Effects of exercise Flashcards
What are the short term effects of exercise on the cardiovascular system?
Increased heart rate. • Increased blood pressure. • Increased stroke volume. • Blood temperature rises. • Blood vessels near the skin open (vasodilation).
what are the long term effects of exercise on the cardiovascular system?
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.
Name The Effects of Exercise on the Blood Vessels and Blood Chemistry
• Improved blood lipid profile. • Increased haemoglobin levels. • Increased blood volume. • Reduced systolic and diastolic blood pressure.
Name 2 ofThe Effects of Exercise on the Respiratory System
times the normal rate. • Increasing blood supply to and through the lungs. • Increasing oxygen uptake
Name the short term effects of exercise on the respiratory system
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.
name the long tern effects of exercise on the respiratory system
Increased functional capacity during exercise • More efficient diffusion of respiratory gasses. • Increased vital capacity • Improved integrity of respiratory muscles
name The Effect of Exercise on Metabolic Function
Decreased insulin resistance/improved insulin sensitivity. • Reduced body fat. • Increased maximal oxygen uptake – VO2 max. • Increased metabolic rate after exercise.
name The Effect of Exercise on Psychological Changes
• Improved self-image. • Decreased depression and stress. • Increased feelings of achievement. • Distraction from daily routine.
name the short term effects of Aerobic Exercise on the Skeletal System
Increased synovial fluid production. • Increased range of movement of joints.
name the longterm effects of Aerobic Exercise on the Skeletal System
Stronger ligaments. • Increased bone mass. • Reduced loss of bone mass commonly associated with age.
name the short term effects of exercise on the muscular system
vasodilation, blood pumped preferentially to the working muscles, possible DOMS, blood pooling
name the long term effects of exercise on the muscular system
• 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.
What does DOMS STAND FOR?
delayed onset muscle soreness
explain DOMS
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
What causes doms?
most common with the eccentric or lengthening portion of an exercise. E.g. the descent into a squat or running downhill
Describe blood pooling
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
What is the pain scale for DOMS?
1 (no pain) through to 10 (death imminent)
What causes the worse DOMS?
eccentric or negative contractions and high impact exercises like plyometrics
how many types of posture are there?
5
A habitually rounded shoulder is commonly referred to as what?
hyperkyphosis
What causes poor posture?
shortened muscles, poor flexibility, a lack of strength in the muscles responsible for maintaining good posture
name the 5 types of posture
healthy, kyphosis, flatback, swayback, forward head
What can a trainer do to fix posture?
stretch muscles on the front and strengthen those on the back
what are the 4 corrective exercise modalities for poor posture?
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
What should you NOT do to correct posture
- 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
