[L2 Principles of Exercise] Section 2: The effects of exercise on the body

Question 1

What are the immediate effects of exercise on the cardio-respiratory system in a trained person?

Answer 1

The heart will start to beat at a faster rate and more blood will be pumped to the working muscles. The
breathing rate will also become faster and deeper, and more oxygen will enter the body. At a muscular
level, the capillaries will dilate (widen) to allow more blood to enter the muscle. Oxygen will be delivered
and used to create energy and waste products (lactic acid) will be removed from the muscle

Question 2

What are the immediate effects of exercise on the cardio-respiratory system in an unrained person?

Answer 2

The heart will need to beat much faster to supply the same volume of blood, placing the heart under
greater stress; the breathing rate will be higher, in an attempt to get more oxygen into the body. At a
muscular level, there will be fewer capillaries, so less oxygen can get into the muscle, contributing to
further increases in heart rate and breathing rate and eventually, uncomfortable waste products, like lactic
acid or carbon dioxide will build up, so that person has to stop or slow down.

Question 3

What are the long-term adaptations of the cardiovascular system to aerobic exercise on the heart?

Answer 3

Increased size of heart muscle (left
ventricular hypertrophy).
• Increased strength of contraction (stronger heart).
• Increased stroke volume (more blood
ejected in one contraction/heart beat).
• Increased cardiac output (more blood ejected in a minute).
• Decreased working heart rate at a given intensity.
• Higher working threshold before accumulation of lactate (anaerobic work).
• Reduced resting heart rate.
• Decreased risk of cardiovascular disease.

Question 4

What are the long-term adaptations of the cardiovascular system to aerobic exercise on the Lungs?

Answer 4

Increased functional capacity during
exercise.
• Improved gaseous exchange (diffusion of
respiratory gases).
• Increased vital capacity.
• Increased maximal O2
 uptake (VO2 max).

Question 5

What are the long-term adaptations of the cardiovascular system to aerobic exercise on the Blood Vessels?

Answer 5

• Increased blood vessel size.
• Reduced resting systolic and diastolic blood pressure (SBP
and DBP).
• Favourable change in blood lipids (increased high density
lipoprotein and reduced low density lipoprotein and
triglycerides).
• Increased haemoglobin.
• Increased blood volume

Question 6

What are the long-term adaptations of the cardiovascular system to aerobic exercise on the Muscles?

Answer 6

Increased capillaries in the muscles enabling transport of
oxygen and removal of waste products.
• Increased enzymatic function within muscle cells.
• Increased size and number of mitochondria (for aerobic
energy production).

Question 7

What are the metabolic benefits of aerobic training?

Answer 7

• Reduced insulin needs and improved glucose
tolerance.
• Decreased insulin resistance.
• Reduced total body fat.
• Reduced intra-abdominal fat.

Question 8

What are the psychological benefits of aerobic training?

Answer 8

• Improved self-mastery.
• Increased social interaction.
• Distraction from the daily routine.
• Decreased depression and anxiety.
• Improved cognitive function.
• Enhanced sense of wellbeing.

Question 9

Immediate effect of exercise on Blooad Pressure?

Answer 9

The immediate effect is an increase in blood pressure.

Question 10

People with hypertension need what to prepare for exercise?

Answer 10

Individuals who already have high blood pressure
(hypertension) will need a longer and more gradual warm-up to prepare them for
exercise

Question 11

Why do people with hypertension need to exercise at lower intensity?

Answer 11

to ensure any increase does

not place the body under too much stress.

Question 12

What are the short term effects on systolic blood pressure?

Answer 12

There is a linear increase in systolic blood pressure (SBP) with increasing levels of exertion. Higher exercise intensity results in a greater increase of SBP

Question 13

What are the short term effects on diastolic blood pressure?

Answer 13

Diastolic blood pressure (DBP) will usually remain unchanged or may decrease
slightly during exertion due to vasodilation.

Question 14

Why should people with hypertension avoid heavy wieght training and isometric exercise?

Answer 14

Some types of exercise, e.g. heavy weight training and isometric exercise, will significantly increase both systolic and diastolic blood pressure.

It may be better to avoid these activities with individuals who have hypertension, as the risks would potentially outweigh any benefits.

Question 15

What are the long-term effects on blood pressure from anaerobic exercise?

