Effects of exercise

Question 1

What are the short term effects of exercise on the cardiovascular system?

Answer 1

Increased heart rate. • Increased blood pressure. • Increased stroke volume. • Blood temperature rises. • Blood vessels near the skin open (vasodilation).

Question 2

what are the long term effects of exercise on the cardiovascular system?

Answer 2

Ventricular hypertrophy (heart size increases). • Increased contraction strength. • Increased stroke volume. • Increased cardiac output. • Decreased resting heart rate. • Decreased risk of heart disease. • Decreased risk of heart attack.

Question 3

Name The Effects of Exercise on the Blood Vessels and Blood Chemistry

Answer 3

• Improved blood lipid profile. • Increased haemoglobin levels. • Increased blood volume. • Reduced systolic and diastolic blood pressure.

Question 4

Name 2 ofThe Effects of Exercise on the Respiratory System

Answer 4

times the normal rate. • Increasing blood supply to and through the lungs. • Increasing oxygen uptake

Question 5

Name the short term effects of exercise on the respiratory system

Answer 5

Increasing breathing rate by about three times the normal rate. • Increasing tidal volume by five times the normal rate. • Increasing blood supply to and through the lungs. • Increasing oxygen uptake.

Question 6

name the long tern effects of exercise on the respiratory system

Answer 6

Increased functional capacity during exercise • More efficient diffusion of respiratory gasses. • Increased vital capacity • Improved integrity of respiratory muscles

Question 7

name The Effect of Exercise on Metabolic Function

Answer 7

Decreased insulin resistance/improved insulin sensitivity. • Reduced body fat. • Increased maximal oxygen uptake – VO2 max. • Increased metabolic rate after exercise.

Question 8

name The Effect of Exercise on Psychological Changes

Answer 8

• Improved self-image. • Decreased depression and stress. • Increased feelings of achievement. • Distraction from daily routine.

Question 9

name the short term effects of Aerobic Exercise on the Skeletal System

Answer 9

Increased synovial fluid production. • Increased range of movement of joints.

Question 10

name the longterm effects of Aerobic Exercise on the Skeletal System

Answer 10

Stronger ligaments. • Increased bone mass. • Reduced loss of bone mass commonly associated with age.

Question 11

name the short term effects of exercise on the muscular system

Answer 11

vasodilation, blood pumped preferentially to the working muscles, possible DOMS, blood pooling

Question 12

name the long term effects of exercise on the muscular system

Answer 12

• Improve muscular efficiency. • Increase capillarisation of the muscles. • Increase enzymatic function within muscle cells. • Increase glycogen and creatine phosphate stores. • Increase size and number of mitochondria.

Question 13

What does DOMS STAND FOR?

Answer 13

delayed onset muscle soreness

Question 14

explain DOMS

Answer 14

DOMS usually take place 12-72 hours after exercise. Sometimes up to 9 days. Especially common after starting new exercise programs or suddenly increasing intensity or volume

Question 15

What causes doms?

Answer 15

most common with the eccentric or lengthening portion of an exercise. E.g. the descent into a squat or running downhill

Question 16

Describe blood pooling

Answer 16

blood pooling is where blood is preferentially directed to the working muscles and then when exercises ceases, some remains in the areas until the heart rate is brought back down to resting

Question 17

What is the pain scale for DOMS?

Answer 17

1 (no pain) through to 10 (death imminent)

Question 18

What causes the worse DOMS?

Answer 18

eccentric or negative contractions and high impact exercises like plyometrics

Question 19

how many types of posture are there?

Answer 19

5

Question 20

A habitually rounded shoulder is commonly referred to as what?

Answer 20

hyperkyphosis

Question 21

What causes poor posture?

Answer 21

shortened muscles, poor flexibility, a lack of strength in the muscles responsible for maintaining good posture

Question 22

name the 5 types of posture

Answer 22

healthy, kyphosis, flatback, swayback, forward head

Question 23

What can a trainer do to fix posture?

Answer 23

stretch muscles on the front and strengthen those on the back

Question 24

what are the 4 corrective exercise modalities for poor posture?

Answer 24

exercise that: involves a full range of motion, be compound functional movement patterns, are performed standing/unsupported, utilise free weights and cables rather than machines

Question 25

What should you NOT do to correct posture

Answer 25

• Short-range of movements will not effectively work the muscle at its full potential causing weakness at certain parts of the movement.
• Isolation exercises performed to excess will promote muscular imbalance. Too much focus on pectorals and not the trapezius will cause a rounded upper back.
• Sitting down will cause the core to be underdeveloped as it is not supporting the body against gravity as the chair would be doing so.
• Fixed resistance machines are a fixed path, not allowing for the client’s natural posture to be addressed, forcing them into a movement that they may not be ready for