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

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

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

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

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

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

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

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

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.

1Applied Anatomy & Physiology

1.1The Musculoskeletal System

1.1.1Musculoskeletal Structure

1.1.2Structure of the Skeleton

1.1.3Functions of the Skeleton

1.1.4Joints

1.1.5Joints 2

1.1.6Antagonistic Muscle Movement

1.1.7End of Topic Test - The Musculoskeletal System

1.1.8Exam-Style Questions - Musculoskeletal System

1.2The Cardio-Respiratory System

1.2.1Pathway of Air

1.2.2Blood Vessels

1.2.3Blood Vessels 2

1.2.4Structure of the Heart

1.2.5Cardiac Cycle

1.2.6Measures of Heart Performance

1.2.7The Mechanics of Breathing

1.2.8The Mechanics of Breathing 2

1.2.9The Lungs

1.2.10End of Topic Test - The Cardio-Respiratory System

1.2.11Exam-Style Questions - Cardio-Respiratory System

1.3Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration

1.3.2Recovering After Exercise

1.3.3Treatments for Recovery

1.4Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise

1.4.2Long-Term Effects of Exercise

2Movement Analysis

2.1Lever Systems

2.1.1Lever Systems

2.1.2Mechanical Advantage

2.1.3Basic Sporting Movements

2.1.4Basic Sporting Movements 2

2.2Planes & Axes of Movement

2.2.1Planes & Axes of Movement

2.2.2End of Topic Test - Movement Analysis

2.2.3Exam-Style Questions - Movement

3Physical Training

3.1Health & Fitness

3.1.1Health & Fitness

3.2The Components of Fitness

3.2.1The Components of Fitness

3.2.2Sports & Fitness

3.2.3Fitness Testing

3.2.4Measuring Agility & Balance

3.2.5Measuring Cardiovascular & Coordination

3.2.6Measuring Endurance & Power

3.2.7Measuring Reaction Time & Strength

3.2.8Measuring Strength, Speed & Flexibility

3.2.9End of Topic Test - The Components of Fitness

3.2.10Exam-Style Questions - Fitness Tests

4The Principles of Training

4.1Principles of Training

4.1.1Principles & Circuit Training

4.1.2Continuous & Fartlek Training

4.1.3Plyometric & Static Training

4.1.4Weight & Interval Training

4.2Optimising Training

4.2.1Optimising Training

4.2.2Altitude & Seasonal Training

4.2.3Warming Up

4.2.4Cooling Down

4.2.5End of Topic Test - Principles & Optimisation

4.2.6Exam-Style Questions - Sport-Specific Fitness

5Using Data

5.1Types of Data

5.1.1Quantitative Data

5.1.2Qualitative Data

5.2Data Presentation & Analysis

5.2.1Data Presentation & Analysis

6Sports Psychology

6.1Skills

6.1.1Skills

6.1.2Skills 2

6.1.3Goals & Targets

6.1.4Skills HyperLearning

6.2Feedback & Preparation

6.2.1Information Processing

6.2.2Guidance

6.2.3Guidance 2

6.2.4Feedback

6.2.5Mental Preparation

6.2.6Controlling & Optimising Arousal

6.2.7Exam-Style Questions - Skills & Guidance

6.3Personality & Behaviour

6.3.1Aggression

6.3.2Motivation

6.3.3Personality Types

6.3.4End of Topic Test - Sports Psychology

6.3.5Exam-Style Questions - Aggression & Motivation

7Socio-cultural Influences

8Health & Fitness

8.1Overview of Health

8.1.1Well-Being & Fitness

8.1.2Types of Health

8.2Sedentary Lifestyles

8.2.1Sedentary Lifestyle

8.2.2Obesity & Performance

8.2.3Somatotypes

8.3Nutrition & Hydration

8.3.1Nutrition

8.3.2Nutrition 2

8.3.3Hydration

8.3.4End of Topic Test - Health & Fitness

8.3.5Exam-Style Questions - Nutrition & Hydration

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