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Short term effects of exercise (Energy Systems (Anaerobic glycolysis (A…
Short term effects of exercise
Cardio Vascular
Cardiac cycle
When the body detect increase in the intensity of exercise the cardiac cycle needs to change accordingly. It achieves this by speeding up to meet the demands of the exercise
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Vasoconstriction
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The diameter of blood vessels decrease by the contraction of involuntary muscles fibres in the walls of the vessel.
Example- At rest kidney function requires about 20% of cardiac output
During maximal exercise, blood flow to the kidneys decreases due to vasoconstriction to approximately 1% of cardiac output as the kidneys effectively shut down during exercise.
Vasodilation
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Vasodilation is the process where the diameter of blood vessels increase, which results in a increased amount of blood flow to the muscle area supplied by the vessel (or Arteriole).
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Diffusion rate
During exercise, diffusion rates increase to allow more oxygen movement from the capillaries to the working muscles, while carbon dioxide is exchanged into the blood for exhalation.
The more you exercise, the more efficient this process becomes so that, with long-term aerobic training, your body becomes more efficient at allowing oxygen and carbon dioxide to diffuse.
Stroke volume
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During exercise, stroke volume increases progressively and gradually levels off at a higher level until the exercise has ended
Assuming normal stroke volume ranges between 70 and 80 ml per beat, a trained athletes stroke volume can be 110 ml.
During exercise, blood flow increases sharply, allowing for a greater oxygen supply to the skeletal muscles
Heart Rate
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At rest, a normal adult heart beats approximately 75 times per minute, peaking at around 200 beats per minute for strenuous activity, depending on age
Changes in blood pH
The pH of a substance refers to a measure of acidity or alkalinity. A pH value of 7 indicates neutral, a value above 7 indicates alkalinity, and below 7 indicates acidity.
The pH of blood is generally between 7.2 and 7.5, indicating very weak alkalinity.
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Endocrine system
Adrenaline
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Increases heart rate, breathing rate and metabolic rate and improves the force of muscle actions, delaying the onset of fatigue.
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Testosterone
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Increases the number of neurotransmitters, encouraging muscle tissue growth
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Energy Systems
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During exercise, the body does not switch from one energy system to another
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Carbohydrate, fat and protein follow different metabolic pathways but ultimately produce adenosine triphosphate (ATP)
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To sustain any physical activity, the body must constantly replenish its ATP and PC stores.
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Protein
Protein is used to build, maintain and repair body tissues
Under normal circumstances, protein is used to build, maintain and repair body tissues
ATP Production
The amount of ATP in the body's cells is only enough to power only a few seconds of all-out exercise
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When a molecule of ATP is used, the last phosphate group splits off and energy is released
ATP-PC system
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PC is broken down, releasing both energy and a phosphate molecule
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The ATP-PC system can operate with or without oxygen, but because it does not rely on the presence of oxygen it is anaerobic.
During the first five seconds of exercise, the ATP-PC system is relied on no matter the intensity.
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Anaerobic glycolysis
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The end product of glycolysis is pyruvic acid which is used in a process called the Krebs cycle or converted into lactic acid
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The build-up of lactate in the muscles ends the use of this energy system after 40 to 60 seconds of maximum effort
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NAD+ is reduced to NADH,which deposits the H+ during the electron transport chain to be combined with oxygen to form water
If there is insufficient oxygen, NADH cannot release the H+ and they build up in the cell
To prevent a rise in acidity, pyruvic acid accepts H+, forming lactic acid that then dissociates into lactate and H+
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Aerobic glycolysis
The aerobic energy system uses carbohydrates, fats and proteins extracted from the diet to resynthesise ATP.
Produces more ATP than the ATP-PC or the lactate system, but does so at a slower rate
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Muscular system
Muscle fibre recruitment
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during maximal exercise activity, the nervous system does not use all the muscle fibres
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When training for muscular strength, Type IIa and Type IIx fibres must be recruited
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Micro-tears
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During exercise, muscle fibres will contract and relax against each other, resulting in microscopic tears to the fibres
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These short-term effects enable a performer to be more resilient to injury while improving their muscular strength and endurance in the long term
Respiratory System
The levels of oxygen in arterial blood change very little, even during exercise
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Respiratory Muscles
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The internal intercostal muscles contract, moving the ribs and sternum upwards and outwards with force.
The abdominal muscles also contract, increasing the pressure of the abdominal cavity
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During exercise the muscles involved in the breathing process can use up to 10% of the body’s total oxygen uptake
Tidal volume
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It increases dramatically during exercise due to the body’s demand for more oxygen and/or the need to offload increased levels of carbon dioxide
Increases in breathing rate maintain alveolar ventilation (tidal volume minus dead space (air that remains in trachea, bronchi, etc.) during steady-state exercise
Trained athletes achieve the required alveolar ventilation by increasing tidal volume and only minimally increasing breathing rate
With deeper breathing, alveolar ventilation can increase from 70% at rest to over 85% of total ventilation during exercise.
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P50
The P50 represents the partial pressure at which the haemoglobin is 50% saturated with oxygen, typically 26.6mmHg in adult
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Skeletal system
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People who maintain active lifestyles have greater bone mass compared to those who participate in less exercise
Weight-bearing exercises (e.g. running or walking) are particularly beneficial to the skeletal system, but this is also dependent on adequate calcium supply
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Osteoclasts – large nucleated cells that destroy bone cells, reabsorb calcium and play a major role in bone remodelling
Osteoclast activity
Bone is a dynamic tissue. It is constantly reshaped by osteoblasts. In return, osteoclasts break down the tissue to allow new growth
During midlife, osteoblast and osteoclast activity is in balance. However, as the body ages, osteoclast activity increases, breaking down bone tissue to release calcium and other minerals into the bloodstream
Research suggests weight-bearing exercise stimulates the activity of osteoblasts and suppresses osteoclast activity, maintaining a healthy bone density
Synovial fluid
Synovial fluid is a thick, straw-coloured liquid that acts as a lubricant and is found primarily in the cavities of synovial joints
Exercise increases the amount of synovial fluid, decreasing its viscosity, keeping joints healthy, while stopping cartilage from drying out
Research suggests exercise also increases the range of movement at the joints as more synovial fluid is released into them