Effects of Exercise on Body Flashcards
List short term effects of exercise on the cardiovascular fitness!
- Increased heart rate
- Increased blood pressure
- Increased stroke volume
- Increased body temperature
- Vasodilation
List long term effects of exercise on the cardiovascular fitness!
- Decreased resting heart rate
- Increased contraction strength
- Ventricular hypertrophy
- Increased stroke volume
- Increased cardiac output
- Reduced risk of heart attacks/diseases
List the effects of fitness on the blood vessels/blood chemistry!
- Increased levels of haemoglobin
- Increased blood volume
- Reduced systolic and diastolic blood pressure
- Improved blood lipid profile
List short term effects of exercise on the respiratory system!
- Increased breath rate
- Increased tidal volume
- Increased blood flow to the lungs
- Increased oxygen uptake
List long term effects of exercise on the respiratory system!
- Increased vital capacity
- Efficient diffusion of gasses
- Improved functional capacity
- Improved integrity of respiratory muscles
List the effects of exercise on the metabolic system!
- Increased oxygen uptake
- Reduced body fat levels
- Increased insulin sensitivity
- Increased metabolic rate after exercise
List the effects of exercise on psychological changes!
- Improved self image
- Reduced depression
- Feeling of achievement
- Distraction from daily routines
List short term effects of exercise on the skeletal system!
- Increased synovial fluid production
2. Increased range of movement at joints
List long term effects of exercise on the skeletal system!
- Increased bone mass
- Stronger ligaments
- Reduced risk of bone mass due to age
List short term effects of aerobic exercise on the muscular system!
- Vasodilation
- Blood pumping to working muscles
- Blood pooling
- DOMS
List long term effects of aerobic exercise on the muscular system!
- Increased number of mitochondria
- Increased glycogen/creatine phosphate stores
- Improved muscular efficiency
- Improved enzymatic functions
- Increased cappilarisation
List long term effects of resistance training on the muscular system!
- Muscle hypertrophy
- Increased strength due to hypertrophy
- Increased tendon strength
- Increased glycotic activity which allows for more anaerobic work
What is blood pooling?
When you exercise the heart rate increases in order to provide oxygenated blood to the working muscles. When you suddenly stop exercising the heart rate won’t suddenly just drop back to normal and it’ll still be pumping the excess amount of blood around the body, however, because you suddenly stopped exercising your muscles no longer require the excess blood, so it’ll all just build up in the arteries. This could lead to feeling lightheaded/dizziness and faint as well. This is why it’s important to make sure you don’t just suddenly stop exercising and you do a cool down to allow a gradual drop in the heart rate to prevent blood pooling!
What is DOMS?
DOMS stands for Delayed-onset Muscle Soreness. This is the pain/stiffness you would feel the following day after exercising. This could occur anywhere between 12 to 72 hours and it could last for up to 9 days. The pain you feel in the muscles is caused by microtrauma which is an inflammatory response. This is the recovery process of the muscles and it is known to be essential for muscle hypertrophy. DOMS can come from doing eccentric contractions (lowering of resistance/negative of contractions).
What are the exercise criteria’s you could include to improve posture?
- Full range of movement
- Compound/functional exercises
- Use of dumbbells and cables rather than fixed resistance machines
- Do the exercises standing up or unsupported
