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Task-1 short term effects of exercise on the musculoskeletal
system:
1) Production of synovial fluid: The bones and joints in the
musculoskeletal system are known as avascular. Which means they have
little or no blood supply to keep these joints healthy and stop cartilage
from drying out the joint produces an oil like substance called synovial
fluid which is supposed to nourish the joint to stop it from drying out
and damaging.
2) Increased joint range: increases the production of synovial fluid which
keeps the joints lubricated and supple. The production of synovial fluid
increases the joins range of movement for a short time until it dries out.
3) Micro tears: When exercising us make little tears in our muscles this is
due to our muscle fibres being stretched further putting strain on our
muscles causing them to slightly tear.
4) Exercise: Exercise has a big impact on the formation of your bones. E.G.
the more amount of exercise you do the stronger your bones become
which means they are less likely to break. Whereas if you don’t do much
exercise your bones will become weak and brittle as the older you get
which is called osteoporosis which means you bones are a lot weaker
and more likely to break when injured.
5) Increased metabolic activity: Metabolic activity refers to the set of
chemical reactions that maintain life in any organism. Metabolic activity
involves the transformation of energy which is used in exercise and
matter in the body, two elements that must always be present for life to
be sustained.
Task 2 short term effects of exercise on the
cardiorespiratory system:
Increased heart rate: The heart speeds up to pump extra blood and oxygen
to the muscles. Also the breathing speeds up to get more oxygen and to get rid
of more carbon dioxide. When a fit person, such as an athlete, exercises the
pulse rate, breathing rate and lactic acid levels rise much less than they do in
an unfit person.
Increased breathing rate: The lungs start to work a lot faster when
exercising as you are breathing a lot faster and taking in more oxygen as you
are breathing it out a lot faster than usual. Also your body need to produce
more oxygen as your muscles require a lot more than usual and they also need
to remove more carbon dioxide.
Increased blood flow: During exercise the heart works at a faster rate. This
triggers your heart to pump blood at a faster rate around the body so oxygen
can be supplied to the working muscles. This means that the blood pressure is
increased.
Sweat production and reddening of the skin: During intense exercise
the body's temperature rises and messages are sent from the brain to the skin
to make it sweat. Sweat is formed by sweat a gland under the skin losing heat
through sweating is caused by the evaporation of sweat from the skins surface.
Blood is diverted to the capillaries just below the skin. This causes the skin to
redden.
Re-distribution of blood flow via the vasoconstriction: Blood
redistribution takes several minutes; starting or stopping exercise abruptly
doesn't allow these changes to occur smoothly. An abrupt start can leave you
breathless and strain unprepared muscles. An abrupt stop can leave you
lightheaded when the blood pools in the working muscles.
Increased build-up of lactic acid in the blood: During exercise which
is intense a substance called lactose is made. Which the body can
convert to energy without using oxygen. But the lactic acid builds up
in the blood stream faster than it can be burned off.
Increased cardiac output to get oxygenated blood to working
muscles: Active muscles require more oxygen than resting muscles. At the
onset of exercise your muscles signal your heart to pump faster for increased
blood flow. In addition, working muscles increase stroke volume by sending
higher amounts of blood volume back towards the lungs for oxygen. Therefore,
cardiac output rises during exercise due to increased stroke volume and heart
rate. The deference between your resting and active cardiac output is called
cardiac reserve.
Increased blood pressure as the cardiovascular system works to
deliver more oxygen and glucose to the muscles: The increase in BP
happens because there is an increase in the demand of oxygen by the muscles.
To ensure this, the heart beats with more force so that more blood is pushed
out.
Tidal volume: Tidal volume is the lung volume representing the normal
volume of air displaced between normal inhalation and exhalation when extra
effort is not applied.
Task 3 Long-term adaptations of the musculosketal system:
Hypertrophy: Muscle hypertrophy involves an increase in size of skeletal
muscle through a growth in size of its component cells. Two factors contribute
to hypertrophy:
Increase bone density: you can increase bone density and strength by
exercising, lifting weights or using weight machines, getting enough calcium
and vitamin D.
