Muscular: Adaptations of the muscular system to exercise Flashcards
Muscular Hypertrophy
When muscles overload, they will increase in size and strength.
They will increase in size because muscle fibres get larger by increasing in proteinin the muscle cell.
By increasing in size a muscle can contract with greater force.
Increased tendon strength
Tendons are tough bands of fibrous connective tissue designed to withstand tension. Tendons connect muscle to bone.
Like your muscles, tendons adapt to regular exercise.
When we exercise, our tendons are able to increase in strength and
flexibility. This allows muscles to contract and stretch further, while
preventing strains.
Increased storage of glycogen
Your body needs a constant and steady supply of glycogen to order to
produce energy.
Carbohydrates are eaten, broken down into glucose and stored as glycogen. As your body adapts to exercise, you are able to store more glycogen.
This allows you to train at higher intensities for longer durations.
Increased number and size of mitochondria
When muscles are overloaded, they get bigger (hypertrophy).
Within the muscle fibres are tiny structures called mitochondria.
Mitochondria is the site for energy production.
It is where aerobic respiration takes place.
By increasing the size of a muscle and its fibres, there is room for more, and
larger mitochondria; improving aerobic performance.
Increase in myoglobin stores
Myoglobin is a type of haemoglobin. It carries oxygen.
Myoglobin is found in muscle.
It carries oxygen through the muscle, to the mitochondria.
Exercise can increase amount of myoglobin stored in muscles.
As myoglobin carries oxygen through the muscle, to the mitochondria, we
can say: the more myoglobin, the more energy (via aerobic respiration)
Increase storage of fats
When our glycogen stores become depleted, usually after 90+ minutes of continuous aerobic exercise, we begin to burn fats.
This process is called beta oxidation.
A performer may ‘hit the wall’ when burning fats. This is because a molecule of fat requires 15% more oxygen to break it down; thus, less oxygen attends the working muscles.
A trained athlete can use fats as a fuel more effectively.
Increase tolerence to lactate
Anaerobic training stimulates the muscles to become better able to tolerate lactic acid.
With endurance training, the capillary network extends to allow greater
volumes of blood (oxygen and nutrients) to supply the muscle.
The body becomes more efficient at using oxygen and therefore prolonging the build up of lactic acid.
Cramp
Cramp is an involuntary contraction of your muscle. You have no control
over a tightening muscle fibre - this can be painful.
Cramp is often prompted by exercise.
The lower legs are areas most susceptible.
Cramp can often last for up to 10 minutes.
Factors that produce cramps:
-Dehydration
-Inadequate blood supply to the muscle (reduced 02)
-More frequent in warm environments (dehydration)
-Already tight muscle groups (lack of flexibility)
-A loss in electrolytes (salt etc)
Age
As you get older, your muscle mass decreases. The reduction of muscle mass begins around 50. It’s referred to as sarcopenia.
Muscles become smaller, power and strength decrease.
