Short and long term effects Short and long term effects of exercise of exercise

Adaptations of training Adaptations of training

Immediate effects of exercise Immediate effects of exercise

Your heart will beat faster and stronger Your heart will beat faster and stronger Your breathing will quicken and deepen Your breathing will quicken and deepen

(we become breathless eventually)(we become breathless eventually)Body temperature will rise Body temperature will rise You will start to sweat You will start to sweat Muscles will begin to ache more oxygen Muscles will begin to ache more oxygen

needed to working muscles. needed to working muscles.

Faster heart rate Faster heart rate

Our heart rate will be raised by the release Our heart rate will be raised by the release of adrenaline of adrenaline

This is why our heart rate can quicken in This is why our heart rate can quicken in stressful situations. stressful situations.

More blood is pumped to the lungs faster More blood is pumped to the lungs faster so that more oxygen can be circulated so that more oxygen can be circulated around the body. around the body.

Fitter bigger heart and can deal with Fitter bigger heart and can deal with situations better situations better

Quicker and deeper breathing Quicker and deeper breathing respiratory system respiratory system

The harder we exercise the deeper and The harder we exercise the deeper and quicker we will breathe quicker we will breathe

Increase in breathing means more oxygen Increase in breathing means more oxygen to the musclesto the muscles

If we cant and there does come a point it If we cant and there does come a point it results in cramp results in cramp

High red blood cell count, therefore high High red blood cell count, therefore high haemoglobin will allow athletes to cope haemoglobin will allow athletes to cope better better

Rise in body temperature Rise in body temperature

When we exercise our muscles generate When we exercise our muscles generate heat. heat.

Therefore body temp rises above the Therefore body temp rises above the normal range (between 36.4 and 37.2 normal range (between 36.4 and 37.2 degrees)degrees)

We regulate our body temperature by We regulate our body temperature by sweating when hot and shivering when sweating when hot and shivering when cold. cold.

Sweating Sweating

Some energy is turned into heat and is lost Some energy is turned into heat and is lost from body through sweat. from body through sweat.

Two problems which are caused by this Two problems which are caused by this are loss of water and loss of salt.are loss of water and loss of salt.

Muscle ache Muscle ache

Energy is carried in our blood as the form of Energy is carried in our blood as the form of glucose glucose

Also muscles need oxygen and this is gained via Also muscles need oxygen and this is gained via our respiratory system and again I carried in are our respiratory system and again I carried in are blood to working muscles. blood to working muscles.

Also waste products are exchanged in the blood Also waste products are exchanged in the blood such as carbon dioxide. such as carbon dioxide.

If the muscles cannot get sufficient oxygen the If the muscles cannot get sufficient oxygen the muscles will cramp and lactic acid will form muscles will cramp and lactic acid will form causing muscles to ache. causing muscles to ache.

Aerobic and anaerobic training and Aerobic and anaerobic training and exercise exercise

Exercise for cardiovascular fitness can be both Exercise for cardiovascular fitness can be both aerobic and anaerobic or a combination of both aerobic and anaerobic or a combination of both

Effects that will take place will include Effects that will take place will include Heart will pump more blood per beat (stroke Heart will pump more blood per beat (stroke

volume)volume) Heart will recover quickerHeart will recover quicker Heart will beat slower at rest (reduced resting Heart will beat slower at rest (reduced resting

pulse rate)pulse rate) Number of capillaries will increase Number of capillaries will increase Cardiovascular system will become more Cardiovascular system will become more

efficient thus improve performance efficient thus improve performance

Aerobic and anaerobic Aerobic and anaerobic

Aerobic fitness will help in endurance events Aerobic fitness will help in endurance events Anaerobic will help in events with short fast Anaerobic will help in events with short fast

bursts of energy examples include up to 400m bursts of energy examples include up to 400m sprint. sprint.

Anaerobic can lat up to 40 seconds even then Anaerobic can lat up to 40 seconds even then athletes are gasping for oxygen athletes are gasping for oxygen

Have to repay oxygen debut which means Have to repay oxygen debut which means replace oxygen to respiratory system and get rid replace oxygen to respiratory system and get rid of waste.of waste.

Long term benefits of exercise Long term benefits of exercise training training

Long term physiological adaptations are those Long term physiological adaptations are those that occur in the body as the result of a long that occur in the body as the result of a long term training programme. term training programme.

There are certain long term effects of exercise There are certain long term effects of exercise on the heart, blood, and the blood vessels.on the heart, blood, and the blood vessels.