Stronger connective tissues: Tendon attachment is by far the most
important and is present wherever the point of insertion is distant or the
muscle must exert its forces of contraction across a joint.
Increased stability of joints: Tendons have been considered a mechanism
by which muscles connect to bone. This allows tendons to passively modulate
forces during locomotion, providing additional stability with no active work. It
also allows tendons to store and recover energy with high efficiency.
Increased thickness of hyaline cartilage: Hyaline cartilage this is the
cartilage that cover the ends of bones, also called articular cartilage, which
protects them. Regular exercise can increase its thickness.
Skeletal muscles: To provide efficient and effective force, the muscles adapt
to demands. In response to demand, it changes its ability to extract oxygen
therefore it can work for a longer period of time.
Increased number of mitochondria: The amount of mitochondria
depends on what exercise you are carrying out. As taking part in both aerobic
and anaerobic exercise increase the amount of mitochondria aerobic exercise
shows a greater increase.
Decreased risk of osteoporosis: The way to decrease the chance of
getting osteoporosis is to keep exercising as It helps reduce the risk of bone
loss.
Improved posture: posture is improved because our bones and joints have
new formation and they grow in a stable way to improve our posture.
Task 4 Long term adaptations of the cardiorespiratory system:
Decrease in resting heart rate: A strong heart can pump more blood each
contraction, meaning that a strong heart needs to beat less times per minute
than a weak one in order for the body to have adequate blood flow and
quicker resting heart rate times. Those who have a high resting heart rate do
not have a sufficient level of fitness. Athletes will have the lowest resting heart
rate of anyone, as they have had plenty of training to strengthen the heart in
order to perform.
Increase in heart size and strength: long-term exercise will increase the
size and thickness of your heart, especially during moderately to vigorously
intense exercise it will also help strengthen it. These changes can be reversible
when you stop training.
Increase in stroke volume: Stroke volume increases proportionally with
exercise intensity. In untrained individuals stroke volume at rest it averages 5070ml/beat increasing up to 110-130ml/beat beat during intense, physical
activity. In elite athletes resting stroke volume averages 90-110ml/beat
increasing to as much as 150-220ml/beat.
The amount of blood pumped per beat: The heart pumps a certain
amount of blood per minute. But it also depends on the fitness of the person
to how much it pumps and how fast. The fitter the person the faster it pumps
the blood but the faster the person recovers so the resting heart rate
decreases.
Bradycardia: For most people, a heart rate of 60 to 100 beats a minute while
at rest is considered normal. If your heart beats less than 60 times a minute, it
is slower than normal.
A slow heart rate can be normal and healthy. Or it could be a sign of a problem
with the heart. For some people, a slow heart rate does not cause any
problems. It can be a sign of being very fit.
Decreased risk of hypertension: decreasing the risk of hypertension helps
you keep a healthy blood pressure which can have a positive long-term effect
on your life. I doesn’t take much it just requires you to eat healthily and keep
fit and healthy.
Increased vital capacity: Increased vital has a long term effect on the
cardiorespiratory system as the more you exercise the intake capacity
increases letting you take in more oxygen.
Increased efficiency to deliver oxygen and remove waste product:
The increased efficiency to deliver oxygen increases when more and more
exercise is carried out and the body gets faster at delivering oxygen to the
muscles and removes waste products faster.
Increased lung efficiency and gaseous exchange: Fast-moving and
strenuous exercise causes your heart and breathing rates to increase,
delivering fresh oxygen to your bloodstream and energy to your muscles. Your
lung capacity can be increased through regular aerobic workouts.
Increased maximum oxygen uptake: The VO2 max increases with the
amount of exercise you do. Long distance runners tend to have a good VO2
max as they take in a lot of oxygen when exercising. The more the do the more
the VO2 increase allowing them to take in more oxygen.