Long Term Adaptations To Exercise (aerobic) Flashcards
List aerobic adaptations to the muscular system (8)
- ⬆️number of capillaries surrounding muscles, increasing diffusion of oxygen into muscles.
- ⬆️number of mitochondria in the muscle cells
- ⬆️myoglobin
- ⬆️in size of type 1 muscle fibres and utilisation of type 2a
- Muscular hypertrophy (⬆️size and strength of muscles)
- ⬆️forcé and length of contractions.
- ⬆️phosphocreatine and glycogen stores
- ⬆️tolerance to lactic acid
What are the benefits of 1)having more capillaries surrounding muscles and 2)increase in myoglobin
1) increases diffusion of oxygen into muscles - more oxygen transported to working muscles so more ATP can be produced.
2) More oxygen can be transported into mitochondria from blood meaning there is an increase in energy production.
What are the benefits of 1)increased number of mitochondria in muscle cells and 2)increased phosphocreatine and glycogen stores
1) ⬆️in ATP production. Deleted onset fatigue
2) increase in efficiency of the energy system and therefore ATP can be produced for longer
What are the benefits of 1)increase in size of type 1 fibres and utilisation of type 2a fibres and 2)increased tolerance to lactic acid
Delayed onset fatigue
What are the benefits of 1)muscular hypertrophy and 2)increased force and length of contractions
The athlete can apply more force (over a longer period of time)
3 adaptations of the skeletal system
More calcium deposited in bones
Tendons and ligaments increase in strength and flexibility
Increased production of synovial fluid in the joint capsule
What are the benefits of more calcium in bones
Bones become stronger and reduces the risk of injury and allowing athlete to apply more force
What are the benefits of tendons and ligaments increasing in strength and flexibility
Range of movement at joints is increased. Injury risk is reduced.
What are the benefits of increased production of synovial fluid in joint capsule
Reduces friction between bones- injury risk reduced.
Range of movement at joints is increased.
Adaptations on the cardiovascular system
- Cardiac hypertrophy
- Decreased resting heart rate (bradycardia)
- Increased blood pressure when exercising(decreased at rest)
- Increased cardiac output
- Increased vasomotor control (increased elasticity of blood vessels means more efficient vasoconstriction and vasodilation)
- increased number of RBC
What are the benefits of 1)increased blood pressure while exercising and 2)increased number of RBC
1) increased oxygen delivery to muscles and ⬇️ potential impact of hypertension
2) ⬆️delivery of oxygen to the working muscles
What are the benefits of 1)cardiac hypertrophy and 2)increased cardiac output
1) heart is able to eject more blood per beat. Therefor increasing delivery of O2 to working muscles and speed up the removal of waste products.
2) heart is able to eject more oxygenated blood to the working muscles per beat
What are the benefits of 1)bradycardia and 2)increased vasomotor control
1) heart is more efficient so less stress on it
2) greater volume oxygenated blood can pass through the vessels. Increases delivery of oxygen to working muscles.
Adaptations in the respiratory system
Increased capilarisation of the alveoli
Improved strength of the diaphragm and intercostal muscles
Increased utilisation of alvioli, reducing breathing frequency.
Increased tidal volume and minute ventilation.
What are the benefits of increased capliarisation of the alvioli
Improved diffusion of oxygen from the alvioli into the blood bad CO2 from blood to alvioli.
