Long term effects of exercise
on the body systems
Muscular system
Hypertrophy
Hypertrophy is when the muscle increases in size. It is responsible of increasing in
the volume of contractile proteins within the muscle cells; therefore they can
contract with greater force. Due to higher levels of the hormone testosterone,
males have a greater chance to achieve in muscle bulk or size. During exercise
muscles tear and then as it repairs the muscles strengthen and grow in size, which
is known as muscular hypertrophy.
The number of fibres stays the same but they grow in size. So in the long term the
muscles become able to tolerate the build-up of lactic acid and will have the ability
to eradicate it from the system a lot quicker than it would before exercise. This
means that athletes for example, have the ability to work longer and use more
oxygen effectively. The benefit could be that an athlete can very well improve his
power and strength. It allows a greater force of contraction.
Increase in tendon strength
Tendon which are known to be ‘fibrous connective tissues’ are intended to resist
tension under pressure. Tendons adapt to the mechanical process of doing regular
exercises. Ligaments and muscles, which are structured around joints, will rise in
terms of flexibility and strength during regular exercises.
The muscle tendons increase in strength. For example in 100 metres sprint, the
athlete is using his legs to give him power, he is continuously exerting more force
on his legs, so this will lead to the tendons increase in strength and flexibility.
Increase in myoglobin stores
Skeletal muscle increases due to the presence of sufficient myoglobin stores,
which will allow more oxygen to be transported in the muscle and then gets
transported to the mitochondria (power cell), leading to an increase in energy
release. The ability of the muscle to store myoglobin increases along with the
ability to accumulate and utilise glycogen and fat.
More mitochondria in the muscles mean that there is an increase in the rate of
energy production. The muscles, ligaments and tendons become stronger to cope
with additional stress because muscles are now capable of storing larger amount of
, glycogen for energy. For example, a marathon runner like Mo Farah has the
capability to use all of his energy at the last stage, as his production of energy has
become more concentrated and efficient to aid the speed of metabolism. The
benefit for the athlete would be there is more oxygen being supplied to the
working muscles due to increased red blood cells.
Increases muscle strength
Muscle strength gradually increases overtime due to an increase in the volume of
the contractile proteins within the muscle cells, allowing efficient contraction.
Progression can take place once the overload is attained by increasing the
resistance gradually over time. In other words, the more resistance or repetitions
you increase, it will benefit the athlete as it will cause tiny micro tears.
For example, if someone is doing weights, 3 times per week with 10Kg for 10
repetitions. They would have to either increase their repetitions or increase the
amount of weight being lifted to increase muscle strength. Their muscles would
increase in size as weight lifting causes small micro tears and then repair which
makes muscle fibres larger and stronger.
Increased tolerance to lactic acid
Muscles try to become better able to tolerate lactic acid when anaerobic training
takes place (due to the fact it is without oxygen). Capillary networks expand in
response to endurance training, allowing more blood to follow and to supply the
muscles with oxygen and nutrients. This increases the muscles tolerance to lactic
acid as it can be oxidised more quickly.
The accumulation of lactic acid becomes lower at high levels of intensity such as;
100 metres sprint, due to the circulatory system providing more oxygen and
removing waster products more efficiently. This is due to increased number of red
blood cells carrying oxygen to the muscles. The benefit for this is that an athlete
can work at a higher intensity for a great period of time.
Glycogen and fat stores
Glycogen and fat stores would increase the muscle ability to store the products, so
potential energy is available if your body starts to tire out. Doing regular exercises
your body will become better at adapting to changes such as; tolerating endurance
activities and this is leading to the body becoming efficient at storing energy.
