Long term effects of exercise on musculoskeletal system

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THE LONG TERM EFFECTS OF EXERCISE ON THE BODY SYSTEMS PART 3: MUSCULAR & SKELETAL SYSTEM Physiology of Fitness

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Long term adaptations to exercise on the musculoskeletal system

Transcript of Long term effects of exercise on musculoskeletal system

Page 1: 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

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Task

In groups you have 3 mins to remember as many Cardiovascular Responses and Respiratory Responses to long term exercise as possible.

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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

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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

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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.

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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?)

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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!

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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).

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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.

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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?

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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?

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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

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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

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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