Soc 9 - Long Term Effects of Exercise Flashcards
What is aerobic exercise?
Working at a moderate intensity level with oxygen
What method of training uses aerobic exercises?
Continuous training
What are the long term training effects of aerobic training?
In terms of aerobic exercise, the effects of training will increase the ability to work for long periods of time
What is anaerobic exercise?
Working at a high intensity level without oxygen
What are the long term effect of anaerobic training?
In terms of anaerobic exercise, the effects of training will increase the ability to move in quick bursts.
How does exercise effect the musculo-skeletal system ?
When someone gets fit, you can often see that their muscles are toned and they look strong. Exercise brings a number of benefits for your musculo-skeletal system – some of which you can’t see.
Examples of the way exercise effects the musculo-skeletal system :
Increase of strength of ligaments and tendons, increase bone density, muscle hypoertrophy and apdatation
What are the effects on the cardio-respiratory system - your heart?
Decrease in resting heart rate, faster recovery rate, increase in resting stroke volume, maximum cardio output and size and strength of the heart
What does it mean by decreasing in resting heart rate?
Your heart gets bigger and stronger with training, so it can supply the same amount of blood with fewer beats
What does it mean by faster recouvery rate?
Heart recovery rate is the speed at which your heart returns to RHR after you exercise. The faster your recovery rate, the fitter you are.
What does it mean by increase resting stroke volume ?
Stroke volume is the amount of blood pumped by your heart per beat. When you exercise regularly, your stroke volume increase, both at rest and at work.
What does it mean by maximum cardiac output?
The amount of blood ejected from your heart in one minute. Cardiac output (CO) = stroke volume (SV) X heart rate (HR).
What does training do to the heart
Training increases the heart muscles in size, thickness and strength
What are the effects of the cardio-respiratory system - your blood?
- Increase number of Capillaries - Improve in fitness means increase in number of capillaries in your muscles meaning your blood vessels more elastic, flexible and efficient
- Increased number of red blood cells. These cells carry oxygen to the muscles, so having higher red blood cells count can improve their performance
- drop in resting pressure - regular exercise reduces blood pressure due to the muscular wall of the veins and arterties becoming more elastic
What is adaptation?
Your body’s response to training and you body changing to cope with a new activity
Alveoli
Tiny sacs within our lungs that allow oxygen and carbon dioxide to move between lungs and bloodstream
What is the diaphragm?
The primary muscle used in the process of inspiration or inhalation
Cardiac output
Amount of blood ejected from the heart per minute
CO = RSV x RHR
What is resting stroke volume?
Amount of blood pumped per minute
What is the recovery rate?
The speed at which you heart returns to RHR after exercising
What are the effects on the cardio respiratory system - your lungs?
- increase lung capacity / volume = lungs become more efficient and they will be better at delivering more oxygen to your working muscles, so your body will cope better during exercise
- increase number of aveoli = more aveoli will become available for gaseous exchange after regular exercise, so more oxygen can be absorbed by capillaries and more carbon dioxide taken by them
- increase in strength on diaphragm and external and intercostal muscles = exercise increases the strength of the diaphragm which increases air flow during physical activity
