Long term effects of exercise

Question 1

what are the positive effects of long term exercise?

Answer 1

-reduced risk of coronary heart disease
-less fat
-happier
-sleep better
-more fit
-lowered heart rate
-improved cardiovascular system

Question 2

what is cardiac hypertrophy?

Answer 2

when your heart increases in size

Question 3

what happens to the heart when you exercise regularly?

Answer 3

just like the voluntary muscles the heart increases in size and becomes stronger

Question 4

what are the five adaptations of long term exercise on the cardio-respiratory system?

Answer 4

-cardiac hypertrophy
-elasticity of muscular walls
-number of red blood cells
-capillarisation and number of alveoli
-respiratory muscles

Question 5

what are the performance benefits of cardiac hypertrophy on heart rate?

Answer 5

-when the heart is stronger is is able to pump more blood per beat with less effort
-this decreases the resting heart rate

Question 6

what are the performance benefits of cardiac hypertrophy on stroke volume?

Answer 6

-resting stroke volume increases, which allows your heart to deliver more blood
-aids oxygen is delivery and waste removal

Question 7

what does greater elasticity of muscular walls mean?

Answer 7

the more the walls of the veins and arteries can dilate and constrict

Question 8

what does an increase in the elasticity of muscular walls create?

Answer 8

a decrease in blood pressure

Question 9

how will an increase in the elasticity of muscular walls benefit performance?

Answer 9

oxygen is delivered to the working muscles quicker

Question 10

how does long term exercise effect the number of red blood cells?

Answer 10

it increases the number of red blood cells which allows more oxygen to be delivered to the working muscles

Question 11

what are some alternative methods of increasing the number of red blood cells?

Answer 11

going to high altitudes

Question 12

capillarisation

Answer 12

an increase in the number of capillaries wrapping around the alveoli

Question 13

what benefit does capillarisation have on sporting performance?

Answer 13

increases the proportion of oxygen delivery to the working muscles and allows us to remove waste products quicker, this allows us to work aerobically for longer periods of time

Question 14

what are the main muscles recruited during respiration?

Answer 14

-intercostal muscles
-diaphragm

Question 15

what are the long term effects of exercise on respiratory muscles?

Answer 15

-an increase in the size of the diaphragm and intercostal muscles allow us to breathe deeper
-this allows us to increase the volume of air inhaled and exhaled per breath, referred to as tidal volume
-this allows us to increase our vital capacity
-as a result more oxygen can be brought into the body to be delivered to the working muscles

Question 16

what is the musculo-skeletal system

Answer 16

the name given to the combined body system that involves your muscles and skeleton

Question 17

what are the three adaptations of long term exercise on the musculo-skeletal system?

Answer 17

-increased bone density
-increase strength of ligaments and tendons
-muscle hypertrophy

Question 18

what’s increased bone density?

Answer 18

bones are put under stress making them thicker and heavier

Question 19

what are the benefits of increased bone density?

Answer 19

reduces the likeliness of fractures occurring

Question 20

what does increased strength of ligaments and tendons mean?

Answer 20

ligaments and tendons stretch making them thicker and stronger

Question 21

what are the benefits of increased strength of ligaments and tendons?

Answer 21

reduces likeliness of them tearing

Question 22

what is muscular hypertrophy?

Answer 22

muscles tear during exercise, then become thicker when they heal

Question 23

what are the benefits of muscular hypertrophy?

Answer 23

muscles adapt to become bigger allowing more strength and production