Chloe Prior Unit 4 Assignment 3

The 3 Energy systems.

1) Anaerobic ATC-CP System

The type of sports for Anaerobic systems is
* Cycling
* Rowing
* Long distance running
* Punching a boxing bag as hard as you possibly can.

 The ATP-CP system is an energy source for exercising. The system provides an immediate breakthrough of stored energy. if this energy is fully loaded it will provide a maximum intensity, it provides you with the most energy out of all the energy systems.  If the exercise gets very intense and the ATC-CP system does not produce enough energy throughout the exercise it will rely on other energy systems to produce the energy for our bodies so that we do not run out of energy during exercising this is the only negative thing about the  ATC-CP system as it can run out quickly and can take a few minutes to reboot (depending on the intensity of the exercise)

What does ATP-CP stand for?

ATP stands for Adenosine triphosphate (it is a form of energy)

CP stands for : Charge Parity

Anaerobic systems do not need oxygen

The energy source comes from food... Protein, Carbohydrates and Fats.

2) Anaerobic Lactic Acid System

Once the ATP-CP system has run out of energy, the lactic acid provides the energy. The lactic acid system is broken when the ATP-CP energy is used. The breaking down of the lactic acid system is called glycolysis.

3) Aerobic capacity
The maximum amount of O2 in ml an athlete can use in one minute/kg of body weight. There are three distinctive types of training, continuous training, fartlek training repetition training. Training can increase up to 20% of VO2 max.

	Anaerobic	Aerobic
Oxygen	No	Yes
Intensity	80-100% (max)	50-80%
Duration	About 20 seconds	Hours!
Activities	Long jump / high jump / javelin / 100m sprint / sprint swimmers / hockey	Distant swimmers / marathon

Caitlin Walton Unit 4 Assignment 3

	Anaerobic	Aerobic
Oxygen	No	Yes
Intensity	80-100%	50-80%
Duration	About 20 seconds	Hours
Activities	Sprint Tennis Long Jump                            High Jump	Marathon

What is the difference between aerobic and anaerobic activity?

Anaerobic is working  at a fast pace with no oxygen so it runs out really quickly. Aerobic is the opposite. You are working at a slow pace with oxygen so you can keep going for longer. 

Explain why some activities are more aerobic/anaerobic?

Sports like 100 meter sprint only lasts for a short amount of time and is over very quickly so only use the anaerobic system. However, if you are taking part in a marathon, you will be using the aerobic system because you are going for a long time at a slow pace. 

Why do some sports require both systems?

Sports like football require both systems. This is because you are exercising for the whole 90 minutes because when you have the ball you may have to do short fast bursts of exercise; sometimes your jogging and sometimes your walking.

How does the position you play in football affect which energy system you use?

If you play midfield, you are using more aerobic because you have to run up and down the pitch for the majority of the game. However, if you are a defender you do more short sprint.

How does football and 1500m use both anaerobic and aerobic energy systems?

Oxygen provides the catalyst for a chemical reaction in our muscles (including the heart) that generates aerobic energy. If it were not for other factors – such as insufficient muscle fuel (notably, carbohydrate or, more specifically, glycogen) over-heating and dehydration, we could theoretically continue to exercise aerobically indefinitely.

It would seem reasonable to assume that during a football game all three energy systems would be required, as intensity varies from low to very high. However, because it is not obvious just how fast, how many and how long the sprints are, and just how easy and how long the intervening periods are, it is difficult to determine which of the energy systems are most important. Thus most of the football-related research has attempted to tackle this problem.

1500m uses the aerobic system the most because it only lasts for about 5 minutes. Although it might use anaerobic when you run your fastest across the finish line. Also, when you first start exercising you are using the anaerobic system that then turns into the aerobic system.

Anaerobic - ATP-CP
This system uses creatine phosphate and has a very rapid rate of ATP production.  The total amount of CP and ATP stored in muscles is small, so there is limited energy available for muscular contraction.

Anaerobic - Lactic Acid
Anaerobic glycolysis does not require oxygen and uses the energy contained in glucose for the formation of ATP. This pathway occurs within the cytoplasm and breaks glucose down into a simpler component called pyruvate.

