1.4.2

Long-Term Effects of Exercise

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Long-Term Effects of Exercise on Muscles

Exercise can result in the following improvements to muscular performance:

Muscle size

Muscle size

  • By training anaerobically, the body will also increase in muscular size (hypertrophy).
  • This happens when a performer trains using heavy weights at a high intensity. They can do repetitions (lifts per set) and sets (cycles of repetitions) to build muscle mass and develop muscular strength.
  • This would include a low amount of repetitions and a high amount of sets (4x6).
Joint flexibility

Joint flexibility

  • Over time, the tendons (attach muscle to bone) and ligaments (attach bone to bone) surrounding a joint become stronger.
  • This makes the joint more stable during movement, which reduces the chance of becoming injured.
  • By repeating movements at joints, a performer can increase the flexibility at the joint.
Muscular endurance

Muscular endurance

  • Training can be manipulated (changed in a certain way) to develop muscular endurance.
  • By training anaerobically, a performer can develop muscle definition (shape) over time.
  • Training anaerobically includes doing a high amount of repetitions and a low amount of sets (15x3).

Long-Term Effects of Exercise - Cardiovascular Gains

If a performer trains at a lower and more repetitive intensity over a period of time, then they will improve their cardiovascular endurance (the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues).

Hypertrophy of the heart

Hypertrophy of the heart

  • The heart is a muscle. This means that when made to work at a higher intensity than usual over a period of time, it will develop and grow in size.
  • This is called hypertrophy of the heart. A stronger heart will need to beat less often as it can eject (pump out) more blood with each beat (increase in stroke volume).
Cardiovascular endurance

Cardiovascular endurance

  • Running, cycling and swimming are all examples of activities that require cardiovascular endurance.
Bradycardia

Bradycardia

  • If the heart has a better stroke volume, the heart will need to beat less often at rest (heart rate) to produce the same cardiac output (volume of blood pumped out).
  • We call this bradycardia, where resting heart rate is lower because of long-term exercise.

Body Image and Performance

Exercise can also make an athlete feel and perform better.

Weight loss

Weight loss

  • Regular exercise will cause weight loss. This is because the body breaks down fat stores to use the glucose for energy.
Increased performance

Increased performance

  • If a performer trains using fast anaerobic movements (e.g. sprinting), they can increase their speed.
  • Exercises that help achieve this include short sprints, bounding and box jumps.
Jump to other topics
1

Applied Anatomy & Physiology

1.1

The Musculoskeletal System

1.1.1Musculoskeletal Structure1.1.2Structure of the Skeleton1.1.3Functions of the Skeleton1.1.4Joints1.1.5Joints 21.1.6Antagonistic Muscle Movement1.1.7End of Topic Test - The Musculoskeletal System1.1.8Exam-Style Questions - Musculoskeletal System1.1.9Diagnostic Misconceptions - Contractions
1.2

The Cardio-Respiratory System

1.2.1Pathway of Air1.2.2Blood Vessels1.2.3Blood Vessels 21.2.4Structure of the Heart1.2.5Cardiac Cycle1.2.6Measures of Heart Performance1.2.7The Mechanics of Breathing1.2.8The Mechanics of Breathing 21.2.9The Lungs1.2.10End of Topic Test - The Cardio-Respiratory System1.2.11Exam-Style Questions - Cardio-Respiratory System1.2.12Diagnostic Misconceptions - Pathway of Blood1.2.13Diagnostic Misconceptions - Cardiac Output
1.3

Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration1.3.2Recovering After Exercise1.3.3Treatments for Recovery1.3.4Diagnostic Misconceptions - Aerobic vs Anaerobic
1.4

Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise1.4.2Long-Term Effects of Exercise
2

Movement Analysis

2.1

Lever Systems

2.1.1Lever Systems2.1.2Mechanical Advantage2.1.3Basic Sporting Movements2.1.4Basic Sporting Movements 22.1.5Diagnostic Misconceptions - Types of Lever Systems
2.2

Planes & Axes of Movement

2.2.1Planes & Axes of Movement2.2.2End of Topic Test - Movement Analysis2.2.3Exam-Style Questions - Movement2.2.4Diagnostic Misconceptions - Planes vs Axes
3

