Module Lesson 8

Effects of Training
The bones, joints and muscles
Immediate effects when first exercising
 Muscles contract more often.

 Blood flow to muscles increases.
 Muscle temperature rises.
 Little effect on bones and joints.
Effects of regular training
 Muscles increase in size (hypertrophy).

 Muscular endurance improves.
 Muscles, tendons and ligaments around joints get stronger.
 Joints become more stable and flexibility at joints increases.
 Bone width and density increases.
The cardiovascular system
 Heart contracts more often – increased heart rate.

 Heart contracts more powerfully – increased stroke volume- is the volume of blood pumped from the
left ventricle per beat. The normal range is 50 to 100 ml
Its value is obtained by subtracting end-systolic volume (ESV) from end-diastolic volume (EDV) for a
given ventricle.
In a healthy 70-kg man, ESV is approximately 50 mL and EDV is approximately 120mL, giving a difference
of 70 mL for the stroke volume.
 blood diverted to muscles, eg it is diverted from the digestive system to the muscles.
 Blood temperature rises.
 Blood vessels near skin open to allow heat to be lost.
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 Heart muscle increases in size and strength.

 Cardiac output increases. Cardiac output is the term that describes the amount of blood your heart
pumps each minute.
 Lower resting heart rate, quicker recovery from exercise.
 Reduced risk of heart disease.
 Increased number of capillaries in muscles.
Capillaries, the smallest and most numerous of the blood vessels, form the connection between the
vessels that carry blood away from the heart (arteries) and the vessels that return blood to the heart
(veins).
 Increased volume of blood and red blood cells.
The respiratory system
 Increased rate of breathing.

 Increased depth of breathing – rise in tidal volume.
Tidal volume is the amount of air that moves in or out of the lungs during normal breathing. It
measures around 500 mL in an average healthy adult male and approximately 400 mL in a healthy
female.
 Increased strength of diaphragm and intercostal muscles.
The diaphragm is the principal muscle of respiration. It is a muscle that helps you inhale and
exhale (breathe in and out).
Intercostal muscles are many different groups of muscles that run between the ribs, and help form
and move the chest wall. The intercostal muscles are mainly involved in the mechanical aspect of
breathing by helping expand and shrink the size of the chest cavity
 Greater number of alveoli.
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Tiny air sacs at the end of the bronchioles (tiny branches of air tubes in the lungs). The alveoli are
where the lungs and the blood exchange oxygen and carbon dioxide during the process of breathing in
and breathing out.
 Increased ability of the lungs to extract (remove) oxygen from the air.
 Increased vital capacity.
Vital capacity (VC) is the maximum amount of air a person can expel from the lungs after a
maximum inhalation.
 Increased amount of oxygen delivered to, and carbon dioxide removed from, the body.
FACTORS AFFECTING PHYSICAL FITNESS
1. Regular exercise- We should do exercise in a regular and continue way. If one or more than one day
we should not do these regular exercise it affects our physical fitness and
also affects wellness. To improve our physical fitness we perform these
exercise regularly.
2. Heredity- Heredity plays a very important role in affecting the physical fitness and wellness. Size,
shape, structure and height are involved in heredity factors.
3. Proper training- It is an essential factor affecting the physical fitness and wellness. It increases in the
ability to a great extent.
4. Environment- Untidy, dirty and polluted environment affects the physical fitness and wellness. Safe,
clean and hygenical environment help to maintain the environment.
5. Health problems- Diseases, and injury greatly affect the physical fitness and wellness. We should
follow the obstructive and remedial measure which does not affect the physical
fitness and wellness.
6. Age and gender- When we grow slowly it affects the physical fitness and wellness. Gender differences
improve the physical fitness and wellness.
7. Diet- Balanced diet improves our wellness. Unbalanced diet and mal nutrition affects the physical
fitness and wellness.
8. Intoxicants- Drugs, alcohol, and smoking affects our physical fitness and wellness. We should not use
these types of intoxicants.
9. Stress and tension- Can become barrier in performance by contributing tension and anxiety which
affects the fitness level of a person. One must be mentally tough/strong
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and prepared to perform better. When we take any types of street,
tension and worries it’s results reduced the physical fitness and wellness.
10. Rest and relaxation- Rest and relaxation are necessary for recovery and it speed ups the muscles to
go back to normal stage.
11. Postural deformities Good posture allows body to function effectively and adapts the exercises
accordingly.
References
Internet
https://www.google.com/search?q=scientific+foundation+of+physical+education&rlz
Claravall, Drolly.2018. Physical Education 1 (Movement Enhancement). Mindshapers Co., Inc.
ISUCab-Ced-InM-065
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Revision: 0

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Effects of Training

The bones, joints and muscles

Immediate effects when first exercising

 Muscles contract more often.

Effects of regular training

 Muscles increase in size (hypertrophy).

The cardiovascular system

Immediate effects when first exercising

 Heart contracts more often – increased heart rate.

 Heart muscle increases in size and strength.

 Increased volume of blood and red blood cells.

The respiratory system

Immediate effects when first exercising

 Increased rate of breathing.

Effects of regular training

 Increased strength of diaphragm and intercostal muscles.

 Greater number of alveoli.

FACTORS AFFECTING PHYSICAL FITNESS

Claravall, Drolly.2018. Physical Education 1 (Movement Enhancement). Mindshapers Co., Inc.

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