Aerobic
This pathway requires oxygen to produce ATP, because carbohydrates and fats are only burned in the presence of oxygen. This pathway occurs in the mitochondria of the cell and is used for activities requiring sustained energy production.
Aerobic glycolysis has a slow rate of ATP production and is predominantly utilized during longer-duration, lower-intensity activities after the phosphagen and anaerobic systems have fatigued.

Chloe Prior Unit 4 Assignment 2

The Cardiorespiratory System


Decrease In Resting Heart Rate
Our resting heart rate has the ability to slow itself down as our heart is trained to pump a large amount of quantity blood with every heart beat.

The Heart Can Pump More Blood Per Beat
Our heart becomes more efficient, so our resting heart rate decreases. The heart does not need to beat as quickly to supply the blood with Oxygenated blood.

Increased Vital Capacity
Vital capacity is the amount of air that can be expelled from the lungs. This is because our lungs need more oxygen for our muscles to have nutrients when we exercise. The tougher the exercise gets the more oxygen our lungs need. This increases the vital capacity.

Increase In Heart Size And Strength
When training our muscles will contract more frequently, body temperature will raise and our breathing will get deeper. The heart muscles increase in size and strength.

Increase in stroke volume
Stroke volume increases above resting values during exercise such as Cross country. stroke volume increases with increasing rates of work, but only up to exercise intensities between 40% and 60% of maximal capacity when the body is in an upright position stroke volume almost doubles from resting to maximum value.

Decreased risk of hypertension (high blood pressure)
if you are a healthy person and exercise regularly it is less likely that you will have high blood pressure because your arteries in your heart and not blocked up and enable the blood to flow round the body more easily.

Increased efficiency to deliver oxygen and remove waste product
in the body there is a number of numerous different cells which are each specialised to work for a different function. all these cells work together in a co-ordinated manner to keep you healthy. each cell requires a high quality supply of oxygen and other nutrients that take place to get rid off the waste.


Increased lung efficiency and gaseous exchange
Within the alveoli, an exchange of gases takes place between the gases inside the alveoli and the blood. The gases move by diffusion from where they have a high concentration to where they have a low concentration

The Musclosketal System


1)Hypertrophy

 hypertrophy is the enlargement of a muscle belly due to an increase in the size of muscle cells, (the muscle's fibres.) Muscles become larger due to a strength training routine because each fibre becomes larger or thicker.

2) Increase In Bone Density (Bone Strength)

To help increase your bone density high impact exercise helps increase but if you have had a broken bone or your bones are not very strong then doing high impact exercise will not help increase your bone density, it will be decreased.

3) Decreased Risk Of Osteoporosis

The more calcium you have in your diet the less chance you have of developing Osteoporosis.

 4) Improved Posture
 To get good posture you have to exercise all parts of the body, rather than part. Having stronger muscles will lead to better muscles in your later life.

5) Increased Number Of Mitochondria
 Creates energy in your muscles. It is used from Oxygen, protein and water. H2O + Food + O2 that we breath --> Energy. The more Mitochondria we have ( the food water and air) the more faster and efficient we will be at creating energy.

6) Stronger Connective Tissues (ligaments and tendons), So More Resistant To Injury
If your ligaments and tendons are stronger, your ligaments prevent your joints from twisting in different direction.

7) Increased Thickness of hyaline Cartilage
 More cushion when we exercise. When you have more cushion on your cartilage it stops the bones from rubbing.

 8) Increased Stability Of Joints
Joint stability refers to the resistance of the musculoskeletal tissues that surround a skeletal joint. The stability in joints explains why some people are known to get dislocation injuries.

George Rapley Unit 4 Assignment 3

         

you have a bigger oxygen debt after anaerobic exercise because your not using oxygen when you exercise.

1)aerobic is with oxygen and anaerobic is without air.

2)because some activities you just use not a lot of oxygen and some you don't go on for long but aerobic you go on for a lot longer so you need more oxygen.

3)because some sports you need to have a burst of energy so you don't you and oxygen but also you just jog so you use aerobic so you can go on for longer.

4)because some positions in football you just do a lot of short sprints such as striker but some other positions you have to pace yourself out so you don't loose you energy as quick so you can go on for longer.

