B6 + B7 - effects of exercise on muscular system

Question 1

What are acute responses?

Answer 1

• immediate

Question 2

What are chronic responses?

Answer 2

• longer time to develop

Question 3

What are the six immediate responses?

Answer 3

• increased blood supply
• increased muscle temperature
• increased muscle pliability
• lactate increases (lactic acid)
• micro tears (resistance training)
• DOMS (delayed onset of muscle soreness)

Question 4

What does increased blood supply do?

Answer 4

• increase in metabolic activity
• greater need for oxygen and nutrients, meaning an increased blood supply
• blood vessels contract (vasoconstriction) and relax (vasodilation) to allow more/ less blood to certain areas of the body
• blood flow is increased significantly to the working muscles as a result of requiring more oxygen and nutrients, as well as removing CO2 and waste products

Question 5

What is the metabolic rate/ activity?

Answer 5

• this is the rate at which the muscles produce energy so movement can continue

Question 6

What does increased muscle temperature do?

Answer 6

• when exercising the muscles warm
• this is because muscles need energy for fuels (fats and carbohydrates) which are broken down through chemical reactions that produce heat as a by product
• the more you exercise, the more energy your muscles need, the more chemical reactions are required
• the amount of heat produced is in direct relation to the amount of work the muscles is doing
• warms ups slowly increases this muscle temperature and help reduce the risk of injury

Question 7

What does increased muscle pliability do?

Answer 7

• the warming of muscles during exercise makes them more pliable and flexible
• pliable muscles are less likely to become injured through strains/ pulls
• this increases in heat, increases in pliability, leads to increased flexibility as muscles around joints are more flexible

Question 8

What does lactate increase do?

Answer 8

• BURNING
• lactic acid is a waste product of anaerobic activity (very high intensity)
• the build up of lactic acid in muscles will lead to rapid fatigue and impede muscular contractions

Question 9

What is the simplified lactate system?

Answer 9

Carbohydrates -> glucose = energy + lactic acid
- carbohydrates are converted to glucose and used an energy source
- no oxygen is used which results in the build up of lactic acid in the muscle

Question 10

What do DOMS do?

Answer 10

• this is a pain felt 24-48 hours after intense exercise
• this soreness occurs at least a day afterwards and can last 3-4 days
• DOMS is caused by the micro tears in muscles (specifically the inflammation and swelling around nerve endings)
• the effects are worsened if the performer is unaccustomed to the exercise

Question 11

What does micro tears do?

Answer 11

• during resistance training, your muscles are put under stress to the point where tiny tears occur in the muscle fibres
• these micro tears cause swelling in the muscle tissue (causing pressure on the nerve endings and pains)
• rest is needed to allow the tears to repair themselves (muscle fibres increase in size after tearing)
• high amounts of proteins speed up the recover process

Question 12

What are the long-term effects of exercise on the muscular system?

Answer 12

• hypertrophy
• increased tendon strength
• increased number and size of mitochondria
• increase in myoglobin stores
• increased in storage of glycogen
• increase in storage of fat
• increase tolerance of lactate

Question 13

What does hypertrophy do?

Answer 13

• regulate resistance training where muscles are successfully overloaded will increase muscle mass (size and strength)
• this is a result of the muscle fibres becoming larger due to increased protein in the muscle cells (known as hypertrophy)
• the muscle fibres increase in size over time so they are able to contract with greater force

Question 14

What does increased tendon strength do?

Answer 14

• tendons are tough bands of fibrous connective tissue designed to withstand tension
• tendons adapt to the overloading of regular exercise
• ligaments and tendons develop greater flexibility and strength with regular exercise
• cartilage also becomes thicker

Question 15

What does increased size and number of mitochondria do?

Answer 15

• within the muscle fibres are tiny structures called mitochondria which are responsible for energy production
• because of the increased size of the muscles, there is room for more (and larger) mitochondria
• this means the muscles are able to produce more aerobic energy, improving aerobic performance

Question 16

What does increased myoglobin stores do?

Answer 16

• myoglobin is a type of haemoglobin (red protein found in blood used for transporting oxygen)
• it is found exclusively in muscles
• it is possible for binding and storing oxygen in the blood within skeletal muscles
• increased myoglobin is important as it transports oxygen to the mitochondria, which in turn releases energy
• the more myoglobin you have, the more energy you will be available in muscles

Question 17

What does increased in storage of glycogen do?

Answer 17

• your body depends on constant and steady supply of glycogen in order to produce energy
• as your body adapts to long term exercise, your muscles are able to store more glycogen
• this means you are able to train harder for longer

Question 18

What does increased in storage of fat do?

Answer 18

• you are able to use fat to produce energy through a process called ‘aerobic glycolysis’
• well trained athletes are able to use these fats more efficiently, breaking them down into fatty acids and using them as energy
• this enables them to use fats as an energy source when they have ‘ran out’ of carbohydrates

Question 19

What does increased tolerance of lactate do?

Answer 19

-

Question 20

What influence does age have on the muscular system?

Answer 20

• muscle mass decreases with age
• muscle mass loss (decrease) starts around the age of 50
• known as ‘sarcopenia’ or ‘atrophy’
• muscles become smaller resulting in less potential force being generated (leading to reduction in strength and power)

Question 21

What influence does cramp have on the muscular system?

Answer 21

• it is the sudden involuntary contraction of your muscle
• the sensation of muscle ‘spasm’ where you have no control
• muscle fibres contract and relax randomly (often contracting continuously for a long period of time) which can be extremely painful
• the lower muscles of the leg are particularly susceptible to cramp during exercise
• cramp normally last for anything from a few seconds to 10 minutes

Question 22

What are the causes of cramp?

Answer 22

• dehydration (salt dehydration)
• leading to inadequate supply of oxygenated blood to the muscle

Question 23

What are the preventions of cramp?

Answer 23

• drink plenty of water before, during and after exercise
• stretching can help prevent cramp as it lengthens the muscle fibres and improve muscular flexibility