Section One - Topic 2 Flashcards
What are the short term effects on the musical system
Exercise , muscles release extra energetic for movement-> produces heat -> makes you feel hot
Anaerobic -> muscles produce lactic acid
Use your muscles anareobically for too long, lactic acid builds up -> rise in lactate levels in body -> lactate accumulation
Lactic acid build up -> muscles painful and causes muscle fatigue (tiredness)
Muscles fatigued need oxygen to remove lactic acid and recover. Amount of oxygen needed = oxygen debt
To repay oxygen debt you’ll need to slow down or drop activity for awhile - negative impact on performance
During training sessions where u docanaeorbic excercise you’ll need to have periods of rest or low intensity excercise before you can work anaerobucally again
What are the short term effects on the respiratory system
Depth/rate of breathing increase
More oxygen taken in and transferred to the blood, helps to meet increased demand for oxygen in muscles during physical activity
Helps breathe out extra CO2 produced during aerobic respiration
These changes allow you to do aerobic activity for long periods of time
If you’ve been doing anaerobic activity your breathing rate and depth will remain higher than normal until you’ve taken in enough oxygen to “pay off” your oxygen debt
What are short term effects on the cardiovascular system
Heart rate = number of times your heart beats per minute. Adults resting heart rate usually 60-80bpm
Stoke volume = amount of blood each ventricle pumps with each contraction
During excercise - heart rate and stoke volume increase
This leads to an increase in your cardiac output - volume of blood pumped by a ventricle per minute
Increases blood and oxygen supply to muscles - so they can release the energy they need for physical activity. It also removes more carbon dioxide from the muscles and takes it to the lungs to be breathed out
Heart rate, stroke volume and cardiac output will remain higher than normal after excercise until any oxygen debt is paid off
What systems work together when you excercise?
Cardiovascular and respiratory
When you excercise what do the cardiovascular system and respiratory systems work together to do?
Deliver more oxygen
Remove more CO2
How is more O2 delivered
CV and R
Breathing rate and depth increases so more oxygen is delivered to the alveoli in the lungs
Cardiac output also increases - so blood passes through the lungs at a faster rate, and picks up the extra oxygen from the alveoli and it’s then delivered to the muscles
How is more CO2 removed
CV and R
Increased cardiac output means that the blood can transport carbon dioxide from the muscles to the lungs more quickly
Here it moves back into the alveoli and the higher breathing rate and depth allow it to be quickly breathed out
Why do the changes of more O2 deleivered and more CO2 remove create?
A high concentration gradient-after you breathe in, there’s a lot more oxygen in the alveoli than the capillaries and a lot more carbon dioxide in the capillaries than the alveoli
This causes diffusion of the gases to happen much quicker during excercise
These processes help you to release enough energy to excercise aerobicslly and to recover from oxygen debt after anaerobic activity
What are the three long term effects on the musculoskeletal system?
Muscle hypertrophy
Increased bone density
Stronger ligaments and tendons
What’s muscle hypertrophy
A long term effect in the musculoskeletal system
Doing regular excercise (especially resistance training) will make your muscles thicker and your muscle girth larger
This thickening of muscles is called hypertrophy. It happens to all muscles when they’re excercise, including your heart
The thicker a muscle is - the more strongly it can contract - so this increases your strength
Hypertrophy can also improves your muscular endurance so you can use your muscles for longer
Anaerobic training improves your muscles’ ability to work without oxygen
What’s increased bone density
A long term effect on the musculoskeletal system
The denser your bones, the stronger they are
Excercise usually puts stress or forces through bones and will cause the body to strengthen this bones
The stronger your bones the less likely they are to break or fracture
What’s stronger ligaments and tendons
A long term effect on the musculoskeletal system
Having stronger ligaments and tendons means that you are less likely to injure yourself eg dislocation
What are the 5 long term effects of excercise on the cardio respiratory system
Bigger/stronger heart Larger lung capacity Lower blood pressure More capillaries in the muscles More red blood cells
What’s bigger/stronger heart
Long term improvement of the cardio respiratory system
Your heart is a muscle - when u excercise it adapts and gets bigger and stronger
A bigger, stronger heart will contract more strongly and pump more blood with each beat so your resting stroke volume and maximum cardiac output will increase
A larger stroke volume means your heart has to beat less often to pump the same amount of blood around your body. This means your resting heart rate decreases
What’s larger lung capacity
Long term improvement of the cardio respiratory system
Your diaphragm and intercostal muscles (muscles between the ribs) get stronger - so they can make your chest cavity larger
Number of alveoli in your lungs also increases
With a larger chest cavity and more alveoli your lung capacity increases - breathe in more air. Vital capacity increases
The larger your lung capacity the more oxygen you can get into your lungs and into your bloodstream per breath