ATP-CP System

This is the system used for short bursts of high-intensity work lasting approximately 10 seconds or less. and also is just short bursts of energy this is because the energy source runs out really quickly.

Lactic Acid System

The lactic acid system is also know as the lactic fresh hold it starts working after 10 seconds and allows you to work at a high intensity for between 60 to 90 seconds not as high intensity as ATP system. after 90 seconds this fuel will also run out and you wont be able to work at this intensity anymore.

Aerobic system

Aerobic system is where you cant run flat out. when you are running in a marathon you wouldn't go flat out because you would run out of oxygen and you wouldn't be able to keep going.

 

 

               Anaerobic               Aerobic

        oxygen                       No                           Yes

        Intensity                     80-100%                  50-80%

        Duration                     About 20 seconds    Hours

        Activities               Basketball                           Marathon

                                       100m sprint             football

                                                                       swimming

                                               hockey

Caitlin Walton Unit 4 Assignment 2

Decrease in resting heart rate
Your heart rate decreases when your resting because your heart is less efficient. Professional athletes may have a heart rate as low as 30 beats per minute.

Increase in heart rate and strength
The heart is a cardiac muscle that can be trained to grow stronger just like any other muscle.

Increase is stroke volume
Stroke volume is the volume of blood pumped from the heart in one beat. If it can pump out lots of blood in one beat, it does not have to beat as much.

The heart can pump more blood per beat
This is so the resting heart rate decreases (brodycardia) heart becomes more efficient and does not need to beat as quickly to supply the boxy with oxygenated blood.

Decreased risk of hypertension (high blood pressure)
If you have a healthy heart, your less likely to have high blood pressure because your arteries are not blocked so the blood is being pumped normally.

Increase vital capacity
This means your lungs are bigger and more efficient. Due to this, you can breath in and out more air.

Increased efficiency to deliver oxygen and remove waste products
In the human body, a division of labour has evolved so that there are numerous different types of cell, each highly specialised and adapted for a particular function. All these cells work together in a co-ordinated manner to achieve ‘health’. Each cell requires an adequate supply of oxygen and other nutrients and needs to get rid of waste products. The fluid environment in which cells exist is called tissue fluid and makes up the internal environment.

Increased lung efficiency and gaseous exchange

To supply the cells of our body with a continuous supply of oxygen for respiration and to remove the carbon dioxide generated by respiration, we have evolved a specialised exchange surface for gas exchange within the breathing system. The efficiency of this system is further improved by ventilation of this exchange surface and by having an efficient blood supply - both of which maintain a suitable concentration gradient.

Increased maximum oxygen uptake
Oxygen consumption is considered the standard for measuring the physiological intensity of exercise. If heart rate is the tachometer, the oxygen consumption is how much gas per mile you're burning to achieve a certain speed. In cross-county skiing, success is largely dependent on the body's oxygen uptake ability. The more oxygen can be delivered to the working muscles, the greater the energy supply, and the faster the body can travel over distance.

Hypertrophy
This is where the muscles get bigger and stronger. Micro-tears occur and then the healing process is what helps the muscles grow stronger. Atrophy is where the muscle decreases in size and strength. This might be due to injury.

Increase in bone density
This happens when the calcium production increases. If you have a good balance of a healthy diet and exercise, the calcium production will increase, meaning your bones will be stronger and stronger.

Decreased risk of osteoporosis
The more calcium you have, the less chance you have getting osteoporosis as the calcium is making them stronger. Calcium continues strengthening the bones of humans until they reach the age of 20-25 years, or when they reach their peak mass. After that age, the element helps bone maintenance as well as slowing down bone density loss, which is a natural part of the aging process.

Improved posture
To get a good posture, you must exercise all parts of your body. The stronger your bones, the better your posture. A good posture is better for your health. Good ways to improve your posture include, stretches, yoga, training your muscles to do the work and focus on your calves.

Increased number of mitochondria
This is known as the power house of the cell. The matrix fills with water and protein. The protein takes the food molecules and combines them with oxygen. Water+Food+Carbon Dioxide that we breath=energy. The more mitochondria we have, the better, faster and more efficient we will be at creating energy.

