Revision – Year 11 Short term effects of exercise on the cardiovascular system, respiratory system and muscles Muscles and movement

SHORT TERM EFFECTS OF EXERCISE Cardiovascular System (heart, blood) Respiratory System (breathing, lungs) Muscular System (muscles) 1.1. BREATHING RATE RISES1. INCREASE IN MUSCULAR FATIGUE 2. STROKE VOLUME INCREASES – volume of blood that is pumped out of the heart per beat. 2. TIDAL VOLUME (TV) INCREASES – volume of air either inspired or expired per breath. 2. INCREASE IN MUSCLE TEMPERATURE 3. CARDIAC OUTPUT INCREASES – volume of blood that is pumped out of the heart from one ventricle per minute. 3. MINUTE VOLUME INCREASES – volume of air that is inspired or expired in one minute. 3. INCREASE IN THE FLEXIBILITY AROUND THE JOINT HEART RATE INCREASES

LONG TERM EFFECTS OF EXERCISE Cardiovascular System (heart, blood) Respiratory System (breathing, lungs) Muscular System (muscles) 1. LOWER RESTING HEART RATE – this enables us to do more each day and to carry out longer and harder exercise 1. VITAL CAPACITY (VC) - Maximum amount of air that can be forcibly exhaled after maximum inspiration. Therefore more oxygen which will give us more energy throughout the day. 1. MUSCLES GET BIGGER 2. STROKE VOLUME INCREASES – volume of blood that is pumped out of the heart per beat. This will enable more oxygen to be used by our working muscles and organs 2. MORE RAPID RATE OF RECOVERY– Recover much faster after exercise. 2. MUSCLES GET STRONGER AND CAN ACHIEVE A GREATER FORCE OF MOVEMENT. 3. CARDIAC OUTPUT INCREASES – volume of blood that is pumped out of the heart from one ventricle per minute. 3. IMPROVED FLEXIBILITY OF THE MUSCLE – this enables a greater range of movement. 4. SIZE OF HEART INCREASES – called cardiac hypertrophy. This will make our heart healthier and ward off the onset of heart disease. 4. THE ONSET OF FATIGUE IS DELAYED – because of higher maximum oxygen uptake (VO2 MAX). This will enable us to work harder and for longer, and not to tire too quickly.

Other Key Bits: HOW DO YOU WORK OUT YOUR CARDIAC OUTPUT? CARDIAC OUTPUT = STROKE VOLUME X HEART RATE Vascular shunt: Blood is redirected and the vascular shut operates: more blood is pumped to the working muscles and less blood goes to the organs that do not need oxygen.

Exam Question: DESCRIBE THE SHORT TERM EFFECTS OF EXERCISE ON THE HEART. USE AS MANY OF THE KEY WORDS AS YOU CAN * INCREASE *HEART-RATE * HYPERTROPHY *DIVERTED * CARDIAC OUTPUT *BLOOD VESSELS *MORE BLOOD PUMPED OUT PER MINUTE *STROKE VOLUME * INCREASE IN BLOOD PUMPED OUT PER BEAT *CONTRACTS

DESCRIBE THE SHORT TERM EFFECTS OF EXERCISE ON THE HEART. When we exercise the heart muscle ………………………….. in size and strength, which is known as ……………………………. The Heart more often which leads to an increased ……………………………. The Heart also contracts more powerfully leading to an increased …………………………………, which is the …………………………………………………………………………………………………… …. This also leads to the ……………………………………….... increasing. Cardiac means relating to the heart so this is the …………………………………………….……………………………………………………… ………………………………………………. Our blood temperature also rises as the …………………………………………………………………..near skin open to allow heat to be lost. Blood is also ………………………….. to the working muscles and less to the organs that do not require the oxygen.

DESCRIBE THE SHORT TERM EFFECTS OF EXERCISE ON THE HEART. When we exercise the heart muscle INCREASES in size and strength, which is known as HYPERTROPHY. The Heart CONTRACTS more often which leads to an increased HEART RATE. The Heart also contracts more powerfully leading to an increased STROKE VOLUME, which is the VOLUME OF BLOOD PUMPED FROM HEART WITH EACH BEAT. This also leads to the CARDIAC OUTPUT increasing. Cardiac means relating to the heart so this is the AMOUNT OF BLOOD THAT THE HEART PUMPS OUT TO THE BODY PER MINUTE. Our blood temperature also rises as the BLOOD VESSELS near skin open to allow heat to be lost. Blood is also DIVERTED to the working muscles and less to the organs that do not require the oxygen.

