3.10 The Long-Term Effects Of Exercise Flashcards
What are the 3 long term effects of exercise on the musculo-skeletal system?
.Increased bone density
.Increased strength or ligaments and tendons
.Muscle hypertrophy
When do adaptations to the musculo-skeletal system happen?
During periods of rest. This is why it is important to ensure you don’t overtrain, and that you give your body time to rest and recover between training sessions.
This is also why overtraining can lead to lack of progress your body simply does not have the time to adapt.
Why does bone density increase?
The bones are put under stress during exercise and they adapt by becoming thicker and heavier (more dense) to prevent fractures occurring.
How does increased bone density benefit performance?
Gymnasts need strong bones because they tend to fall a lot when learning new skills. If they had weak bones, they would suffer from a lot of fractures.
Why does strength of ligaments and tendons increase?
Ligaments and tendons are stretched during exercise and they adapt by becoming stronger to prevent them from tearing.
How does increased strength of ligaments and tendons benefit performance?
A basketball player needs strong tendons and ligaments because they need to change direction quickly and jump, which puts a lot of pressure on the tendons and ligaments in the knees and ankles
Why does muscle hypertrophy occur?
When a muscle is trained, small tears are created. As they heal, they develop and become thicker. This process is called hypertrophy, and it means that muscles adapt to exercise by increasing in size and producing greater strength.
How does muscular hypertrophy benefit performance?
A rower needs large muscles that produce high levels of strength in their upper and lower body to be able to overcome the resistance provided by the water.
What are the 5 long term effects of exercise on the cardio-respiratory system?
- Cardiac Hypertrophy
- Increase in the elasticity of the muscular walls of the arteries and veins
- Increase in the number of red blood cells
- Capillarisation and an increase in number of alveoli
- Increased strength of the diaphragm and intercostal muscles leads to an increase in tidal volume and vital capacity
What is the benefit of cardiac hypertrophy for performance?
Cardiac hypertrophy has an impact on the values in the cardiac equation.
When your heart is stronger, it is able to pump out more blood per beat, even when you are resting. This means it does not have to work as hard and your Resting Heart Rate lowers.
Because your resting stroke volume increases, your maximum cardiac output also increases. Your heart is able to deliver more blood, and therefore more oxygen, to your working muscles and remove more carbon dioxide and other waste products, such as lactic acid.
What is the benefit of increased elasticity in the muscular walls of arteries and veins for performance?
The more elastic the muscular walls of the veins and arteries, the more they can dilate and constrict. Oxygen is delivered to the working muscles faster and your resting blood pressure drops.
What is the benefit of an increased number of red blood cells for performance?
Red blood cells carry oxygen to working muscles. The more red blood cells a performer has, the more oxygen can be carried to their working muscles.
What is the benefit of capillarisation and increased number of alveoli for performance?
Capillarisation results in an increase in the number of capillaries wrapping around the alveoli. The number of alveoli also increases in the lungs. More capillaries and alveoli mean that a great way level of gaseous exchange can take place. A performer is, therefore, able to deliver more oxygen to their working muscles and remove waste products more quickly. Consequently, they can work aerobically for longer.
What is the benefit of increased strength of the diaphragm and intercostal muscles leads up to an increase in tidal volume and vital capacity for performance?
An increase in the strength of the diaphragm and intercostal muscles has an impact on the respiratory equation.
When your diaphragm and intercostal muscles are stronger, you can breathe more deeply. This increases your tidal volume, the amount of air you can inhale and exhale with each breath. It also increases your vital capacity; the maximum amount of air exhaled following a maximum inhalation. As a consequence, more oxygen can be brought into the body and delivered to working muscles.