Stronger connective tissues (ligaments and tendons), so more resistant to injury
Ligaments are stretchy bands of tissue that, in most cases, hold one bone to another. They are a key part of what allows most joints to move, help control their range of motion, and stabilize them so that the bones move in proper alignment. Some parts of the peritoneum, the membrane that surrounds the abdominal cavity, are also called ligaments although they perform a different function. The stronger your ligaments, the less chance you have of twisting them which will be painful.

Increased thickness of hyaline cartilage
Cartilage is tough, elastic, fibrous connective tissue found in various parts of the body, such as the joints, outer ear, and larynx. The thicker the cartilage, the more cushion you have in-between your bone which stops them from rubbing.

Increased stability of joints
The stronger your ligaments, the stronger your tendons and the thicker your cartilage, the more stable your joints will be. The joints of the body come in all shapes and sizes. The most important factor here is degree of proportion to the articulating surfaces.

George Rapley Unit 4 - Assignment 2

Hypertrophy is where your muscles get bigger. they get bigger because they heal and when they recover they come back stronger. Hypertrophy occurs when their is an increase in the size of the muscle fibres. Atrophy occurs when your muscles decrease and get smaller and that happens when you don't exercise enough.








Increase in bone density This happens when you increase in calcium and having a healthy diet , then over time your bones will become stronger.

Decreased risk of osteoporosis Because of your bones have become stronger and denser our bones go stronger. but old people especially get osteoporosis because they do not do as much exercise so their bones and muscles will be weaker.











Improved posture It is good to have a good posture because when you get older it will be bad if you have a bad posture and it will help your health.

Increased number of  Mitochondria is known as the powerhouse of the cells , by exercising you make more matrix the matrix is filled with water and proteins. In the mitochondria H2o Decrease in resting heart rate
When you exercise regular your heart rate will come down because its more efficient. professional athletes heart rate would be about 30 beats per minute. 

Increase in heart size and strength
The heart is a muscle because it can be trained to become stronger and bigger. The more you exercise.

Increase in stroke volume
the amount of blood pump from the heart in 1 beat. The heart can pump more blood per beat so resting heart rate decreases (bradycanelia)  heart become more efficient and does not need to beat as quickly to supply the body with oxygenated blood.

A common long term effect of exercise on the cardio-respiratory system is that, our heart works more efficiently. This happens because our heart needs to pump blood to the organs and muscles at work. There needs to be a certain amount so over a long period of time a marathon runners heart will work more efficiently to suit their sport.

Strength of diaphragm and intercostal muscles 
After exercise, you’ll find your body experiences immediate and more gradual effects.
The minute you start training, you’ll notice more frequent muscle contraction, raised body temperature and pulse, and deeper breathing known as tidal volume. Longer-term effects occur as the body adapts to regular exercise, including your heart getting larger, bones becoming denser and the vital capacity of your breath deepening.

Increased number of alveoli     
 Small air sacs, called alveoli, inside your lungs that capture the oxygen you breathe in. Your lungs adapt to regular exercise by making more alveoli. More alveoli can supply more oxygen to working muscles and tissues throughout your body.

Increase in vital capacity
Exercise increases vital capacity because the lungs need more oxygen to supply the muscles with vital nutrients and the tougher the exercise the more nutrients needed. the lungs expand during this to account for the extra need then increases your vital capacity.

Increased in oxygen delivered
Oxygen in your body increases when you are  exercising so you do not run out of breath and so then you can go on exercising for a lot longer and when your exercising your oxygen increases so you can breathe better.                                     

Ryan Newby Unit 4 Assignment 3

                                              Anaerobic                                    Aerobic

Oxygen	NO	YES
Intensity	80%-100%	50%-80%
Duration	20 Seconds	Hours
Activities	100m sprint, high jump, long jump , striker and goalkeeper (football), sprint swimmers	Marathon, long distance swimmer

When the ATP and PC stores have run out, the energy that the body needs is provided from the lactic acid system. This system relies on the breakdown of glucose (from carbohydrates) which has been stored in the muscles as glycogen. The process by which glucose is broken down to release energy is called glycolysis. As the energy is needed quickly, and the body does not have time to deliver oxygen to the muscles, the glucose is broken down without oxygen. It is therefore referred to as anaerobic glycolysis and provides 2 ATP per glucose molecule.

