1.

- ADAPTATIONS

1.1.- Physiological adaptations to anaerobic training

Theme 1:
 The muscle in anaerobic training:

Anaerobic exercise is a brief, high-intensity activity where metabolism occurs.

exclusively in the muscles and their energy reserves, without using the oxygen from respiration. They are

examples of anaerobic exercise: weightlifting,abdominalsor any exercise that

consists of a brief effort is an anaerobic exercise. Anaerobic exercise is typically used

by athletes in low-resistance sports to gain power, and by bodybuilders to gain mass

muscular. The muscles that are trained under anaerobic exercise develop in a
different at the biological level, yielding better performance in short-duration activities and large

intensity.

The first thing that is most noticeable is an increase in the volume of muscle tissue. What
What really happens is that the cross-sectional area of the muscle fibers increases, what we call

hypertrophy. Unlike the first weeks of training, where improvements in strength are

of neurological character, after several weeks, the increases in strength are due to the

muscle hypertrophy. In addition, we must know that this increase in volume occurs in the fibers

of type I (slow-twitch), and in type II (fast-twitch).

With anaerobic training, especially heavy resistance training, everything increases.

the size of muscle fibers because all fibers are recruited to produce force

necessary. In short, strength training not only leads to an increase in our tissu

muscular, but also increases its quality.

 Other adaptations in anaerobic training:

Neural adaptations: Changes in the nervous system occur in the central nervous systems
and peripheral. The activity in the motor cortex of the brain, the area responsible for controlling and executing the
movement increases with anaerobic training.

Skeletal adaptations: The main adaptations that our body undergoes at the skeletal level,
It is an improvement in bone density, as strength training stimulates the cells.
Osteoporosis. It has also been shown that it can slow the development of osteoporosis, a disease

especially common in women after menopause.

Metabolic adaptations: Strength primarily works on the phosphagen system and the

anaerobic system. The main changes occur at the level of this system, as they increase
the levels of ATP and phosphocreatine. All of this generates a greater amount of energy substrates and

enzymes, which in turn leads to an improvement in muscle endurance and the individual's capacity

to perform more repetitions, or to maintain effort for a longer time.

Cardiovascular adaptations: The cardiovascular system responds quickly to exercise

anaerobic, increasing heart rate, stroke volume, cardiac output, blood flow to

the muscles, and the systolic blood pressure. These responses help ensure that enough oxygen
is delivered to the muscles through the blood. With anaerobic training, the response

cardiovascular is reduced both at rest and during activity. This means that a higher level of

performance can be achieved as the body is using the blood supply more effectively

efficient.

Adaptations in body composition: When we increase our muscle mass, the body
it results in a greater calorie consumption, both at rest and while performing physical activity; because of this

A higher calorie intake is related to a more effective fat loss.

1.2.- Physiological adaptations to aerobic training

Theme 2:
Cardiopulmonary changes at rest:

Aerobic exercise increases the capillarization of the lungs and heart, which means there is greater

a number of tiny arteries through which blood carrying oxygen to the muscles circulates,

helping to eliminate toxins. But the most important thing is that it lowers blood pressure in

rest. The heart also benefits by increasing the thickness of its walls and raising its
ability to pump blood to the entire body, so it will work fewer times per minute. This

cardiac efficiency is checked with the decrease in resting pulse, therefore it reduces the
fatigue in any physical activity that is performed.

Aerobic exercise significantly improves the efficiency of the respiratory muscles of the chest. It also

increase the amount of oxygen you can consume in a minute, developing your endurance

muscular and organic-functional.

Changes during the sub-maximal exercise:

At the beginning of the exercise, the heart rate is slower, which can be attributed to a low

intervention of the parasympathetic system, as there is a transition from rest to exercise.

decrease in heart rate that demonstrates the action of the parasympathetic system

decreases. As the intensity of the exercise increases, the tachycardia that occurs is a result of

of the increase in sympathetic activity and the decrease in parasympathetic activity. One of the
the most important applications of heart rate as an indicator of intensity have been during

the submaximal exercise. It has been proposed that a light intensity of exercise would be below 75%

the maximum heart rate. On their part, in a study conducted by Barak et al., a

80% intensity of the peak heart rate to apply a submaximal exercise load.

Changes in maximum exercise:

During maximum exercise, the heart rate increases, and the body reaches its lactate threshold or

anaerobic. This is the point at which the body cannot supply adequate oxygen to the

muscles. Lactic acid begins to accumulate in the blood, the carbohydrate reserves in the

muscles start to become affected and tend to fatigue quickly. Although it is not unsafe, it is
It is difficult to stay at this point for more than a few minutes. It is recommended that this stage usually

occurs at 50 to 90 percent of the maximum heart rate and increases with training. It is noted

that only fit people can train at more than 90 percent of their maximum heart rate, and

so only for short starts.