Answer 15

Aerobic exercise can reduce resting systolic and diastolic blood pressure.

Question 16

How much can aerobic exercise affect BP (in mmHg)?

Answer 16

It can elicit an average decrease of 10 mmHg in both systolic and diastolic blood pressure in individuals with mild and moderate hypertension.

Question 17

Why is strenth or resistance training not recommended on its own as a means of decreasing blood pressure

Answer 17

Heavy strength or resistance training has not consistently been shown to lower resting blood pressure

Question 18

What are the short-term effects of exercise on joints?

Answer 18

1) Synovial fluid is released into the joint capsule and to act as a lubricant enabling the joint to move more
easily.
2) The temperature of the muscles around the joints will increase, making them more
pliable and elastic.

Question 19

What are the long-term effects of exercise on joints?

Answer 19

1) The release of synovial fluid into the joints becomes more efficient.
2) Joint stability will also improve in the long term.

Question 20

Weight-bearing activities?

Answer 20

Weight-bearing activities are those in which the body weight is borne by the muscles and joints, e.g. standing, walking, climbing stairs, resistance training, squatting, press-ups, running, jumping and hopping.

Question 21

What are the benefits of weight-bearing exercises and why?

Answer 21

Weight-bearing exercises demand greater effort from the muscles to resist the forces of gravity. In the long
term they will
1) help to reduce the loss of bone mass associated with ageing (reducing the risk of osteoporosis)
2) increase bone density, keeping the bones strong and healthy.

Question 22

Long-term effects and benefits of resistance training on the muscles (a lot)

Answer 22

• Increased strength, power or muscular endurance (depending on the type of training).
• Increased muscle size and strength; hypertrophy of type II muscles fibres (hypertrophy or strength
training).
• Increases in contractile proteins (actin and myosin).
• Stronger connective tissues (tendons and ligaments).
• Increased number and size of mitochondria in the muscle fibres (aerobic endurance training).
• Increased number of capillaries surrounding the muscle fibres (aerobic endurance training).
• Increased number of aerobic enzymes, stored glycogen and triglycerides in the muscle fibres (aerobic
endurance training).
• Increased glycolytic activity of the muscle allowing more work to be performed under anaerobic
conditions or high-stress conditions (hypertrophy or strength training).
• Improved neuromuscular connections.
• Increased motor unit activation and recruitment.
• Increased discharge (nerve impulses) frequency of motor neurons (nerve cell).
• Decreased neural inhibition (muscles’ protective braking mechanisms).
• Slightly increased stores of adenosine triphosphate (ATP) and creatine phosphate (CP).
• Increased testosterone and growth hormone.
• Improved body composition; potential increase in fat-free mass/muscle mass and decrease in fat mass
and relative body fat percentage.
• Increased metabolic rate.
• Increased range of motion if exercises are performed through a full range of movement.
• Improved posture; balanced strength between opposing muscles.

Question 23

Long-term effects and benefits of flexibility training on muscles

Answer 23

Reduced muscle tension and tightness.
• Improved muscle length.
• Improved range of motion.
• Improved posture if muscle tightness and restrictions are reduced.
• Reduced risk of joint or muscle strains; flexible muscles can move to greater range of motion with
reduced risk of injury.
• Reduced risk of back problems.
• Decreased muscular soreness (DOMS) associated with other exercise activities.
• Decreased muscle viscosity causing contractions to be easier and smoother.
• Improved coordination by allowing for greater ease of movement.
• Improvement and development of body awareness.

Question 24

What muscles are needed to be stregthened and strecthed for someone with hyperkyphosis?

Answer 24

Strengthen lower and middle trapezius & rhomboids.

Lengthen pectorals, anterior deltoid and upper trapezius and mobilise thoracic spine.

Question 25

What muscles are needed to be stregthened and strecthed for someone with hyperlordosis?

Answer 25

Strengthen rectus abdominis, external obliques & transversus abdominis.
Lengthen hip flexor and spine extensors (erector
spinae) & mobilise spine, especially flexion.

Question 26

What muscles are needed to be stregthened and strecthed for someone with flat back?

Answer 26

Strengthen deep core stabilisers (transversus abdominis).

Mobilise spine, especially extension & stretch hamstrings and rectus abdominis.