What is the difference between aerobic and anaerobic activity?

The difference between aerobic and anaerobic is that anaerobic is a higher intensity with a slower duration for example a 100m sprinter only takes around 10-13 seconds however a marathon takes about 3 hours.

The 100m sprinter is working at such a fast pace they will have no oxygen as it runs out very quick the energy system this is called is Anaerobic. You need to be working from 80-100% intensity, some the activities that use this system are high jump, striker and goalkeeper in football and sprint swimmers. All of these do not use oxygen because of the intensity that they are working.

When using the aerobic energy system a person will be working within 50-80% of intensity in the activity that they are doing. A activity that uses the aerobic energy system is a marathon runner. A marathon runner needs as much oxygen as they can get as they could be running for hours at a slightly high intensity.

           

Explain why some activities are more aerobic/anaerobic

Some activities are more focused on one energy system that the other. The activity that you are doing will depend on what energy system you are using the most. It could be said that the shorter the activity is the energy system you will be using is anarobic . The longer that the activity is will mean the energy system you will be using is aerobic this is because the intensity is lower but the duration is much more.

Why do some sports require both energy systems

A 100m sprinter will just be using the Anaerobic energy system where a marathon runner will mainly be using the aerobic system however at the end of the marathon the runner may change the intensity and then they will be using the anaerobic system.  

How does the position you play in football affect which energy system you use?

The position that you play in football will determine what energy system you use because a ''box to box'' centre midfield player will always moving up and down the pitch. The energy system that the player will use is called Aerobic, this means that the player will be working from 50-80% and they can use this energy system for hours.

If you are playing on the left or right sides in defence you will be using the Anaerobic system on an attack or defending because you will be running at full pace which is 80-100% . The players can use this energy system for around 20 seconds and gradually they will slow down and it will not be using the anaerobic system.

Anaerobic, ATP-CP system 

Anaerobic, Lactic Acid system

Aerobic system

Mitchell Bright unit 4 - Assignment 3

     The Energy Systems

 You have a bigger oxygen debt after anaerobic exercise because your not using oxygen when your exercising

1) the different between aerobic and anaerobic is that you use no air in anaerobic and you do use air in aerobic

2) some sports you go as fast as you can like 100m sprint and you don't need to use the air whereas in a marathon you will need to use  air to keep going

3)some sports need both for example football as some of the game you are only jogging and some time you will be running but also it depends on what position you play in for example if you are a winger you will be sprinting up and down fro a hole game where as in goal you will not be running as much

ATP-CP system
This system is used only for very short periods of up to 10 seconds. The ATP-CP system neither uses oxygen or produces lactic acid if oxygen is unavailable and is there for  said to be alactic anaerobic. This is the primary system behind very short, powerful movements like a golf swing, a 100 m sprint or powerlifting. after 10 seconds this will run out and you will have to user another system.

Anerobic - Lactic Acid
This system kicks in after ten seconds and lasts for 60 to 90 seconds. this system allows you to work at a high intensity but not has high as the ATP system. after 90 seconds your fuel will run out and you will not be able to work as hard.


Aerobic system
Aerobic system is where you cant run flat out. when you are running in a marathon you wouldn't go flat out because you would run out of oxygen and you wouldn't be able to keep going. But if you run at a medium intensity (about 60-80% of your maximum), you can exercise for much longer periods of time because you are using the aerobic energy system. This uses the oxygen that you breathe to create energy continuously. The oxygen combines with glycogen to create the energy required for us to exercise.

Caitlin Walton Unit 4 Assignment 1

Increased heart rate
When you begin to exercise, muscles require more oxygen in order to generate the energy that is needed to do the activity. To get the oxygen to the muscles to produce energy for exercise they need more blood which is why the heart pumps faster to get the blood to the muscles.

Increased breathing rate
When we exercise we need more oxygen to be able to do the activity. Oxygen is delivered to the muscles through the blood. However, to get O2 into our bodies, we must breathe it in. This is why we breathe faster/more often. This also gets rid of the carbon dioxide that is created as a bi-product of the respiration system.

