Introduction
Acute adaptations
What is an acute adaptation?
ACUTE ADAPTATIONS IN THE MUSCULAR SYSTEM
ACUTE ADAPTATIONS IN THE CARDIOVASCULAR SYSTEM
ACUTE ADAPTATIONS IN THE RESPIRATORY SYSTEM
ACUTE ADAPTATIONS IN THE ENERGY SYSTEM
ACUTE ADAPTATIONS IN THE SKELETAL SYSTEM
Chronic/ long - term adaptations
What are chronic or long term adaptations?
CHRONIC / LONG TERM ADAPTATIONS IN THE MUSCULAR SYSTEM
CHRONIC / LONG TERM ADAPTATIONS IN THE SKELETAL SYSTEM
CHRONIC / LONG TERM ADAPTATIONS IN THE CARDIOVASCULAR SYSTEM
CHRONIC / LONG TERM ADAPTATIONS IN THE RESPIRATORY SYSTEM
CHRONIC / LONG TERM ADAPTATIONS IN THE ENERGY SYSTEMs
Conclusion
Bibliography
,Introduction
In this assignment I will list the acute adaptations to temporary exercise in our five systems. I
will then go on to describe each acute adaptation in the musculoskeletal, energy, cardiovascular
and respiratory systems. I will explain why each of these adaptations occur and I will provide
examples or evidence in order to back up this information. I will go on to list and describe the
chronic/long term adaptations to exercise in our five systems. I will then go on to describe each
chronic/ long term adaptation in the musculoskeletal, energy, cardiovascular and respiratory
systems. I will explain why these adaptations occur and give examples or evidence to back this
information up.
ACUTE ADAPTATIONS
What is an acute adaptation?
The immediate changes that are observed in the respiratory, cardiovascular and muscular body systems
are a coordinated response to meet the increased energy demand of physical work. These rapid
alterations to exercise intensity and duration are known as the body's acute adaptations or responses.
ACUTE ADAPTATIONS IN THE MUSCULAR SYSTEM
- Increased blood supply -Vasodilation of the capillaries which directly supply blood to the working
muscles, and is a redistribution of blood away from internal organs (vasoconstriction), provides more
blood and therefore more O2 to the working muscles. The muscle cells are delivered more O2 and also
extract and use more O2 from the blood during exercise for increased ATP (energy) production.
- There is an increase in blood supply during exercise because of the body’s need to bring in large
amounts of materials and remove waste products that blood flow increases dramatically during
exercise. Blood flow is greater when you exercise because the blood vessels in your muscles dilate.
For example, when running the blood supply to the legs will increase massively as there are some of the
main muscles working. Due to this greater demand put on them, they require more oxygen in order to
keep working, and the increased blood supply delivers this to them.
Images taken from:
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Redistribution of blood and increased blood
supply to the working muscles - the legs.
, - Increase in metabolic activity - While exercising at any intensity, your metabolic rate increases, but
when you stop exercising, your metabolic rate doesn't return to its normal resting rate straight away.
Instead, your resting metabolic rate (RMR) remains raised - and as a result you would continue burning
calories at a faster than previous resting rate - from several minutes to several hours afterward -
depending on the type of exercise, even though you're at rest. The more intense the activity, the
greater this post activity metabolic boost and the longer it takes for your metabolic rate to return to its
resting level - the more calories that are burnt.
- This is mainly because exercise increases the amount of muscle you have — and the more muscle you
have, the faster your BMR will be - https://www.bupa.com.au/health-and-wellness/health-
information/az-health-information/exercise-and-metabolism
- There is increased hormonal activity during exercise and some investigations have found that increased
resting metabolic rate following endurance exercise is associated with higher blood levels of adrenaline
and noradrenaline. These hormones tend in turn to stimulate various metabolic processes which have
the overall effect of raising the resting metabolic rate - https://www.sharecare.com/health/how-the-
metabolic-process-works/happens-to-metabolic-rate-after-exercise
- Increased muscle pliability - During short term exercise the muscle pliability is increased, meaning
that the muscles in the body are more flexible. This is because when someone exercises, their muscles
warm up, enabling them to further extend and become more supple. ‘muscles long and soft’ ‘muscles
lengthy and supple’ - https://www.menshealth.com/fitness/a19535630/tom-brady-pliability/
- If the muscles are pliable, then this can reduce the risk of the athlete getting an injury. This is why it is
essential to warm up rather than going straight into sport as when your muscles are warm, it decreases
the likelihood of developing an injury.
An example of how muscle pliability increases as an immediate result of exercise and how it can benefit
an athlete, can be seen in football. As muscle pliability is a short-term effect, the warm up in football will
allow the muscles to reach their maximum ‘stretch’ or 'give'. Athletes conduct a warm up to ensure they
do not have risk of injury and prepare to perform for at least 90 minutes.
An in real life example of increased muscle pliability and how it affects athletes:
“Muscle pliability, which is incorporated into the TB12 Method invented by Brady's trainer and business
partner Alex Guerrero, is a way of preventing injuries by keeping your muscles strong, active, and easily
flexible when you're training. This is Brady's "prehab," and it's something many NFL athletes do to avoid
injuries before they happen. (In fact, it's pretty common for football players to focus on mobility instead
of chucking weights around.)
For Brady, it's worked. As CBS points out, the Patriots QB is in his 18th season of a sport in which the
average player lasts just six years. “If I can keep my muscles pliable, I can hopefully limit the intensity, or
limit the injury altogether, if I do absorb some of these forces,” Brady told CBS, speaking about how the
practice helps him on the field.” - https://www.menshealth.com/fitness/a19535630/tom-brady-
pliability/
