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An athlete is participating in a 12-week aerobic training program - HSC - SSCE Personal Development and Physical Education - Question 27 - 2019 - Paper 1
Question 27
An athlete is participating in a 12-week aerobic training program. Analyse how progressive overload and training thresholds can result in physiological adaptations ... show full transcript
Worked Solution & Example Answer:An athlete is participating in a 12-week aerobic training program - HSC - SSCE Personal Development and Physical Education - Question 27 - 2019 - Paper 1
Step 1
Progressive Overload
Answer
Progressive overload refers to the gradual increase in training stimuli, which is essential for inducing adaptations in the body. For the athlete participating in a 12-week aerobic program, this could involve increasing the intensity, frequency, or duration of workouts each week. For example, the initial training sessions can start at a moderate intensity (around 65% MHR) and progressively increase to higher intensities (up to 80% MHR) over the training period. This gradual increase encourages the cardiovascular system to adapt, leading to improved heart efficiency, higher stroke volume, and more effective oxygen utilization.
Step 2
Training Thresholds
Answer
Training thresholds refer to the specific intensity levels that an athlete must reach to elicit physiological adaptations. For aerobic training, these thresholds include the aerobic and anaerobic zones. By training within these zones, the athlete ensures that they are placing sufficient stress on their body to stimulate cardiovascular adaptations. For instance, training at or above the aerobic threshold enhances the body's ability to deliver oxygen to working muscles more efficiently, subsequently improving endurance. Consistent training at the anaerobic threshold improves the body's ability to buffer lactic acid, delaying the onset of fatigue.
Step 3
Physiological Adaptations
Answer
The physiological adaptations resulting from a structured 12-week aerobic training program include increased cardiovascular capacity, lower resting heart rate, and improved muscle oxidative capacity. Higher training intensity leads to an increase in mitochondrial density within muscle fibers, resulting in better oxygen uptake and utilization. Additionally, as the heart becomes stronger due to increased workload, the heart rate during exercise will be lower as efficiency improves. Over time, the athlete will notice not just improved performance but also enhanced recovery times between workouts.