Effexts Of Exercise On The Body Flashcards
Immediate effects of cardiovascular exercise
In a healthy trained individual will be efficient and effective
The capillaries will dilate
Oxygen will be delivered and used to create energy
In a untrained individual will be less effective
And short term responses may be more accute. Not so well to deliever oxygen and maybe produce energy anaerobically.
Heart will need to beat much faster
Heart under great stress
Fewer capillaries
Long term adaption of cardiovascular system to aerobic exercise
Increased heart muscle Increased stroke volume Increased cardiac output Reduced resting heart rate Lungs increase functional capacity Improve gaseous exchange Increased vital capacity Increased maximal o2 uptake Increased blood vessel size Reduced resting systolic and diastolic blood pressure Increased blood volume Increased hamoglobin The muscles increase capillaries The muscles increase enzymatic function Muscles increase size of mitochondria
Aerobic endurance training advantages for metabolic benefits are
Reduced insulin needs and improved glucose tolerance
Decreased insulin resistance
Reduced total body fat
The advantages of aerobic endurance on psychological benefits are
Improved self mastery Increased social interaction Distraction from daily routine Decreased depression and anxiety Enhanced sense of well being
Effects of aerobic exercise on blood pressure short term
Linear increase in systolic blood pressure
With increasing levels of extertion
Diastolic blood pressure remains unchanged
Long term effects of aerobic exercise
Can reduce resting systolic and diastolic blood pressure
How to minimise the effects of blood pooling
Cool down thouroughly
Keep legs moving during higher intensity activity’s
Effects of exercise on the muscular and skeletal systems
Short term
Temperature of muscles around joints will increase making them more pliable and elastic
Will improve mobility of joints
Long term adaptions on bones and joints and effects of exercise on the muscular and skeletal systems
Joint stability will improve in the long term
Ligaments and tendons become stronger
Weight bearing exercises help reduce the Rick of
Osteoporosis
Non weight bearing exercises benefit
People overweight or have injuries such as oesteoarthritis
And reduces stress on the joints
What is Dom’s
Delayed onset of muscular soreness
How many hours is it till you experience doms
12-72 hours
What is the long term effects and benefits of resistance training on the muscles
Increased strength, power or muscular endurance Increased muscle size Increase in contractile proteins Stronger connective tissues Increased mitochondria Increased number capillaries Increased number of aerobic enzymes Increased gyfolytuc activity Improved neuromuscular connections Increased testerstone Improved body composition Increased metabolic rate Improved posture
Long term effects and benefits of flexibility on training on muscles
Reduced muscle tension Improved muscle length Improved range of motion Improved posture Reduced risk of joint or muscle strains Reduced risk of back problems Decreased musclar soreness Decreased muscle viscosity Improved coordination
What is optimal posture
Correct posture and alligement both static and dynamic
Optimal posture is observed in this order
Crown of the head Ear lobe Bodies of the cervical vertebrae Middle of the top of the shoulder Divide thevthorax Bodies of the lumbar vertabrae Slightly posterior to the hip joint Slightly anterior to the axis
What factors improve posture
Age
Fashion
Sport
Self esteem and confidence
Kyphosis or hyperkhosis is
Strenghening the lower and middle trapezius
Strengthen romboids
Lordosis or hyperlordosis is
Strengthening the abdominal muscles
Strengthening deep core stabilerss
Flat back is strenghening
The core stabilisers transversus abdominis
Kyphosis or hyperkyphosis is stretching
Lengthening pectorals, anterior deltoid and upper trapzius
Mobilise thoratic spine
Lordosis or huperlordosis is stretching
Lengthening hip flexor and erector spinae
Mobilise spine especially flexion
Flat back stretching the
Mobilise spine especially extension
Stretch hamstrings and rectus abdominis
