Long and Short Term Effects of Exercise

• When a person takes part in exercise, the cardiovascular , respiratory , energy and muscular systems work together to supply energy to the working muscles and remove waste products
• What happens when the muscles in the body start to work?

  They need more oxygen , so the respiratory system responds by getting more oxygen into the lungs . The blood carries more oxygen and the heart pumps more oxygenated blood around the body
• What are the ST effects of exercise on the cardiovascular system?

  Increase in stroke volume (SV) , Increase in heart rate (HR) , Increase in cardiac output (Q) , Increase in blood pressure (BP) , Redistribution of blood flow
• What are the ST effects of exercise on the Respiratory system?

  Increase in breathing rate (f) , Increase in tidal volume (TV) , Increase in minute ventilation (VE)
• What are the ST effects of exercise on the cardio-respiratory system?

  Increase in oxygen uptake and transport to the working muscles , Increase in carbon dioxide removal
• What are the ST effects of exercise on the energy system?

  Increase in lactic acid (lactate) production
• What are the ST effects of exercise on the muscular system?

  Increase in temperature of muscles , increased pliability (elasticity) , muscle fatigue
• After exercise, the muscles need to rest , adapt and recover - If the body is not rested for long enough after exercise , there is a risk of injury
• During exercise , the cardiovascular system redistributes blood so that more of it goes to the working muscles and less goes to the other organs in the body (e.g. digestive system)
• What mechanism causes the redistribution of blood?

  The vascular shunt mechanism
• The blood vessels vasodilate to allow more blood to travel to the working muscles . The blood vessels vasoconstrict to allow less blood to travel to other organs . When the muscles stop working , the blood distribution returns to its normal route
• What are the benefits of a warm up?

  They allow the body systems to make changes gradually so they are fully prepared for the stresses placed upon them during activity
• What will taking part in regular exercise or training around 3 times per week for six weeks lead to?

  Adaptations of the body systems that are used or trained - this increases performance in that exercise or sport and is beneficial to general health and everyday life
• Resistance training increases strength
• Aerobic training increases aerobic endurance
• What are the long term effects of exercise on the cardiovascular system?

  Cardiac hypertrophy , increased stroke volume at rest and during exercise (SV) , decrease in resting heart rate (HR) , increase in cardiac output (Q) , capillarisation at the lungs and muscles , increase in number of red blood cells
• What type of training produces the long term effects of exercise on the cardiovascular system the most?

  Aerobic activities
• What are the LT effects of exercise on the respiratory system?

  Increased minute ventilation (ME) , Increased tidal volume (TV) , Increased vital capacity , Increased number of functioning alveoli , Increased strength of the respiratory muscles ( Intercostal muscles and diaphragm )
• What type of training produces the long term effects of exercise on the respiratory system the most?

  Aerobic activities
• What are the LT effects of exercise on the Muscular system?

  Muscle hypertrophy, increased strength of tendons and ligaments , increased muscular strength , increased muscular endurance , increased speed of contraction , increased resistance to fatigue
• What type of training produces the long term effects of exercise on the muscular system system the most?

  Resistance training , as well as aerobic activities and anaerobic / speed training
• What are the LT effects of exercise on the Energy system?

  Increased production of energy from the aerobic energy system , increased tolerance to lactic acid , faster recovery rate , increased aerobic capacity
• What type of training produces the long term effects of exercise on the energy system system the most?

  Aerobic activities or anaerobic training
• What are the LT effects of exercise on the skeletal system?

  Increase in bone density and strength , increased flexibility
• What type of training produces the long term effects of exercise on the skeletal system system the most?

  Resistance training , weight bearing activities , flexibility training / stretching
• What is cardiac hypertrophy?

  Where the ventricle wall gets larger or thickens as a result of exercise
• What happens as the muscle wall of the left ventricle increases in size?

  it is able to pump out more blood during each contraction which increases the stroke volume
• As stroke volume is increased, resting heart rate decreases but cardiac output (Q) remains the same
• Where does Capillarisation take place?

  At the alveoli in the lungs and at the skeletal muscles
• Capillarisation increases the amount of oxygen that can be transferred to the working muscles , and also increases the amount of carbon dioxide that can be removed
• What is capillarisation?

  The process where new capillaries are formed
• What is heart rate measured in?

  beats per minute (bpm)
• What happens to your heart rate during exercise?

  It increases , so that suffiecient blood is taken to the working muscles to provide them with enough nutrients and oxygen . It also increases so that waste products can be removed
• How can maximum heart rate be worked out?

  220 - age
• What happens to the stroke volume during exercise?

  It increases , which means more blood is pumped out of the heart each time it contracts
• What is a person's cardiac output at rest?

  Approximately 5 litres per minute
• What can a person's cardiac output increase to during exercise?

  As much as 30 litres per minute (This is because the persons heart rate and stroke volume increase)
• As exercise increases , cardiac output increases , and this has the effect of increasing blood pressure
• What is the typical blood pressure reading for a person at the start of exercise?

  160 / 185 mmHg
• What is the role of the cardio-respiratory system?

  It works together to get oxygen to the working muscles and remove carbon dioxide from the body .