Long term adaptations will include changes to Long term adaptations will include changes to the cardiovascular and respiratory system. the cardiovascular and respiratory system. Cardiac output, stroke volume, heart rate Cardiac output, stroke volume, heart rate response, capillary density, lung volumes and response, capillary density, lung volumes and capacities, gaseous exchange. Muscular system capacities, gaseous exchange. Muscular system will change Hypertrophy, neuromuscular, will change Hypertrophy, neuromuscular, mitochondrial density and ATP re-synthesis. mitochondrial density and ATP re-synthesis.

Cardiovascular fitness and health Cardiovascular fitness and health

Cardiovascular fitness has many benefits to Cardiovascular fitness has many benefits to health and they are:health and they are:

Reduce blood pressure Reduce blood pressure Reduce stress Reduce stress Burn off excess calories, improving our body Burn off excess calories, improving our body

composition composition Increase our heart in size thickness and strength Increase our heart in size thickness and strength Increase the size of the chambers of the heart.Increase the size of the chambers of the heart.

Aerobic muscular adaptations Aerobic muscular adaptations Slow twitch muscle fibres will enlarge by up to 22% in Slow twitch muscle fibres will enlarge by up to 22% in

size.size. this gives greater potential for aerobic energy production. this gives greater potential for aerobic energy production.

(larger fibres means greater mitochondrial activity). (larger fibres means greater mitochondrial activity). There is an increase in size and also mitochondria There is an increase in size and also mitochondria Activity of oxidative enzymes is increased which helps Activity of oxidative enzymes is increased which helps

break down food quickly thus therefore more glycogen break down food quickly thus therefore more glycogen can be stored in muscles. can be stored in muscles.

With hypertrophy of slow twitch muscles more With hypertrophy of slow twitch muscles more continuous energy. continuous energy.

Increase of up to 80% myoglobin (myoglobin is the Increase of up to 80% myoglobin (myoglobin is the substance within the muscle that carries oxygen to the substance within the muscle that carries oxygen to the mitochondria).mitochondria).

Anaerobic adaptations Anaerobic adaptations

Muscle hypertrophy of fast twitch muscle fibres Muscle hypertrophy of fast twitch muscle fibres Increases levels of ATP and PC within the Increases levels of ATP and PC within the

muscle. Therefore increase in capacity of the muscle. Therefore increase in capacity of the ATP-PC energy system.ATP-PC energy system.

Increased enzyme activity results in quicker Increased enzyme activity results in quicker break down of ATP break down of ATP

Increase in the glycolytic capacity of muscles Increase in the glycolytic capacity of muscles Buffering system in muscles is improved.Buffering system in muscles is improved.

Cardiovascular adaptations to Cardiovascular adaptations to training (heart)training (heart)

Cardiac hypertrophy size of heart increases. Cardiac hypertrophy size of heart increases. Stroke volume increases both at rest and during Stroke volume increases both at rest and during

exercise (per minute) resting heart rate will be exercise (per minute) resting heart rate will be decreased. decreased.

When resting heart rate reaches below 60 beats When resting heart rate reaches below 60 beats per minute Bradycardia results.per minute Bradycardia results.

As stroke volume increases so does cardiac out As stroke volume increases so does cardiac out put. By up to 30-40 min in trained athletes.put. By up to 30-40 min in trained athletes.

Cardiovascular adaptations to Cardiovascular adaptations to training (vascular and circulatory)training (vascular and circulatory)

Increased capillarisation more efficient new Increased capillarisation more efficient new capillaries may even develop which means more capillaries may even develop which means more blood flow to muscles.blood flow to muscles.

Improvements in vasculature efficiency Improvements in vasculature efficiency (especially arteries) to vasoconstrict and (especially arteries) to vasoconstrict and vasodilate. vasodilate.

Decreased resting blood pressure Decreased resting blood pressure Increase in blood plasma this controls viscosity Increase in blood plasma this controls viscosity

and allows blood to flow easier.and allows blood to flow easier. An increase in red blood cell and haemoglobin. An increase in red blood cell and haemoglobin.

Respiratory adaptations to training Respiratory adaptations to training

Respiratory system is responsible receiving Respiratory system is responsible receiving Oxygen into the body and dealing with waste Oxygen into the body and dealing with waste products. products.

There is an increase in lung volumeThere is an increase in lung volume Vital capacity is increased (max inspiration)Vital capacity is increased (max inspiration) Tidal volume increases during exercise Tidal volume increases during exercise Respiratory muscles get stronger become more Respiratory muscles get stronger become more

efficient lungs get bigger. efficient lungs get bigger. Pulmonary diffusion becomes more efficient Pulmonary diffusion becomes more efficient

more O2 can enter the blood.more O2 can enter the blood.

