1. Hypertrophy
After long- term exercise our muscles will increase in strength and size.
This is a result of the contractile proteins within the muscle cells. This means they can contract with more force.
In general, males have more potential to increase the muscle size, due to higher levels of testosterone.

2. Increase in Tendon Strength
Tendons connects our muscles to bone.
They are tough bands of connective tissue.
With exercise they get stronger.
Different types of training will give different effects on muscle- tendon complexes.

3. Increase in myoglobin stores and number of mitochondria and increased storage of glycogen and fat
Mitochondria are the power stations of our cells.
Long term exercise increases the number of these.
This in turn increases the supply of ATP.
Myoglobin stores are also increased. This is the form of haemoglobin found in the muscles which are responsible for delivering oxygen to the mitochondria.
Long term exercise also develops our ability to store glycogen and fat, which produces more energy.

4. Increased Muscle Strength
Muscles will only strengthen through overload.
This can be achieved by increasing the resistance or the number of times a resistance is required to be overcome by repetitions or sets.

5. Increased Tolerance to Lactic Acid
Lactic acid is a waste product and limiting factor of exercise.
Long term exercise stimulates the muscles to become more able to tolerant lactic acid, and clear it away more effectively.
The capillary network extends, allowing more blood to supply the working muscles with oxygen and nutrients.
The muscles become better at using fats as an energy source and making better use of oxygen, allowing the body to work harder for longer without fatiguing.

6. Increase in Bone Calcium Stores
Our bones become stronger as a result of long term exercise. This increases their mineral stores.
Bones are strengthened as a result of the stress that exercise places on them.
This results in greater quantities of calcium and collagen stored within them. Collagen is the main protein of connective tissue.
This all reduces the risk of osteoporosis. Osteoporosis is a disease characterised by the loss of bone mass and a change in the bone structure that makes bones brittle and weak, increasing the risk of fractures.
The supportive connective tissue surrounding our joints is also strengthened.

7. Increased Stretch of Ligaments
Ligaments connect bones to bones.
These will increase in flexibility and strength with regular exercise.

8. Increased Thickness of Hyaline Cartilage
This is the most common type of cartilage in our body.
It is found on the surfaces of our bones and helps to protect them from wear and tear.
It also helps to absorb shock.
This becomes thicker with regular exercise.

9. Increased Production of Synovial Fluid
Movement of our joints stimulates the secretion of synovial fluid.
With exercise this becomes less viscous and as a result the range of movement at the joint increases.