The Effects Of Exercise On The Body Flashcards
State the effects of aerobic exercise has on the cardiovascular and respiratory system?
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
What is an optimal blood pressure?
Systolic < 120mmHg
Diastolic < 80mmHg
What is hypertension?
Abnormally high blood pressure.
Give one short-term effect of exercise on blood pressure?
Heavy weight training and isometric exercise will significantly lower both systolic and diastolic blood pressure.
State one long-term effect of exercise on blood pressure?
Aerobic exercise can reduce resting systolic and diastolic blood pressure.
What is blood pooling?
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 can the risk of blood pooling be reduced during exercise?
The heart rate should be gradually reduced, so that the volume of blood circulated is reduced before exercise is stopped.
What is weight-bearing exercise?
Weight-bearing actives are those in which the body is borne by the muscles and joints e.g. running.
What is non-weight-bearing exercise?
non-weight-bearing activities are those in which all or most of the body weight is supported e.g. swimming.
What are the benefits of weight-bearing exercise?
- Reduce the loss of bone mass
- Increase bone density
- Keep bones strong and healthy
What are the benefits of non-weight-bearing exercise?
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.
What dose DOMS stand for?
Delayed onset muscle soreness (DOMS).
What is DOMS?
The pain, soreness or stiffness in muscles typically experienced between 12-72 hours after exercise.
Name two types of exercise that may contribute to DOMS?
- Squats
- Squash
State the short-term effect of exercise on the joints, bone and muscles?
- Synovial fluid is released
- Temperature of the muscles around the joint increases
- Improved mobility of the joint
- Greater range of motion with greater ease