An example for this would be someone who is doing a marathon and needs to
maintain his muscle ability until the end. By producing energy from the products
stored in the cells. Mitochondria also increases to meet energy demands, the
mitochondria in the muscle cells replicate themselves and increase in numbers
resulting in more energy production available for greater aerobic endurance.
on the body systems
Muscular system
Hypertrophy
Hypertrophy is when the muscle increases in size. It is responsible of increasing in
the volume of contractile proteins within the muscle cells; therefore they can
contract with greater force. Due to higher levels of the hormone testosterone,
males have a greater chance to achieve in muscle bulk or size. During exercise
muscles tear and then as it repairs the muscles strengthen and grow in size, which
is known as muscular hypertrophy.
The number of fibres stays the same but they grow in size. So in the long term the
muscles become able to tolerate the build-up of lactic acid and will have the ability
to eradicate it from the system a lot quicker than it would before exercise. This
means that athletes for example, have the ability to work longer and use more
oxygen effectively. The benefit could be that an athlete can very well improve his
power and strength. It allows a greater force of contraction.
Increase in tendon strength
Tendon which are known to be ‘fibrous connective tissues’ are intended to resist
tension under pressure. Tendons adapt to the mechanical process of doing regular
exercises. Ligaments and muscles, which are structured around joints, will rise in
terms of flexibility and strength during regular exercises.
The muscle tendons increase in strength. For example in 100 metres sprint, the
athlete is using his legs to give him power, he is continuously exerting more force
on his legs, so this will lead to the tendons increase in strength and flexibility.
Increase in myoglobin stores
Skeletal muscle increases due to the presence of sufficient myoglobin stores,
which will allow more oxygen to be transported in the muscle and then gets
transported to the mitochondria (power cell), leading to an increase in energy
release. The ability of the muscle to store myoglobin increases along with the
ability to accumulate and utilise glycogen and fat.
More mitochondria in the muscles mean that there is an increase in the rate of
energy production. The muscles, ligaments and tendons become stronger to cope
with additional stress because muscles are now capable of storing larger amount of
, glycogen for energy. For example, a marathon runner like Mo Farah has the
capability to use all of his energy at the last stage, as his production of energy has
become more concentrated and efficient to aid the speed of metabolism. The
benefit for the athlete would be there is more oxygen being supplied to the
working muscles due to increased red blood cells.
Increases muscle strength
Muscle strength gradually increases overtime due to an increase in the volume of
the contractile proteins within the muscle cells, allowing efficient contraction.
Progression can take place once the overload is attained by increasing the
resistance gradually over time. In other words, the more resistance or repetitions
you increase, it will benefit the athlete as it will cause tiny micro tears.
For example, if someone is doing weights, 3 times per week with 10Kg for 10
repetitions. They would have to either increase their repetitions or increase the
amount of weight being lifted to increase muscle strength. Their muscles would
increase in size as weight lifting causes small micro tears and then repair which
makes muscle fibres larger and stronger.
Increased tolerance to lactic acid
Muscles try to become better able to tolerate lactic acid when anaerobic training
takes place (due to the fact it is without oxygen). Capillary networks expand in
response to endurance training, allowing more blood to follow and to supply the
muscles with oxygen and nutrients. This increases the muscles tolerance to lactic
acid as it can be oxidised more quickly.
The accumulation of lactic acid becomes lower at high levels of intensity such as;
100 metres sprint, due to the circulatory system providing more oxygen and
removing waster products more efficiently. This is due to increased number of red
blood cells carrying oxygen to the muscles. The benefit for this is that an athlete
can work at a higher intensity for a great period of time.
Glycogen and fat stores
Glycogen and fat stores would increase the muscle ability to store the products, so
potential energy is available if your body starts to tire out. Doing regular exercises
your body will become better at adapting to changes such as; tolerating endurance
activities and this is leading to the body becoming efficient at storing energy.
An example for this would be someone who is doing a marathon and needs to
maintain his muscle ability until the end. By producing energy from the products
stored in the cells. Mitochondria also increases to meet energy demands, the
mitochondria in the muscle cells replicate themselves and increase in numbers
resulting in more energy production available for greater aerobic endurance.