Physical Training

3.1

Health & Fitness

3.1.1Health & Fitness
3.2

The Components of Fitness

3.2.1The Components of Fitness3.2.2Sports & Fitness3.2.3Fitness Testing3.2.4Measuring Agility & Balance3.2.5Measuring Cardiovascular & Coordination3.2.6Measuring Endurance & Power3.2.7Measuring Reaction Time & Strength3.2.8Measuring Strength, Speed & Flexibility3.2.9End of Topic Test - The Components of Fitness3.2.10Exam-Style Questions - Fitness Tests
4

The Principles of Training

4.1

Principles of Training

4.1.1Principles & Circuit Training4.1.2Continuous & Fartlek Training4.1.3Plyometric & Static Training4.1.4Weight & Interval Training4.1.5Diagnostic Misconceptions - Types of Training
4.2

Optimising Training

4.2.1Optimising Training4.2.2Altitude & Seasonal Training4.2.3Warming Up4.2.4Cooling Down4.2.5End of Topic Test - Principles & Optimisation4.2.6Exam-Style Questions - Sport-Specific Fitness
5

Using Data

5.1

Types of Data

5.1.1Quantitative Data5.1.2Qualitative Data
5.2

Data Presentation & Analysis

5.2.1Data Presentation & Analysis
6

Sports Psychology

6.1

Skills

6.1.1Skills6.1.2Skills 26.1.3Goals & Targets6.1.4Skills HyperLearning
6.2

Feedback & Preparation

6.2.1Information Processing6.2.2Guidance6.2.3Guidance 26.2.4Feedback6.2.5Mental Preparation6.2.6Controlling & Optimising Arousal6.2.7Exam-Style Questions - Skills & Guidance
6.3

Personality & Behaviour

6.3.1Aggression6.3.2Motivation6.3.3Personality Types6.3.4End of Topic Test - Sports Psychology6.3.5Exam-Style Questions - Aggression & Motivation6.3.6Diagnostic Misconceptions - Aggression
7

Socio-cultural Influences

7.1

Engagement Patterns of Different Social Groups

7.1.1Engagement - Gender7.1.2Engagement - Ethnicity7.1.3Engagement - Age & Family7.1.4Engagement - Disability
7.2

Commercialisation

7.2.1Media7.2.2Commercialisation7.2.3Commercialisation 27.2.4Sponsorship7.2.5Arguments for Sponsorship7.2.6Impact of Sponsorship7.2.7End of Topic Test - Engagement & Commercialisation7.2.8Exam-Style Questions - Commercialisation & Conduct
7.3

Ethical & Socio-cultural Issues

7.3.1Impact of Technology on Performers7.3.2Impact of Technology on Performers 27.3.3Impact of Technology on Sport7.3.4Impact of Technology on Sport 27.3.5Sporting Conduct & Banned Substances7.3.6Blood Doping7.3.7Drug Restrictions7.3.8Drug Restrictions 27.3.9Spectator Behaviour7.3.10End of Topic Test - Ethical Issues7.3.11Exam-Style Questions - Performance Enhancing Drugs7.3.12Diagnostic Misconceptions - Conduct in Sport
8

Health & Fitness

8.1

Overview of Health

8.1.1Well-Being & Fitness8.1.2Types of Health
8.2

Sedentary Lifestyles

8.2.1Sedentary Lifestyle8.2.2Obesity & Performance8.2.3Somatotypes8.2.4Diagnostic Misconceptions - Somatypes
8.3

Nutrition & Hydration

8.3.1Nutrition8.3.2Nutrition 28.3.3Hydration8.3.4End of Topic Test - Health & Fitness8.3.5Exam-Style Questions - Nutrition & Hydration

Practice questions on Long-Term Effects of Exercise

Can you answer these? Test yourself with free interactive practice on Seneca — used by over 10 million students.

  1. 1
    What would be the best way to increase muscle size through weight training?True / false
  2. 2
    What aspect of their joints can a performer affect through exercise?Multiple choice
  3. 3
    Cardiovascular endurance is defined as the ability of which of the following to deliver oxygen to your body tissues?True / false
  4. 4
    Which of the following is NOT an example of an activity requiring cardiovascular endurance?Multiple choice
  5. 5
    Why does weight loss occur in the long term as a consequence of exercise?Multiple choice
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Short-Term Effects of Exercise

Lever Systems