P1 22. The long term effects of exercise Flashcards
what does aerobic and anaerobic exercise have positive long term effects on
Musculo-skeletal system
cardio-respiratory system
what happens to the Musculo-skeletal system as a result of regular exercise
increased bone density
increased strength of ligaments and tendons
muscular hypertrophy
what is the adaption of increased bone density
sporting example?
bones are under stress during exercise
adapt to become thicker and heavier to prevent fractures
gymnasts need strong bones for if they fall when learning new skills
weak bones would mean a lot of fractures
what is the adaption of increased strength of ligaments and tendons
sporting example?
ligaments and tendons are stretched during exercise so they become thicker and stringer to prevent tears
basketballer need tendons and ligaments to change direction quickly
puts a lot of pressure on Ts and Ls in the knees and ankles
netballers move and change direction quickly
what is the adaption of increased muscular hypertrophy
sporting example?
when muscles train, small tears appear
they heal and become thicker to become stronger
muscles adapt to exercise- increase in size and become stronger
Rower’s need large muscles to produce high strength in arms and lower body
overcome resistance in the water when rowing
5 long term effects of exercise on the cardio-respiratory system
cardiac hypertrophy
increase elasticity of muscular walls of arteries and veins
increased number of red blood cells
capillarisation and increase in number of alveoli
increased strength in diaphragm and intercostal muscles-(increased TV and volume capacity)
what’s the adaptation of cardiac hypertrophy
example benefits for performance?
when you exercise regularly your heart increases in size and gets stronger
stronger heart can pump more blood out per beat
doesn’t have to work as hard
maximum cardiac output increases
deliver more blood and oxygen
remove waste products and lactic acid
what’s the adaptation of increased elasticity of muscular walls of arteries and veins
example benefits for performance?
more elasticity means more dilation and contraction
oxygen delivered to working muscles faster
resting blood pressure drops
what’s the adaptation of increased number of red blood cells
example benefits for performance?
more red blood cells
more oxygen is carried quicker and faster to working muscles
what’s the adaptation of capillarisation and increased number of alveoli
example benefits for performance?
increased number of capillary wrapping around alveoli and lungs
greater levels of gaseous exchange happens
more oxygen to working muscles
quicker removal of waste products
work aerobically for longer
what’s the adaptation of increased strength in diaphragm and intercostal muscles
example benefits for performance?
breathe more deeply
increase tidal volume
increase vital capacity
more oxygen brought into body and delivered to working muscles
