1.4 The short and long term effects of exercise

Question 1

What is muscle fatigue?

Answer 1

When muscles become tired

Question 2

When might muscle fatigue occur?

Answer 2

During or after long duration or high intensity exercise

Question 3

Does muscle fatigue usually occur as a result of aerobic or anaerobic respiration?

Answer 3

Anaerobic

Question 4

What is it that causes muscles to feel sore following anaerobic exercise?

Answer 4

Lactic acid

Question 5

Muscle fatigue can often lead to…

Answer 5

Cramp

Question 6

When is a sports person likely to get cramp?

Answer 6

At the end of a very long match, e.g. in extra time

When it is hot and they are dehydrated

Question 7

What happens to heart rate when you exercise?

Answer 7

It increased

Question 8

Why does heart rate increase when you exercise?

Answer 8

Supply additional oxygen to the body and remove additional carbon dioxide

Question 9

Define heart rate

Answer 9

The number of times your heart beats per minute

Question 10

What is heart rate measured in?

Answer 10

Beats per minute (BPM)

Question 11

Why is the resting heart rate of a trained athlete lower than that of an untrained person?

Answer 11

The heart is a muscle so becomes bigger and stronger with exercise.
The stronger heart can beat more blood with each beat.
This means it doesn’t have to beat as often, lowering resting heart rate.

Question 12

What happens to your heart rate recovery time as you get fitter?

Answer 12

It decreases

Question 13

How do you calculate maximum heart rate?

Answer 13

Maximum HR = 220 - age

Question 14

Define stroke volume

Answer 14

The amount of blood pumped bu the heart during each beat

Question 15

What happens to stroke volume over time if you exercise regulalry

Answer 15

It increases

Question 16

Define cardiac output

Answer 16

The mount of blood pumped by the heart in a minute

Question 17

What is the equation to calculate cardiac output?

Answer 17

cardiac output = heart rate x stroke volume

Question 18

What happens to cardiac output every time you exercise?

Answer 18

It increases

Question 19

What happens to your breathing when you exercise?

Answer 19

You breathe faster and deeper

Question 20

When does oxygen debt occur

Answer 20

After anaerobic exercise

Question 21

Why does an althlete’s breathing rate not return to resting as soon as they stop exercising

Answer 21

The body has to repay the oxygen that has been used. This is most notable after anaerobic exercise when a person may take a number of very deep breaths.

Question 22

Name the short term effects of exercise on the cardio-respiratory system

Answer 22

Increased breathing rate
Increased breathing depth
Increased cardiac output
Increased heart rate
Increased tidal volume

Question 23

Name the long term effects of exercise on the cardio-respiratory system

Answer 23

Increased cardiac output
Increased stroke volume
Decrease in heart rate recovery time

Question 24

Give the three long term effects of exercise on the musculo-skeletal system

Answer 24

1. Increased bone density
2. Increased strength of ligaments and tendons
3. Muscle hypertrophy

Question 25

What is meant by weight bearing exercise?

Answer 25

Exercise that requires the performer to support all of their own weight

Question 26

Give three examples of weight bearing exercises

Answer 26

Netball
Running
Football
Yoga
Tennis

Question 27

Give two examples of non weight bearing exercise

Answer 27

Swimming
Cycling
Using the cross trainer in the gym

Question 28

What is the name given to the condition that elderly people develop as a result of not enough weight bearing exercise?

Answer 28

Osteoporosis

Question 29

Is it weight bearing or non weight bearing exercise that increases the strength of ligaments and tendons?

Answer 29

Weight bearing

Question 30

What is the benefit of increased ligament and tendon strength to a sports performer

Answer 30

Reduced the chance of injury. They can stretch further and make bigger more sudden movements without the ligaments and tendons tearing

Question 31

What does muscle hypertrophy mean?

Answer 31

Muscles become bigger and stronger

Question 32

How does muscle hyper trophy occur?

Answer 32

During exercise the muscle fibres tear. When these fibres repair they repair bigger and stronger

Question 33

Why is rest important for a sports performer?

Answer 33

It allows the body to recover and adapt.

Question 34

List the four long term effects of exercise on the respiratory system

Answer 34

1. Increased lung capacity therefore increased vital capacity
2. Increased number of alveoli
3. Increased strength of diaphragm
4. Increased strength of intercostal muscles

Question 35

List the eight long term effects of exercise on the cardiovascular system

Answer 35

1. Decreased resting heart rate
2. Faster recovery rate
3. Increased resting stroke volume
4. Increased maximum cardiac output
5. Increased size and strength of the heart (cardiac hypertrophy)
6. Increased capillarisation
7. Increased number of red blood cells
8. Drop in resting blood pressure as walls of blood vessels more elastic

Question 36

How does a decrease in resting heart rate occur as a result of regular exercise

Answer 36

The heart is a muscle. Exercise will increase the size and strength of the heart. A bigger and stronger heart can pump more blood with each beat. This means the heart doesn’t have to beat as often per minute to pump the same amount of blood around the body. Decreasing resting heart rate.

Question 37

How does regular exercise increase the resting stroke volume of a person?

Answer 37

The heart is a muscle. Exercise will increase the size and strength of the heart. A bigger and stronger heart can pump more blood with each beat.

Question 38

How does regular exercise increase the maximum cardiac of a person?

Answer 38

Maximum stroke volume increases over time. This in turn means cardiac output can increase
cardiac output = heart rate x stroke volume

Question 39

How is the long term effect of increased capillarisation a benefit to a sports performer?

Answer 39

The more capillaries there are the more efficient the body is at gaseous exchange. This means oxygen can be delivered to where it is needed more quickly, allowing the performer to carry on exercising.

Question 40

How is an increase in the number of red blood cells a benefit to a sports performer?

Answer 40

The more red blood cells a person has the more oxygen they can carry around the body. This means they can supply sufficient oxygen to the muscles for longer

Question 41

Explain why blood pressure decreases as a result of regular exercise

Answer 41

As a result of regular exercise the walls of the blood vessels become more elastic. This means when more blood is being forced along them (when we exercise) they can expand and cope with the increase in blood volume. This then means blood pressure is decreased.

Question 42

What is the benefit of an increased number of alveoli?

Answer 42

The rate of gas exchange is higher. Meaning more oxygen can reach the working muscles and more carbon dioxide can be removed.

Question 43

What is the benefit of a stronger diaphragm?

Answer 43

The stronger the diaphragm the more it can flatten, allowing the lungs to inflate further, providing more space of air and therefore oxygen to come into the body.

Question 44

What is the benefit of increased intercostal muscle strength?

Answer 44

Stronger intercostal muscles mean the ribs can be pulled out further. This provides more space for the lungs to inflate, increasing the amount of oxygen that can come into the body