Long term effects of exercise on musculoskeletal system
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Transcript of Long term effects of exercise on musculoskeletal system
THE LONG TERM EFFECTS OF EXERCISE ON THE BODY SYSTEMSPART 3: MUSCULAR & SKELETAL SYSTEM
Physiology of Fitness
Task
In groups you have 3 mins to remember as many Cardiovascular Responses and Respiratory Responses to long term exercise as possible.
Recap
Cardiac hypertrophy Increase in stroke volume Increase in cardiac output Decrease in resting heart rate Capillarisation Increase in blood volume Increase in blood volume Reduction in resting blood
pressure Decreased recovery time Increased aerobic fitness
Increased vital capacity
Increase in minute ventilation
Increased strength of respiratory muscles
Increase in oxygen diffusion rate
Cardiovascular System Respiratory System
The Muscular System
The muscle tissue’s response to exercise depends on the type of training and the degree of overload.
High intensity resistance training causes:
Increased muscle strength and size
High repetition low intensity training causes:
Increased muscular endurance
Long term/Chronic adaptations When we discuss chronic adaptations to
training we are assuming that training has been occurring for a minimum of 6-8 weeks, training at least 3 sessions per week.
Why is this important? What if the athlete was training less than this?
Chronic adaptations can be seen either at rest, during submaximal work or during maximal work.
Chronic Adaptations vary depending on the following:
Type and method of training – aerobic versus anaerobic.
Frequency, duration and intensity of training.
Individuals capacities – hereditary
factors (your genetic make up)(i.e. are your mum and dad athletic?)
Muscular System Response to Long Term Exercise
Hypertrophy Increases in muscle
size and bulk. It is caused by the
increases in volume of contractile proteins within the muscle.
Why do males achieve greater strength gains?
Increase in tendon Strength
Tendons are tough bands of connective tissue, and, like muscles they increase in strength
What would happen if they didn’t?
Ping!
Muscular System Response to Long Term Exercise
Increased number of Mitochondria and Myoglobin stores
Myoglobin is a site for oxygen storage in the muscle
Mitochondria produce energy as glucose combines with O2 to produce ATP
Increased Muscle Strength
This is a response to muscles being used more than they are used to – they are overloaded. Overloading can be done by increasing resistance (weight).
Muscular System Response to Long Term Exercise
Increased tolerance to Lactic Acid
Regular Anaerobic training e.g. ? 400m, weight training, interval training [High intensity exercise up to 2 mins in duration]
more efficient at clearing away LA partly due to capillarisation allowing greater volumes of blood to supply the muscles
As LA is cleared away quicker and the muscles are more tolerant to it the body is more able to work harder for longer.
How might you test for improvement in muscular performance? Sit and reach test http://www.youtube.com/watch?v=x89w
VNO6xyo&feature=related Sit up test http://www.youtube.com/watch?v=4dAfs
eVaqUw One rep max http://www.youtube.com/watch?v=oqPTS
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Muscular endurance
Task 1 In groups discuss
and plan a 6 week training program to improve muscular endurance.
What tests can you use to investigate improvements?
Muscular strength
Task 2 In groups discuss
and plan a 6 week training program to increase muscle size and strength
What ways could you monitor improvements?
Skeletal System
Regular exercise slows the rate of skeletal ageing. Active people have greater bone mass than sedentary people.
Strength training and weight-bearing exercises help increase bone mass e.g. Netball, tennis, basketball, walking
Increases in calcium and collagen in the bones add the strength. This reduces the risk of osteoporosis.
•Increased Production of synovial fluidSecretion of synovial fluid allows movement in the joints. Regular exercise reduces the thickness of the fluid allowing a greater range of movement in the joint
Skeletal System
Increased stretch of Ligaments
Athletes require stronger tendons and more pliable ligaments to handle a progressive strength training programme. As muscles get stronger so do the tendons while the ligaments need to increase their pliability.
Fibroblasts secretions from the connective tissue increase production of collagen fibres
Increased thickness of Hyaline Cartilage
Protecting joints from wear and tear
Summary
Hypertrophy Increase in tendon strength Increase in myoglobin
stores Increased no. of
mitochondria Increased storage of
glycogen and fat Increased muscle strength Increased tolerance to
lactic acid
Increase in bone calcium stores
Increased stretch in ligaments
Increased thickness of hyaline cartilage
Increased production of synovial fluid
Muscular system Skeletal system