MUSCLES TO REMEMBER: (Skeletal muscles) trapezius deltoids triceps biceps pectorals abdominals quadriceps gastrocnemiushamstrings gluteus maximus (gluteals) latisimus dorsi

MUSCLES TO REMEMBER: (Skeletal muscles)

FUNCTIONS OF SPECIFIC MUSCLES MUSCLEFUNCTIONSPORTS EXAMPLE GLUTEALSThese are muscles in your buttocks. They straighten and adduct the hip, rotate the thigh outwards and helps to straighten the knee. A sprinter will use the gluteals in the leg action of sprinting down the track. QUADRICEPSThis provides stability to the knee joint and extends or straightens the knee joint. A long jumper when driving off the board will straighten the knee joint at take off using the quadriceps HAMSTRINGSThese muscles will straighten the hip. They will also bend the knee and rotate it outwards. A hockey player when running across the pitch will use the hamstrings in the running action to bend the knees. GASTROCNEMIUSUsed to bend the knee and to straighten or plantar flex the ankle. A swimmer doing front crawl will point their toes in the leg action using the gastrocnemius LATISSIMUSDORSIThe broad back muscle, will swing the arm backwards and rotate it inwards. A tennis player who when serving swings their arm back to hit the ball is using the latissimusdorsi. ABDOMINALSThese bend the trunk forwards and help to turn the upper body. Performing a sit up exercise will use the abdominals.

EXAMPLE OF HOW YOUR MUSCLES WORK In the upper arm the large muscles are the biceps and triceps.  They are opposite each other.  They are attached to the bones by tendons.  When the biceps contract they will pull on the radius and lift the lower arm.  The bone in the upper arm is the humerus.  The arm is lowered by the triceps contracting and pulling on the Ulna.*

MUSCLE ACTION AGONIST OR PRIME MOVER: This is the muscle that produces the desired joint movement and is also known as the prime mover. For example: the bicep is the muscle that produces the flexion movement at the elbow. AGONIST OR PRIME MOVER: This is the muscle that produces the desired joint movement and is also known as the prime mover. For example: the bicep is the muscle that produces the flexion movement at the elbow. ANTAGONIST: For movement to be coordinated, muscles work in pairs so that control is maintained. The movement caused by the agonist is countered by the action of the opposing muscle called the antagonist. For Example: the action at the elbow caused by the biceps shortening is the lengthening of the triceps, which acts as the antagonist. ANTAGONIST: For movement to be coordinated, muscles work in pairs so that control is maintained. The movement caused by the agonist is countered by the action of the opposing muscle called the antagonist. For Example: the action at the elbow caused by the biceps shortening is the lengthening of the triceps, which acts as the antagonist. SYNERGISTS: These refer to muscles that are actively helping the prime mover or agonist to produce the desired movement. For example: during a press up, the latissimus dorsi acts as the synergists to keep the back stable. SYNERGISTS: These refer to muscles that are actively helping the prime mover or agonist to produce the desired movement. For example: during a press up, the latissimus dorsi acts as the synergists to keep the back stable.

UPPER ARM MUSCLES The biceps and triceps work together as an antagonistic pair to move the elbow joint. To flex the elbow, the biceps (the flexor) contracts and the triceps (the extensor) relaxes. To extend the elbow, the actions are reversed so that the triceps contracts and the biceps relaxes.

TYPES OF MOVEMENT TYPE OF MOVEMENTDESCRIPTIONEXAMPLE FLEXIONA decrease in the angle around a joint. Bicep curl / sprinting EXTENSIONThis is when the angle of the bones that are moving increase. Kicking a ball ABDUCTIONThe movement of the body away from the middle or the midline of the body. Lifting your leg away from the midline of the body. ADDUCTIONThe movement of the body towards the midline of the body. Bringing your leg back towards the middle of your body. ROTATIONTurning or twisting a body part either clockwise or anti-clockwise Turning your leg to point the toes outwards

HYPERTROPHY INCREASESTROKE VOLUME BLOOD VESSELSINCREASE HEART-RATECARDIAC OUTPUT CONTRACTS DIVERTED AMOUNT OF BLOOD THAT THE HEART PUMPS OUT TO THE BODY PER MINUTE VOLUME OF BLOOD PUMPED OUT PER BEAT