effects of exercise on the muscles Flashcards
Increased thickness of each muscle fibre (hypertrophy) which improves strength and contractile speed.
Increases number of muscle fibres (fibre hyperplasia), increased strength of contraction and potentially increased neuron size = stronger contraction
Increase in glycogen stores = readily available source of fuel
Increased availability of the fuel source required - increased metabolism of triglycerides (fats).
Increase in myoglobin = more oxygen transportation in muscle cells
Increase capillarisation = increased delivery of o2
Slow oxidative and Fast Oxidative fibres develop bigger and more capillary beds, increasing mitochondrial density = increase production of energy aerobically.
Increased tendon strength = decreased risk of overuse tendon injury
Repeated bouts of physical activity without suitable rest periods can cause overuse injuries in muscles.
Possible injuries such as fasciitis (inflammation of the sheath around a muscle) can occur, particularly in the tibialis anterior muscle. Plantar fasciitis - bottom/sole of your foot
Tendonitis - inflammation of the muscle tendon from overuse.
Increased blood flow to your muscles (changes from 5% of available blood in muscles at rest to 80% during exercise). This increases oxygen and energy available to your muscles.
Energy during muscle contraction is lost as heat, our muscle temperature rising by 1-2°, enables muscles to become more flexible and apply greater forces over a longer joint range = reduced risk of injury
Increased chance of muscle soreness (however, repeated bouts of activity reduce this effect).
High intensity exercise can cause fatigue and affect other sessions if not appropriately moderated.
Energy stores and myoglobin levels within the muscle can become depleted.
Lactic Acid Build up
Warm Up - Increases blood flow which improves oxygen delivery to working muscles, increased glycogen and triglyceride levels without depleting the muscle stores. Low-intensity exercise also increases the temperature of the muscles and flexibility of joints combined with passive and dynamic stretching reduces the risk of injury in muscles. Increased speed and force of contraction.
Cool Down - Keeps capillaries dilated maintains blood flow to the muscles after physical activity and provides an opportunity to replenish glycogen and creatine phosphate. Refreshes level of oxygen stored in myoglobin and more o2 to muscles. Quicker removal of lactic acid. Prevents blood pooling in muscles. Increased flexibility and elasticity. Reduces muscle soreness.