 Muscular biochemical changes:

During exercise, the heart rate increases to deliver red blood cells.
oxygen saturation in active muscles. In the muscle cell, oxygen is held in the mitochondria

and it is used to break down food for the production of ATP for muscle contraction. A

An athlete at first will have difficulties performing an aerobic activity for a long time.

period of time because the mitochondria of the cells are not equipped to meet the

ATP demand from prolonged repetitive contractions. But with regular training and

continues, the size and number of mitochondria increase, and their capacity for production of

ATP and fat metabolism increase accordingly.

The ability of a cell's mitochondria to produce large amounts of ATP is

dependent on training. By repeatedly performing a specific training action, the mitochondria

in muscle cells adapt to grow thicker and larger. The total number of the

Mitochondria also increase, allowing your cells to use more oxygen to produce ATP.
Estos cambios ayudan a quemar más grasa, porque la grasa es un combustible oxidativo. El

Interval training is an effective way to increase mitochondria. These increases in

the size and number of mitochondria will persist while constantly being involved in activity

what caused the adaptations. But when the formation stops for a prolonged period of time,

the process is reversed. After a long period of deformation, the mitochondria can return to

the pre-training levels. To avoid the consequences of deformation, a session of

High-intensity training once a week may be enough to maintain your improvements.

1.3.- Adaptations under special conditions

Theme 3: Physiology of Adaptation to Altitude

Short-term physiological response:

The main factor that affects the body's response to altitude is the decrease in pressure.

barometric, which will produce a decrease in the partial pressure of oxygen in the inspired air. Due to
Hello, the pressure gradient between the alveolus and the venous blood of the pulmonary capillary will decrease in the
altitude and the partial pressure of oxygen in arterial blood (Pa O2) will decrease. The chemoreceptors located

in the aorta and in the carotid bodies, being very sensitive to changes in PaO2, they will send
impulses to the respiratory center to increase pulmonary ventilation.

Thus, the first acute response to altitude is the increase in ventilation. The second response

it is the increase of cardiac output through an increase in heart rate, fundamentally

due to an increase in sympathetic activity. This increase in cardiac output occurs only in the

sharp response, since in prolonged stays the expenditure decreases due to a decrease in

stroke volume. The frequency can increase by, for example, 10% at 2000 meters during the 3

first days and up to 50% at 4500 meters, then with acclimatization it decreases, for this reason it may

to be used as an adaptation index.

Long-term physiological response:

a) Breathing: Pulmonary ventilation remains elevated during the period of staying at altitude.
In people who are born and live at that altitude, they show lower ventilation due to a greater capacity for

pulmonary diffusion and greater pulmonary capillary density. This hyperventilation fades at 72

hours. Decrease in blood pressure and increase in arterial pH and cerebrospinal fluid.

b) Transport of O2: Decrease in cardiac output, which had risen upon arrival at altitude,

after 3 to 6 days of stay. Maintenance of elevated levels of 2,3-DiphosphoGlycerate,

so it will produce a lower affinity of Hemoglobin for O2. Increased production of

red blood cells, this increase becomes clear at 2 weeks. According to GROVER, R. cited by

FREDERICK (1987), the real effect that occurs is a loss of plasma in the vessels and therefore the

Blood thickens, which seems to increase the number of red cells. Maintenance of the low

plasma level produced by arriving at altitude, for approximately up to 2 months. Improvement in the

VO2 Max, without reaching sea level. Capillary density. Increase of up to 100%.

c) Hormones: Increase in catecholamines, corticosteroids, antidiuretic hormone, hormones

thyroid hormones and glucagon.

d) Muscle metabolism: Loss of body mass, especially body fat and a slight loss
of muscle mass. There are discrepancies regarding the increase or decrease in volume of
mitochondria in the muscle. According to POORTMANS (1984) they increase by 40%. TERRADOS et al.

(1994) has found an increase in the concentration of myoglobin in the trained muscle with

intense loads. Increase in capillary density in skeletal muscle. Increase in usage of

fats as an energy source. Increased muscle buffering capacity.

Physiological adaptations to altitude at rest

a) Adaptations of the respiratory system:

The immediate consequence of the decrease in ambient oxygen is the increase in ventilation (or

number of breaths per minute) to increase the amount of oxygen that reaches the alveoli

pulmonary.

b) Cardiovascular adaptations:

To send the appropriate amount of oxygen to the peripheral tissues (especially the muscles), in
moderate altitudes the heart responds by increasing the heart rate (the number of beats per

minute). However, at great heights (more than 4,000 m.), a decrease has been recorded in the

heart rate, probably to protect the heart muscle from excessive "work" with a

reduced oxygen supply.