Sweat production and skin reddening
The blood is warm and then increases your body temperature. Blood may rise to the surface of the skin which results in our skin to appear reddened. Sweating is the body's self regulation system to control it's own system. Sweat means our body temperature will cool more efficiently when we overheat.

Increased blood flow
Oxygen attaches to the blood using haemoglobin and is then delivered to the muscle which means we can generate the energy we need to exercise. Do-oxygenated blood is brought back to the heart and lungs to re-oxygenated.

Merit Level
The arteries are the large blood vessels that carry blood from the heart to all the organs and muscles of the body, to give them the energy and oxygen they need. The arteries manage the flow of blood by controlling the speed and direction it flows in. When you exercise, your archeries open and close.

 

 

 

 

 

 

 

 

 Definitions

Tidal volume is the total amount of air we breathe in a single breath.
Cardio output is the amount of blood pumped out of our heart in a period of time.
Stroke volume is the amount of blood released from one ventricle of heart in one beat.


Increased production of synovial fluid for joint lubrication and nourishment
Synovial fluid is viscid lubricating fluid secreted by the membrane lining joints and tendon sheaths etc. The synovia creates synovial fluid which lubricates our joints. Just like adding oil to door hinges which helps to door to open and close smoothly.

Increased joint range of movement due to increase in blood flow and increased muscle temperature 
Blood flow is the continuous circulation of blood in the cardiovascular system. By doing exercise and stretching your body temperature will improve your muscle elasticity. Therefore they can stretch further.

Micro tears in muscle fibres, causing the muscle to rebuild itself and become slightly bigger and stronger
When exercising, we are causing damage to our muscles. When micro tears occur, its the healing process which makes us stronger. As soon as you start training, you'll notice more frequent muscle contraction, raised body temperature, pulse and deeper breathing; also known as tidal volume. 

Exercise encourages new bone formation
By performing weight exercises on long bones of the arms and legs, you are improving the bone density and preventing osteoporosis.

Increased metabolic activity
Metabolism is the chemical processes that occurs within a living organism in order to maintain life. The more exercise you do, the better your metabolism. This means you will burn calories quicker.

Chloe Prior Unit 4 Assignment 1

Cardiorespiratory - Heart and breathing

1) Increased Heart Rate

As you exercise our muscles require more oxygen.

2) Increased Breathing Rate

We need more oxygen to meet the activity, the oxygen is then delivered to our muscles, to get the oxygen we breath in the air around us. This is why we breath faster and more often.   

3) Sweat Production And Skin Reddening

We sweat when we exercise because our blood is pumped around our body increasing our temperature which rises to the surface of the skin causing our skin to redden as the water is under the surface of the skin.

4) Increased Blood Flow

 Combined with our breathing rate and heart rate. Oxygen attaches itself to the blood (haemoglobin) it is then delivered to our muscles to increase more energy for our bodies.

5) Increased build up of lactic acid in the blood
Muscles work all the time in our body when we move. To generate energy for our muscles, the muscles use carbohydrates in the presence of oxygen in our blood (aerobic metabolism). As our muscles work harder during extreme exercise the amount of oxygen that our muscles need runs low so the cells in our muscles have to turn to another process to maintain energy anaerobically and this is lactic acid.

6) Increased cardiac output to get oxygenated  blood to working muscles (due to increased heart rate and stroke volume)
Stroke volume is the ability of the body to make oxygen-rich blood available for the working muscles. This is a big factor for the performer in aerobic exercise. The stroke volume will determine the amount of blood being circulated and how much oxygen will reach the working muscles. The heart increases during training the ventricle which is two large chambers located in the heart collect blood and become thicker and stronger during training. This helps the heart to become more powerful and contract more. Cardiac output is the amount of blood the heart pumps through the circulatory system in a minute the amount of blood put out by the left ventricle of the heart in one contraction is called the stroke volume

7) Increased blood pressure - as the cardiovascular works to deliver more oxygen and glucose to the 
muscles (systolic pressure rises and diastolic pressure remains unchanged)
As the heart rate begins to increase your blood pressure increases as more oxygen is being circulated around the body allowing more blood to be pumped through the arteries as the blood pressure has increased. This is an example of a hose pipe in the garden when the tap is tuned on slightly the water sprays out lightly.

