Abby Clubine PSK4U Mr. Cohoon January 23, 2023 The Effects of Training on the Major Systems of Our Bodies No matter what an individual does in their everyday lives each movement has some sort of effect on the systems of their body. Training is a way that one can target specific parts of the body to build up stamina and muscular strength. Although, that person may not know that training is affecting many different systems in the body. The main four systems that are affected by training are the skeletal system, the muscular system, the bodies energy systems, and finally the cardio-respiratory system. The skeletal system consists of all the bones in our bodies as well as the tendons, ligaments, and articular cartilage which work together to keep our joints moving smoothly. Our skeletal system is anything that is included in the framework of our bodies. This is one of the most important systems to take care of because of all the different components that help us do our everyday tasks. The main effect that training has on this system is that your bones will become stronger. Training activates osteoblasts, osteocytes and osteoclasts that are all bone growth cells, and these allow our bones to be less susceptible to injury. Training will also increase bones density, making them less likely to fracture and break under stress. Training and strengthening bones and muscles will at the same time strengthen ligaments and tendons. This will increase stability and therefore balance in the joints. Part of a good and balanced lifestyle involves some sort of exercise as well, whether that is in the form of training or just taking a light Clubine 2 walk or jogging every day, it is essential to keep moving. By staying active in any form our skeleton will not become stiff and that will benefit all of us later in life. Cartilage is the last part of the skeletal system that can have effects from training. Cartilage is something that is more typically found at the ends of bones, and it prevents the scrapping within the joints in our bodies. If an injury occurs that damages a spot of cartilage in our bodies slowly training to strengthen that area of the body will then contribute to the healing that injury. Another essential training effect to a healthy and working body is that regular activity and training create more lubrication to the cartilage and joint, preventing pain that could come from everyday activities. While positive training efforts are what are heavily focused on there are also some negative training effects. We are told that prolonged periods of training are good but breaks from training are essential to the health of our skeletons. Without breaks there is a chance of an overuse injury. The most common overuse injury is tendinitis, which is most found in the knee or elbows. Tendinitis is the inflammation of a tendon because of overuse and lack of breaks. Positive training will impact our skeletal system in many ways which help us benefit other systems in our body as well. The muscular system consists of over 600 muscles which allow for effective locomotion of our bodies. Our muscles are a part of our body that we can specifically target by doing certain exercises. Generally, our muscles grow and shrink depending on how often we exercise and the types of exercise that we are doing. Resistance training could look like free weights or some types of weight machines. This is intended to increase muscular strength. Resistance training typically leads to an increase in the diameter of our actin and myosin filaments which are proteins found in our muscles, this makes the appearance of the muscles look bigger because Clubine 3 these proteins in our muscles are bigger. The name for the growth in the muscle is ‘chronic hypertrophy’, chronic hypertrophy will only happen when training is consistent for a long time. If training is not consistent but the muscles are still looking larger than normal that is another training effect called ‘transient hypertrophy’ which is also known as ‘the pump’ after a workout. This is a short-term growth where excess blood from the workout stays; this could last in the muscle for 20-30 minutes before the blood gets equally distributed again, and the muscles return to their normal size. When resistance training isn’t done for an amount of time the muscles will go through something called ‘atrophy’. Atrophy is when the muscle shrinks in size because they are not using it as much as they were before. Another correct way of training could be endurance training where the muscles would have increased endurance strength which would entail that they could train and exercise for longer periods of time. Increased capillary density around the muscle is also a very important training effect, capillaries are small and delicate blood vessels that exist throughout our body and help in the process of gas exchange. Therefore, having an increased capillary density around the muscles will improve aerobic capacity increasing physical performance. Training will also increase the mitochondria in the muscle cells, which allows for more aerobic respiration increasing the ability to perform well in an endurance-style exercise. Another training effect on our muscles is increased glycogen storage. Due to the increase in glycogen in the muscles fatigue will be less likely, therefore, the athlete is able to train or exercise for a longer period. Overall, there are many training effects on our muscular system which when looked at separately are beneficial but when looked at all together, they all benefit and help each other in the different day-to-day activities that an athlete must go through. Clubine 4 In our bodies, the molecule that all our cells are powered by is adenosine triphosphate, also known as ATP. There are three systems in the human body that make ATP and are highly specialized for certain types of physical exertion. The first of the three systems are the ATP-PC system which creates very small amounts of ATP which is used for quick bursts of exertion. Secondly, the lactic acid fermentation which is also known as anaerobic glycolysis which creates minimal ATP and is used for still short bursts of energy that last anywhere from fifteen seconds to ninety seconds. The last system is aerobic cellular respiration which includes glycolysis, pyruvate oxidation, Krebs cycle and oxidative phosphorylation which is more commonly known as the electron transport chain or ETC. Cellular respiration produces thirty-two to thirty-six ATP and is used for endurance training and exercises. By training in different ways, we can increase the length and efficiency of these systems. Firstly, doing quick bursts of resistance training as well as sprinting for short amounts of time could increase the creatine-kinase levels in our bodies. This then gives us more creatine to use and form ATP from creatine-phosphates making the ATP-PC system last longer than it typically would. Lactic acid fermentation is the next system that kicks into play when training. Since all the energy systems can be trained for lactic acid fermentation one of the best things to do is high-effort activities or training repeatedly with a less-than-full recovery between repetitions. This then increases the length that your anaerobic glycolysis process can last, increasing your ability to perform these types of activities. Lastly, aerobic cellular respiration is purely for long activities and endurance training. Therefore, endurance training will increase the strength of cellular respiration allowing the individual to continue the endurance training for a longer period, this is essential for someone like a marathon runner who relies on this system constantly. These energy systems are essential to our training in many ways, so it is important to take care of them and keep them in mind when training. Clubine 5 The cardiorespiratory system is responsible for us being alive every day. This system includes our heart which is what is known as cardio as well as our lungs and all the intricate blood vessels that are known as the respiratory part of the system. Training improves the efficiency of your cardiorespiratory system. This is because of multiple different reasons, first, the heart is a cardiac smooth muscle and typical muscles grow when training is performed just like any other muscle. When trained the diameter and mass of the heart grows. With any type of training the ventricle volume and thickness will increase as well. This then increases the cardiac output because there is more blood able to be in the ventricle. As previously mentioned, skeletal muscle increases with resistance training. Venous return can happen through the skeletal muscle pump and since the muscles are growing and becoming stronger so can the venous return. This then increases the blood volume in liters per minute which is the amount of blood that circulates around your body. Training can have lots of benefits when it comes to your overall health, training could increase the diameter of the coronary arteries, which will then help with the lowering of blood pressure. Athletes are also typically known to have a lower heart rate which is also known as tachycardia, this is because they are constantly moving and keeping their heart rate up so their resting heart rate lowers. While the cardio part of this system is very important the respiratory part help us breathe. Since capillary density increases in our muscles that is the same for the heart muscle, this then allows more oxygen to flow through the blood and body. Lastly, the intercostals and diaphragm, which are also known as the breathing muscles will become stronger. This then allows for reduced blood pressure as well and heart rate, which is also proven to improve relaxation, helping your whole mental being. Clubine 6 Overall, in any situation, it is important to keep our body healthy and moving, this allows us to live a better lifestyle and thank ourselves when were older. Each system relates to each other and how they can improve each other's function, therefore without even knowing it trying to increase muscle mass and strength will be benefiting other things like your heart and your breathing patterns. By increasing the strength of our breathing patterns, we increase our endurance which is lengthening our aerobic capacity making our cellular respiration system last longer and more effectively and so on. Training allows us to improve essentially all the most important systems in our body keeping us happy and healthy.