Physiological adaptations during exercise

a) Adaptations of the respiratory system:

Increase in Ventilation and Heart Rate during exercise, in relation to the values at

sea level for the same workload, failing to compensate for the effect of hypoxia on the

maximum oxygen consumption. TERRADOS et al. (1994) state that VO2 Max is affected in

athletes from 900 meters of altitude while in sedentary individuals this is not perceived

decrease. PAUHD (1984) states that this decrease is between 7 - 9.5%. HOLLMANN (1994)

note that this decrease is between 8 - 12%.

b) Cardiorespiratory adaptations :

During maximum or near maximum exercise, the HR decreases with the increase in altitude and the
time spent in it. This is what our acclimatization consists of. In the 3-5 appointments we can

carefully observe how these changes gradually emerge in the trained individual
The absolute O2 consumption (VO2) is almost the same or slightly higher in hypoxia.

absolute submaximal intensity, but the maximum O2 consumption (VO2 max) at the same

conditions is lower, that is, we have a lower peak performance as we enter into

hypoxia. Most of the research focuses on the study of heart rate at rest, both in

conditions of acute hypoxia such as chronic hypoxia. Just a few more modern studies

they refer to heart rate during exercise in the acclimatization process to altitude, and in them are

based all acclimatization work in hypobaric chambers.

These works show that after the acclimatization process in a hypobaric chamber, the HR during

the submaximal exercise at the same absolute intensity decreased slightly, and that after the
expedition at altitude, the heart rate during submaximal exercise increased, but the variation did not result

statistically significant.
It has been observed that at altitude the maximum heart rate decreases significantly, a fact similar to that

occurring under acute hypoxia conditions. In contrast, in this same situation, the heart rate at intensities

submaxima is slightly higher than that recorded at sea level. However, despite the increase

both ventilation and heart rate, with significantly higher values than

at sea level for the same workload, the effect of hypoxia cannot be compensated for. This

it means that in hypoxia we will have an increase in heart rate and respiratory rate that

proportionally it will not be as effective as in normoxia situation (at sea level) and it will

notably increase the perception of fatigue.

Anaerobic and aerobic energy metabolism at altitude:

In 1928, Hurtado presented his doctoral thesis in medicine titled "Metabolism Studies

básico en el Perú", donde hace referencia al metabolismo en las poblaciones nativas de la altura, y

it refers to how the natives of these high places do not experience any symptoms with any activity

physics, no matter how violent it is, presents a lower caloric wear compared to the individual of
the coast that fatigues when subjected to the same physical exercise (Hurtado, 1928). This is perhaps the first

reference on the metabolism of high-altitude natives.

In 1936, Forbes describes that acute exposure to altitude induces a decrease in glycemia.

improve the response to the oral glucose tolerance test. The study of the metabolism of the native
height becomes a necessity to be able to understand and explain how living beings can

to put in great physical efforts in areas where energy demands are so high.

for example, being able to explain in the field of sports, why the winners of marathon races
They are always athletes who live in high-altitude areas (Ethiopia, Kenya, Mexico, Quito, Huancayo).

In Peru, one of the first studies on blood sugar and altitude was conducted by San Martín (1940).

who found that acute exposure to an altitude of 3200 meters decreases glucose levels in

total blood. In 1949 it was described that blood glucose in the native highlanders of Peru was lower than

sea level (Monge, 1949). This lower blood sugar has been observed in natives of Cerro de Pasco.

(4340 m), whose diet consisted of 762 grams of carbohydrates (3638 calories), while at sea level

The sea had 502 grams of carbohydrates (2886 calories) (PicónReátegui, 1962; 1963).

The higher hematocrit of high-altitude natives would not be responsible for the lower blood glucose levels at altitude.

(Garmendia et al., 1970). The plasma glucose concentration is also lower in the resident of

the height (Garmendia et al., 1972). The utilization of glucose by extrahepatic tissues is more
efficient in high altitude natives (Picón-Reátegui, 1966). The production of lactate during physical effort is

lower in height than at sea level (Hochachka et al. 1992), which suggests that although it is true that

the blood glucose concentration at high altitude is lower than at sea level, the concentration of

glucose inside the cell could be higher at altitude than at sea level.

At high altitude, glycogenolytic activity (PicónReátegui, 1966) and glycolytic activity (Reynafa~e et al., 1966)

They are normal. As will be seen later, the lower glycemia at height is not observed throughout the cycle.

vital.