8) As the muscular activity increases, the production of carbon dioxide increases resulting in an increase in tidal volume (TV) (TV is the amount of air inhaled and exhaled with each breath)
Breathing in more deep breathes breathing out carbon dioxide. When exercising you tend to take in more deep breathes to get more oxygen around the body and breathe out carbon dioxide.




This video explains all about how the body works during exercise and the duration of oxygen flowing through the body allowing our muscles to attract more and to exhale more carbon dioxide.

 

 

 

 

This video explains what is involved in the cardiorespiratory system. The three different types of blood vessels, the heart, oxygen, movement in the muscles and  benefit of exercise.

The Short-Term Effects of Exercise on the Musculoskeletal System

 

 

1) Increased production of synovial fluid for joint lubrication and nourishment.

The Synovium produces more synovial fluid to help then movement in our body smoother. For example a door. If a door had oil on its hinges it will help open and close the door smoothly with no creeks. This is exactly like our bones when we have synovial fluid.

 

2) Increased joint range of movement due to increases in blood flow and increased muscle temperature.

When doing a warm up before exercise it pumps the blood round our body, when the blood is pumped it warms up the muscles making them more elastic for us to reach and stretch further.

when our muscles have an increased temperature it helps the muscle contracts more forcefully and relax more quickly. This way both speed and strength can be increased. Also, the probability of overstretching a muscle and causing injury is far less likely to happen because the muscle is more elastic.

 

3) Micro tears in muscle fibres, causing the muscle to rebuild itself and become slightly bigger and stronger.

By tearing your muscle slightly (a micro tear) it repairs  itself over night, healing itself it becomes bigger and stronger. So when we exercise we tear our muscles slightly then over night they repair and become stronger and bigger.

 

4) Exercise encourages new bone formation.

Diet and exercise makes the bones stronger which means it is a less risk of you developing Osteoporosis if you have a healthy diet. The smaller the holes in the bone the less risk they are more to break and bigger holes in your bones could show someone who is old.

 

5) Increased metabolic activity.

The more you exercise the more calories you burn by increasing your metabolism and lose weight quicker. This is why exercising and a healthy diet is important in your lifestyle.



Mitchell Bright unit 4 - Assignment 2

Decrease in resting heart rate
when you exercise your heart becomes  more efficient and it doesn't have to beat as much. if I told a fit person and a un fit person to run round an Astros in a minute the un fit person would have more heart beats per minute then the fit person this is because his heart has to work harder to keep up with the exercise.

some Athletes can  have a resting heart rate of as low as 30 beats a minute this is because there heart is so efficient it don't need to work as hard whilst resting.

Increase in heart size and strength
The heart is like a muscle that can grow in size and strength after exercise.

Increase in stroke volume
  It is the amount of blood pumped from the heart in one beat.

so resting heart rate decreases ( bradycardia ) heart becomes more efficient and does not need to beat as quickly to supply the body with oxygenated blood

Increased efficiency to deliver oxygen and remove waste  products


Increased efficiency of gaseous exchange


Increased maximum oxygen uptake (vo2 max)

Hypertrophy
This is where the muscles  get bigger over time because of micro tears in your muscles what then heal themselves making themselves come back bigger and stronger.

Atrophy is when the muscle decreases in size and strength because of laziness and injury.

Increase in bone density
Having a healthy diet and exercising increase the production of calcium what makes yur bones stronger

Decreased risk of osteoporosis
This is because of are stronger bones so they are less likely to break

Improved posture
This is because your bones and muscles are stronger so  your posture improves what is good for your health

Increased number of mitochondria
By exercising you create more mitochondria what need your water, food  and O2 that we breath to create energy to help you move

Stronger connective tissues (ligament and tendons), so more resistant to injury
This  is when the ligaments hold bone to bone and the tendons hold the muscle to bone

Increased thickness of hyaline cartilage
The more you exercise the more cartilage is produced and it gets thicker and stronger to stop your bones from rubbing together

Increased stability of joints
With the increase of the thicker cartilage and the stronger ligament stops the bone from moving from where it should move

Ryan Newby Unit 4 Assignment 2

Decrease in resting heart rate

A long term effect of decreasing resting heart rate, our heart becomes more efficient so we have  less beats per minute. some professional runners have 30 beats per minute this is because their bodies are trained and they don't rely on their heart to beat as many times per minute. By training regularly our body will not rely on our heart as much and then our beats per minute will gradually decrease.

