The Effects Of Exercise On The Body Flashcards

1
Q

State the effects of aerobic exercise has on the cardiovascular and respiratory system?

A

Heart

  • Increased size of heart muscle
  • Increased strength of contraction
  • Increased stroke volume
  • Increased cardiac output
  • Decreased working heart rate
  • Higher working threshold before accumulation of lactate
  • Reduced resting heart rate
  • Decreased risk of cardiovascular disease

Lungs

  • Increased functional capacity during exercise
  • Improved gaseous exchange
  • Increased vital capacity
  • Increased maximal O2 uptake (VO2 max)

Blood Vessels

  • Increased blood vessel size
  • Reduced resting systolic and diastolic pressure
  • Favourable change in blood lipids
  • Increased haemoglobin
  • Increased blood volume

Muscles

  • Increased capillaries in the muscles
  • Increased enzymatic function within muscle cells
  • Increased size and number of mitochondria
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is an optimal blood pressure?

A

Systolic < 120mmHg

Diastolic < 80mmHg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is hypertension?

A

Abnormally high blood pressure.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Give one short-term effect of exercise on blood pressure?

A

Heavy weight training and isometric exercise will significantly lower both systolic and diastolic blood pressure.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

State one long-term effect of exercise on blood pressure?

A

Aerobic exercise can reduce resting systolic and diastolic blood pressure.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is blood pooling?

A

During cardiovascular exercise the heart rate increases and there is an increased flow of blood to the muscles. If the activity stops suddenly the heart will continue pumping blood around the body at the exercise rate. Veins do not have the same level of muscularity as arteries, so without the assistance from the muscles the extra blood will begin to build up ‘pool’ in the extremities (particularly in the legs).

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

How can the risk of blood pooling be reduced during exercise?

A

The heart rate should be gradually reduced, so that the volume of blood circulated is reduced before exercise is stopped.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is weight-bearing exercise?

A

Weight-bearing actives are those in which the body is borne by the muscles and joints e.g. running.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is non-weight-bearing exercise?

A

non-weight-bearing activities are those in which all or most of the body weight is supported e.g. swimming.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are the benefits of weight-bearing exercise?

A
  • Reduce the loss of bone mass
  • Increase bone density
  • Keep bones strong and healthy
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are the benefits of non-weight-bearing exercise?

A

Reduces the stress on joints, which can be beneficial for individuals who are overweight or have injuries or mobility related conditions such as osteoarthritis or rheumatoid arthritis.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What dose DOMS stand for?

A

Delayed onset muscle soreness (DOMS).

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is DOMS?

A

The pain, soreness or stiffness in muscles typically experienced between 12-72 hours after exercise.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Name two types of exercise that may contribute to DOMS?

A
  • Squats
  • Squash
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

State the short-term effect of exercise on the joints, bone and muscles?

A
  • Synovial fluid is released
  • Temperature of the muscles around the joint increases
  • Improved mobility of the joint
  • Greater range of motion with greater ease
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

State the long-term effect of exercise on the joints, bone and muscles?

A
  • Synovial fluid into the joint becomes more efficient
  • Trained individuals may require less focus on specific mobility exercises
  • Greater starting range of motion
  • Ligaments and tendons will become stronger
  • Greater protection to joints against risk of injury
17
Q

What is hypertrophy?

A

Is a method of strength training intended to induce the fastest muscle growth, or hypertrophy.

18
Q

What is optimal posture?

A

Correct posture and alignment both static and dynamic.

19
Q

What is hyperlordosis?

A

Is an exaggerated curve of the lumbar spine.

20
Q

What is hypokyphosis?

A

Is an exaggerated curve of the thoracic spine.

21
Q

How can exercise improve kyphotic posture?

A

Strengthening

  • Lower and middle trapezius
  • Rhomboids

Stretching and mobility

  • Lengthen pectorals, anterior deltoids and upper trapezius
  • Mobilise thoracic spine