1.4 The short and long term effects of exercise Flashcards
What is muscle fatigue?
When muscles become tired
When might muscle fatigue occur?
During or after long duration or high intensity exercise
Does muscle fatigue usually occur as a result of aerobic or anaerobic respiration?
Anaerobic
What is it that causes muscles to feel sore following anaerobic exercise?
Lactic acid
Muscle fatigue can often lead to…
Cramp
When is a sports person likely to get cramp?
At the end of a very long match, e.g. in extra time
When it is hot and they are dehydrated
What happens to heart rate when you exercise?
It increased
Why does heart rate increase when you exercise?
Supply additional oxygen to the body and remove additional carbon dioxide
Define heart rate
The number of times your heart beats per minute
What is heart rate measured in?
Beats per minute (BPM)
Why is the resting heart rate of a trained athlete lower than that of an untrained person?
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.
What happens to your heart rate recovery time as you get fitter?
It decreases
How do you calculate maximum heart rate?
Maximum HR = 220 - age
Define stroke volume
The amount of blood pumped bu the heart during each beat
What happens to stroke volume over time if you exercise regulalry
It increases
Define cardiac output
The mount of blood pumped by the heart in a minute
What is the equation to calculate cardiac output?
cardiac output = heart rate x stroke volume
What happens to cardiac output every time you exercise?
It increases
What happens to your breathing when you exercise?
You breathe faster and deeper
When does oxygen debt occur
After anaerobic exercise
Why does an althlete’s breathing rate not return to resting as soon as they stop exercising
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.
Name the short term effects of exercise on the cardio-respiratory system
Increased breathing rate Increased breathing depth Increased cardiac output Increased heart rate Increased tidal volume
Name the long term effects of exercise on the cardio-respiratory system
Increased cardiac output
Increased stroke volume
Decrease in heart rate recovery time
Give the three long term effects of exercise on the musculo-skeletal system
- Increased bone density
- Increased strength of ligaments and tendons
- Muscle hypertrophy
What is meant by weight bearing exercise?
Exercise that requires the performer to support all of their own weight
Give three examples of weight bearing exercises
Netball Running Football Yoga Tennis
Give two examples of non weight bearing exercise
Swimming
Cycling
Using the cross trainer in the gym
What is the name given to the condition that elderly people develop as a result of not enough weight bearing exercise?
Osteoporosis
Is it weight bearing or non weight bearing exercise that increases the strength of ligaments and tendons?
Weight bearing
What is the benefit of increased ligament and tendon strength to a sports performer
Reduced the chance of injury. They can stretch further and make bigger more sudden movements without the ligaments and tendons tearing
What does muscle hypertrophy mean?
Muscles become bigger and stronger
How does muscle hyper trophy occur?
During exercise the muscle fibres tear. When these fibres repair they repair bigger and stronger
Why is rest important for a sports performer?
It allows the body to recover and adapt.
List the four long term effects of exercise on the respiratory system
- Increased lung capacity therefore increased vital capacity
- Increased number of alveoli
- Increased strength of diaphragm
- Increased strength of intercostal muscles
List the eight long term effects of exercise on the cardiovascular system
- Decreased resting heart rate
- Faster recovery rate
- Increased resting stroke volume
- Increased maximum cardiac output
- Increased size and strength of the heart (cardiac hypertrophy)
- Increased capillarisation
- Increased number of red blood cells
- Drop in resting blood pressure as walls of blood vessels more elastic
How does a decrease in resting heart rate occur as a result of regular exercise
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.
How does regular exercise increase the resting stroke volume of a person?
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.
How does regular exercise increase the maximum cardiac of a person?
Maximum stroke volume increases over time. This in turn means cardiac output can increase
cardiac output = heart rate x stroke volume
How is the long term effect of increased capillarisation a benefit to a sports performer?
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.
How is an increase in the number of red blood cells a benefit to a sports performer?
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
Explain why blood pressure decreases as a result of regular exercise
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.
What is the benefit of an increased number of alveoli?
The rate of gas exchange is higher. Meaning more oxygen can reach the working muscles and more carbon dioxide can be removed.
What is the benefit of a stronger diaphragm?
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.
What is the benefit of increased intercostal muscle strength?
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
