Discuss the adaptations of skeletal muscle to exercise training. Add a note on muscular fatigue.

1. 1 · Open in two lines. Training is a repeated stress. During recovery the muscle adapts so the same work becomes easier.
2. 2 · Draw the training cycle. [Cycle: training stress → fatigue → recovery → supercompensation → next session]
3. 3 · Endurance adaptations.
   • More and larger mitochondria; more oxidative enzymes.
   • More capillaries and myoglobin.
   • More glycogen and fat stored; more fat burned.
   • Higher lactate threshold; IIx towards IIa.
4. 4 · Resistance adaptations.
   • Neural gains in the first 6-8 weeks.
   • Hypertrophy, mainly of Type II fibres.
   • Stronger tendons and bones.
5. 5 · Whole-body changes. Larger stroke volume, lower resting heart rate, higher VO2max; overtraining and reversibility.
6. 6 · Muscular fatigue.
   • Definition: fall in force or power.
   • Central and peripheral.
   • Causes: PCr, hydrogen ions, glycogen, glucose, dehydration, electrolytes.
7. 7 · Nutrition link. Carbohydrate and about 0.3 g/kg protein after training, fluids with sodium, enough iron.
8. 8 · Close in one line. Good training plus good recovery nutrition turns fatigue into adaptation.

Scoring tip: A two-column table (endurance vs resistance) answers the adaptations part fast; end with the lactate myth for an extra mark.