e.g.
60bpm x 100ml/b = 6000ml/min
Oxygen Uptake
Most significant improvements in response to aerobic training are in oxygen uptake-s sometimes called aerobic power or VO2. The body consumes small amounts of oxygen at rest and increases during exercise because of the mitochondria in the cells demand more oxygen to enable them to provide additional energy. The maximal oxygen uptake is the best indicator of cardio respiratory endurance because it indicates the maximal amount of oxygen muscles can absorb and utilise at that level of work. Training increases V02 maximum heart rate even in an 8-12 week period and there is an approximately 15-20% increase for a typical inactive person who applies the FITT formula over a six month period.
Lung Capacity
Both cardiovascular system and the respiratory system need to be sufficient in supplying adequate energy through providing blood and absorbing it through the lungs. The lung capacities in males are around 6000mls while it is relatively less in females. Lung volumes change little or don’t change with training (the amount of air that can be expelled after maximal inspiration increases slightly).
Haemoglobin Level
Haemoglobin is the substance in the blood that binds to oxygen and transports it around the body. Each blood cell contains 250million haemoglobin molecules and is capable of carrying considerable quantities of oxygen. Women have lower haemoglobin levels due to V02 max values and this is transported mainly by red blood cells. One way of increasing is to train at high altitudes and general training programs can be increased up to 20%.
Muscle Hypertrophy
Is the enlargement of muscles and production of greater force. This response is particularly important to activities tat exert a huge amount of muscular strength and power. Resistance training is the most efficient way of improving hypertrophy. Hypertrophy is most efficiently produced through high volume exercise which is a result of several sets of an exercise—usually between three and five sets of eight to 20 repetitions. This type of training will obviously require a relatively low intensity as measured by the actual resistance lifted. 5. It is the repeated use of sets and reps that stimulates the body to adapt by increasing muscle size and thereby strength.
Effect on Slow Twitch Muscle Fibres
Slow Twitch The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibres and can go for a long time before they fatigue. Therefore, slow twitch fibres are great at helping athletes run marathons and bicycle for hours.
Fast Twitch Because fast twitch fibres use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibres generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibres can be an asset to a sprinter since she needs to quickly generate a lot of force.
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