The muscle during hypoxia

Exposure to hypoxia is being used as a method to enhance physical performance.

at altitude, like at sea level. Hypoxia leads to an increase in Hypoxia Inducible Factor
(HIF) that stimulates different genes involved in erythropoiesis, in the synthesis of myoglobin and

hemoglobin, in glycolysis, in glucose transport and in angiogenesis (formation of new

capillaries or blood vessels). Different published studies are demonstrating that hypoxia implies

a method that can help improve physical performance, but such improvement does not come

exclusively due to an increase in blood values (red blood cells, hemoglobin, hematocrit) to

through the stimulation of theErythropoietin, as many times it is attempted to make clear. There are others

adaptations that directly intervene in the improvement of physical performance. Among these adaptations

there is an increase in blood capillaries, which leads to an improvement in the utilization of

oxygen at the cellular level. Angiogenesis (or formation of blood vessels) is regulated by VEGF

(Vascular Endothelial Growth Factor, or Vascular Endothelial Growth Factor) and the levels of

this growth factor is mediated by theHypoxia-Inducible Factor (HIF).

Altitude training

In summary, training at moderate altitudes can have a beneficial effect on the

muscle metabolism, but taking into account that training levels must be maintained
similar in intensity and volume to those that would be carried out at sea level, it is necessary to focus on the

training to improve a single metabolic component, you need to plan when or

moments of the season are carried out and training loads must be individualized. In addition

Due to the highly individualized response of athletes to altitude, it is advisable to perform a

previous stay at altitude to assess those responses.

Altitude training is a special resource to generate an additional overload that affects the

athlete in its entirety. The moment of application can vary depending on the set goal, it can be

to improve performance to compete at low altitude or to compete at altitude. The

training altitudes vary in a range from 1700 to 2500 meters at most. To train in

at higher altitudes, it is reasonable to do so at staggered altitudes including ascents and descents

respecting the adaptation mechanisms for each altitude, just as is done in mountaineering for

avoid a sudden and significant drop in the absolute workload and the negative effects of the
hypoxia due to hypobaric conditions above moderate altitudes, anyway training at higher altitudes
that the indicated ones, it is not advisable, we must take into account that the running pace, stride, etc.

for example, they will be different as the height increases.

We can expect improvements in base resistance, in strength resistance, and to enhance capacity.

buffer in skeletal muscle for greater glycolytic capacityanaerobic, greater tolerance

to fatigue and greater recovery during competition periods, and greater control of the technical level

and tactical (under conditions affected by hypoxia). When the need arises to carry out
When training at high altitude, it is advisable to take into account medical evaluations beforehand.

anthropometric and physiological capacities of the athlete. Although it may seem obvious, it is very

It is important to know exactly the altitude at which you will be training, the terrain, and the conditions.

climatic changes of the same. Upon returning to low altitude, a readjustment phase follows during which

some symptoms appear such as respiratory irregularity, bradycardia, feeling of fatigue with exertion,

that are gradually being regularized. The effects of altitude can be evidenced between 7 and the

30 days of this phase.

Conclusions

With the completion of this work, we came to know a little about the adaptations that they have.

diferentes cuerpos y sus órganos al ejercicio, y no solo al ejercicio si no a los diferentes tipos de
exercise and environments where those exercises are carried out. In this way, we can conclude the following:

Physical exercise is any physical activity that we carry out in a planned manner, and that we

allows maintaining the vital systems of those who practice it in optimal condition.
The most comprehensive classification of physical exercises is the one that divides them into: Aerobic (in

presencia de oxígeno) y Anaeróbicos (en ausencia de oxígeno).

Aerobic physical exercises are those performed at low intensity over long periods.

of time (long-distance races).

Altitude has some physiological effects on all people at high elevations.

The choice of a type of exercise depends on the objectives one has, although in the field

For health, it is advisable to alternate and complement both types of exercises.

To establish a solid training foundation, we must know certain aspects of

our heart such as: resting heart rate (RHR) and frequency
maximum heart rate (Fcmáx.).

Increase fluid intake when undergoing training at high altitudes.

Training loads should be calibrated individually taking into account that between the

On the 3rd and 6th day, there is often a drop in Cardiac Output, which affects performance.

Bibliography

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Antezana AM, Richalet JP, Antezana G et al. (1993) Adrenergic system in the residents of

the great heights. Andean Act 2: 39.

 BOLIVARIAN REPUBLIC OF VENEZUELA
MINISTRY OF EDUCATION, CULTURE AND SPORTS

UNIVERSITY OF ZULIA

PERSONAL TRAINER CERTIFICATION

NUTRIENFIT

Report: Responses and Adaptations

to the Exercise.

Made by:
 Maria José García Torres

C.I.: 24.381.286

Maracaibo, June 2016.