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C6 Effects of long-term fitness training on the body systems GapFill

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Long-term training for the various components of physical fitness has a number of effects on the different body systems, each of which translate into improvements in sports performance. These long-term effects are known as adaptations, which result in structural and functional changes to how the body works during sport and physical activity

Physical fitness training method	Body systems it impacts	Specific adaptations
Muscular enduranceSkill-basedAgilityAerobic endurance training	Cardiovascular and respiratory systems	The left ventricle of the heart increases in size. This is known as cardiac hypertrophyatrial fibrillationventricular fibrillationcardiomyopathy and it allows the heart to contract with greater force, increasing the volume of blood that can be ejected from the heart per beat (increased cardiac outputtidal volumestroke volumeresting heart rate). Blood pressureStroke volumeBlood volumeResting heart rate decreases due to the increased size of the heart enabling more blood to be ejected per beat, so that it can maintain the same cardiac output in fewer beats. Respiratory muscles such as the diaphragm and glutealsquadricepspectoralsintercostal muscles increase in strength. This allows the chest to expand further while inhaling, enabling more air to enter the lungs. Capillary density increases (capillarisation) around the tracheamusclesalveolibronchi, enabling a greater surface area for gaseous exchange of oxygen into the blood.
Flexibility training	Muscular and skeletal systems	MuscularConnectiveCardiacSkeletal tissue increases in flexibility. This includes ligaments which join bone to bone, and tendons which join muscle to bone. Muscles also increase in numberarealengthsize due to the biomechanical effect of stretching exercises A combination of the above two adaptations results in a greater range of movement permitted at the joint
Muscular enduranceReaction timeAerobic enduranceCross training	Muscular system	Capillarisation around the muscles. This increases the rate of gaseous exchangeblood flowlactate productionglucose use, allowing more oxygen to be delivered to the muscle in exchange for carbon dioxide being removed. The muscle is able to undergo repeated contractions without fatigue. This type of training can also improve muscle masshypertrophysizetone (the amount of resistance of our muscles to movement), allowing the body to move more efficiently.
Strength and power training	Muscular and skeletal systems	Increase in muscle size, also known as muscle hyperplasiahyperventilatehypertrophyhyperplasty. This allows muscles to contract with greater force so that heavier resistances can be moved. Ligaments and tendons increase in strength. This provides greater stability around the joint and provides the foundations for powerful muscle contractions. Bone lengthdensityporositypermeability increases, making bones less susceptible to fractures
Skill-basedAgilitySpeedAerobic endurance training	Muscular system	The muscle is able to increase its tolerance to lactic acidblood pressureglucoseoxygen. This means that the performer is able to maintain an exercise intensity for longer before fatigue becomes limiting.

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