B6 + B7 - effects of exercise on muscular system

• immediate

• longer time to develop

• increased blood supply • increased muscle temperature • increased muscle pliability • lactate increases (lactic acid) • micro tears (resistance training) • DOMS (delayed onset of muscle soreness)

• increase in metabolic activity • greater need for oxygen and nutrients, meaning an increased blood supply • blood vessels contract (vasoconstriction) and relax (vasodilation) to allow more/ less blood to certain areas of the body • blood flow is increased significantly to the working muscles as a result of requiring more oxygen and nutrients, as well as removing CO2 and waste products

• this is the rate at which the muscles produce energy so movement can continue

• when exercising the muscles warm • this is because muscles need energy for fuels (fats and carbohydrates) which are broken down through chemical reactions that produce heat as a by product • the more you exercise, the more energy your muscles need, the more chemical reactions are required • the amount of heat produced is in direct relation to the amount of work the muscles is doing • warms ups slowly increases this muscle temperature and help reduce the risk of injury

• the warming of muscles during exercise makes them more pliable and flexible • pliable muscles are less likely to become injured through strains/ pulls • this increases in heat, increases in pliability, leads to increased flexibility as muscles around joints are more flexible

• BURNING • lactic acid is a waste product of anaerobic activity (very high intensity) • the build up of lactic acid in muscles will lead to rapid fatigue and impede muscular contractions

Carbohydrates -> glucose = energy + lactic acid - carbohydrates are converted to glucose and used an energy source - no oxygen is used which results in the build up of lactic acid in the muscle

• this is a pain felt 24-48 hours after intense exercise • this soreness occurs at least a day afterwards and can last 3-4 days • DOMS is caused by the micro tears in muscles (specifically the inflammation and swelling around nerve endings) • the effects are worsened if the performer is unaccustomed to the exercise

• during resistance training, your muscles are put under stress to the point where tiny tears occur in the muscle fibres • these micro tears cause swelling in the muscle tissue (causing pressure on the nerve endings and pains) • rest is needed to allow the tears to repair themselves (muscle fibres increase in size after tearing) • high amounts of proteins speed up the recover process

• hypertrophy • increased tendon strength • increased number and size of mitochondria • increase in myoglobin stores • increased in storage of glycogen • increase in storage of fat • increase tolerance of lactate

• regulate resistance training where muscles are successfully overloaded will increase muscle mass (size and strength) • this is a result of the muscle fibres becoming larger due to increased protein in the muscle cells (known as hypertrophy) • the muscle fibres increase in size over time so they are able to contract with greater force

• tendons are tough bands of fibrous connective tissue designed to withstand tension • tendons adapt to the overloading of regular exercise • ligaments and tendons develop greater flexibility and strength with regular exercise • cartilage also becomes thicker

• within the muscle fibres are tiny structures called mitochondria which are responsible for energy production • because of the increased size of the muscles, there is room for more (and larger) mitochondria • this means the muscles are able to produce more aerobic energy, improving aerobic performance

• myoglobin is a type of haemoglobin (red protein found in blood used for transporting oxygen) • it is found exclusively in muscles • it is possible for binding and storing oxygen in the blood within skeletal muscles • increased myoglobin is important as it transports oxygen to the mitochondria, which in turn releases energy • the more myoglobin you have, the more energy you will be available in muscles

• your body depends on constant and steady supply of glycogen in order to produce energy • as your body adapts to long term exercise, your muscles are able to store more glycogen • this means you are able to train harder for longer

• you are able to use fat to produce energy through a process called ‘aerobic glycolysis’ • well trained athletes are able to use these fats more efficiently, breaking them down into fatty acids and using them as energy • this enables them to use fats as an energy source when they have ‘ran out’ of carbohydrates

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• muscle mass decreases with age • muscle mass loss (decrease) starts around the age of 50 • known as ‘sarcopenia’ or ‘atrophy’ • muscles become smaller resulting in less potential force being generated (leading to reduction in strength and power)

• it is the sudden involuntary contraction of your muscle • the sensation of muscle ‘spasm’ where you have no control • muscle fibres contract and relax randomly (often contracting continuously for a long period of time) which can be extremely painful • the lower muscles of the leg are particularly susceptible to cramp during exercise • cramp normally last for anything from a few seconds to 10 minutes

• dehydration (salt dehydration) • leading to inadequate supply of oxygenated blood to the muscle

• drink plenty of water before, during and after exercise • stretching can help prevent cramp as it lengthens the muscle fibres and improve muscular flexibility