Increase in heart size and strength

Our heart is muscle and  if we exercise more our heart can become bigger and stronger. We need to train our heart to become more efficient by exercising regularly and eating healthy. This will increase our heart size and strength because it will be more active then our heart will be trained and will eventually be stronger.

                                                                   

Increase in stroke volume- volume of blood pumped around the body in 1 beat

The heart can pump more blood per beat so resting heart rate decreases. A bradycardia heart is a heart that is trained over time and it is more efficient this means it does not need to beat as quickly to supply the body with oxygenated blood. Stroke volume is a by-product of having a healthy and strong heart.

Less chance of having high blood pressure

Regular exercise will help you have a healthy heart and there is less chance of having high blood pressure. One other way of having a less chance of getting high blood pressure is by eating well and not eating fatty foods on a regular basic, eating a healthy diet will give your body a less chance of having high blood pressure. To have a less chance of having high blood pressure you need to eat a healthy diet and stay active.

Hypertrophy

Where muscles get bigger over time, this is by micro tears. Muscle hypertrophy occurs when the muscle fibres tear and grow back larger. Going to the gym and using the weights can cause micro tears on the body and over time the tears will repair and grow back stronger, over a long period of time our muscles with get bigger and if you keep using the weights and getting micro tears the gain in muscles will be visible.

Atrophy is the opposite to hypertrophy and happens when muscle decreases in size and strength. There are many reasons why Atrophy happens and two of the main reasons are a lack of motivation or injury. When injured our body in unable to work out and our muscles will stop getting micro tears and eventually the muscles will decrease in size and strength.

                                                    

Increase in bone density

One way to increase your bone density is by having a healthy diet and exercising frequently. This increases calcium production to make our bones stronger and over a longer period of time this will make our bodies bones strong and there will be a less chance of getting fragile or brittle bones.

Decrease risk of Osteoporosis

Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. You can help to prevent this from happening by exercising regularly and maintaining a healthy diet which includes calcium. Calcium helps to make our bones stronger.

Through exercise and naturally growing our bones have become stronger and denser this means that our bones are less likely to break or fracture. We need to keep active so our bones are still getting stronger and denser. 

Improved Posture

The ways to have a good posture are by exercising, you need to work on all part of your body and this will lead to a good posture. The ways that you can improve posture is by  yoga, stretching (especially your back) this can be from touching your toes standing up or sitting down also small but frequent muscles exercises.

Having a good muscular hypertrophy means that you would have a improved posture. One factor that most people can improve on is sitting up straight and standing straight not leaning forward. Sitting up straight with your back against the back of the chair will straighten your back and help your posture.

Increases number of Mitochondria

Having a increase in mitochondria is good for our body because it digests food into energy faster. 

H2o + Food + o2 that we breath = Energy

Mitochondria are small elements in humans cells that make energy. Mitochondria is always changing the energy gained from food to energy that goes to the muscles in our body.High levels of Mitochondria is good for our body as it provides us energy when needed. This will make our body more efficient as energy will already be created and stored. When the energy is required it will be delivered to our muscles and tissues.  

Stronger connective tissues (ligaments and tendons), so more resistant to injury 

Ligaments and tendons are called connective tissues and these are strong, they will make your body more resistant to injury, the stronger your ligaments are joined to your bones will decrease the rate of our bodies being injured.

Increased thickness of cartilage 

when you exercise the cartilage thickens so the cartilage is stronger and more stable. Exercising increases the stability of joints, the stronger the ligaments and cartilage will mean that our joints are more stable. Cartilage acts as a shock absorber between the bones. If cartilage is stronger and thicker you will suffer discomfort and injury much less.