Body's energy sources for Body's energy sources for movement movement

All movement requires a series of muscle All movement requires a series of muscle contractions contractions

stored Chemical energy must be transfer to stored Chemical energy must be transfer to mechanical energy this involves break down or mechanical energy this involves break down or splitting of ATP and this allows movement.splitting of ATP and this allows movement.

Limited amount of this high energy compound in Limited amount of this high energy compound in muscle cells (only produce few seconds). muscle cells (only produce few seconds).

ATP must continually be resynthesised in order ATP must continually be resynthesised in order to produce energy.to produce energy.

ATP energy ATP energy

ATP resynthesis occurs via aerobic ATP resynthesis occurs via aerobic metabolism break down of fat and metabolism break down of fat and carbohydrates in the presence of O2.carbohydrates in the presence of O2.

Slow process, cant produce quick enough Slow process, cant produce quick enough during high intensity. during high intensity.

Body has therefore adapted three ways to Body has therefore adapted three ways to resynthesis ATP to ensure a continuous resynthesis ATP to ensure a continuous supply of energy. supply of energy.

Pathways/ energy systems Pathways/ energy systems

There are three basic pathways or energy There are three basic pathways or energy systems which help replenishes ATP.systems which help replenishes ATP.

1.1. The alactic or ATP-PC system The alactic or ATP-PC system

2.2. The lactic acid system The lactic acid system

3.3. The aerobic system The aerobic system Anaerobic energy production will rely on the Anaerobic energy production will rely on the

first two systems the ATP-PC or lactic acid first two systems the ATP-PC or lactic acid system and aerobic will rely on the aerobic system and aerobic will rely on the aerobic system.system.

The alactic/ATP-PC System The alactic/ATP-PC System

Rapid regeneration of ATP through another rich Rapid regeneration of ATP through another rich compound called phosphocreatine compound called phosphocreatine

This phosphocreatine helps rebuild ATP This phosphocreatine helps rebuild ATP Used during very intense exercise but once Used during very intense exercise but once

again this substance is very limited within again this substance is very limited within muscles. muscles.

Its levels start to fall as it uses energy to Its levels start to fall as it uses energy to replenishes also. replenishes also.

Fatigue normally occurs when ATP can no Fatigue normally occurs when ATP can no longer resynthesis (about 8-10 seconds). longer resynthesis (about 8-10 seconds).

Equation Equation Adenosine p p p (high energy bond)Adenosine p p p (high energy bond) Adenosine p p ENERGY P Adenosine p p ENERGY P 1.1. ATP ----- ADP----+ P + ENERGY (results in muscle ATP ----- ADP----+ P + ENERGY (results in muscle

contraction)contraction) Creatine p Creatine p Creatine ENERGY P Creatine ENERGY P 2.2. CP-------C + P + ENERGY (For ATP resynthesis)CP-------C + P + ENERGY (For ATP resynthesis) Adenosine p p + pAdenosine p p + p Adenosine p p p ( high energy bond)Adenosine p p p ( high energy bond)3.3. ENERGY + ADP + P------- ATP ENERGY + ADP + P------- ATP

The lactic acid pathway The lactic acid pathway

Once phosphocreatine has been deleted ATP Once phosphocreatine has been deleted ATP must be resynthesised through Glycogen. must be resynthesised through Glycogen.

Glycogen stored in muscles transferred from Glycogen stored in muscles transferred from starch/ glucose.starch/ glucose.

Before glycogen or glucose can be used it must Before glycogen or glucose can be used it must be converted into a compound glucose 6 be converted into a compound glucose 6 phosphate. A process which itself requires one phosphate. A process which itself requires one ATP. ATP.

The breaking down of this molecule is called The breaking down of this molecule is called glycolysis.glycolysis.

Glycolysis Glycolysis Glycotic enzymes work on breaking down the Glycotic enzymes work on breaking down the

glucose molecules in a series of reactions 12 in glucose molecules in a series of reactions 12 in total. total.

In the cytoplasm of the cell glucose-6-phosphate In the cytoplasm of the cell glucose-6-phosphate is downgraded to form pyruvic acid. is downgraded to form pyruvic acid.

In the absence of oxygen this is converted into In the absence of oxygen this is converted into lactic acid by the enzyme lactate lactic acid by the enzyme lactate dehydrogenase, LDH. dehydrogenase, LDH.

This process helps resynthesis 3 molecules of This process helps resynthesis 3 molecules of ATP but uses one. ATP but uses one.

This energy system can be used for a 400m This energy system can be used for a 400m runner 10 seconds – 3 minutes. runner 10 seconds – 3 minutes.