3.1.1 – The demands of performance – aerobic and anaerobic exercise

1. 3.1.1 – The demands of performance – aerobic and anaerobic exercise Learning objectives To describe the difference between aerobic and anaerobic respiration.To understand the functions of the circulatory system.To be able to define heart rate and describe the effect training has on resting H.R.To describe the components of blood and the role they play in the body. To be able to describe the long term effects of training on the circulatory system

2. Exercise and breathing Breathing action and the gases that exchange are vital to sportspeople. At rest, we take about 15 breathes per minute. This is called tidal volume. Tidal volume definition: is the amount you breathe in and out in one normal breath. During and after extreme exercise this tidal volume can increase dramatically.

3. Aerobic respiration There are two different types of respiration. Aerobic respiration: carbon dioxide glucose + oxygen energy + water + Aerobic exercise can be maintained for long periods and includes activities like walking, jogging, cycling and swimming.

4. Anaerobic respiration When you exercise at a high intensity, the cardiovascular system cannot supply enough oxygen to the muscles. Anaerobic respiration: glucose energy + lactic acid With no oxygen available, glucose is used BUT produces energy & lactic acid. (This causes fatigue) Activities like sprinting, weightlifting, jumping and throwing are anaerobic in nature

5. Which respiration system do you think the follow sportspeople mainly use?

6. The circulatory system has three functions: 1. Transporting substances around the body. These include oxygen, glucose, carbon dioxide and waste products. 2. Controlling body temperature. 3. Protecting the body. Blood contains cells and anti-bodies that fight infection and stop bleeding

7. The Components of Blood • Red blood cells carry oxygen from the lungs to the muscles + Removes CO2 from muscles to lungs. Contain a red-coloured compound called haemoglobin which bonds with oxygen to form oxyhaemoglobin How important do you think red blood cells are to sports performance?

8. White blood cells defend against disease. They are vital to health and preventing infection after injury. • Platelets clot the blood to stop bleeding. Platelets are important in healing injuries.

9. The heart during exercise Each individual has a maximum heart rate – - maximum heart rate can be calculated below Maximum Heart Rate (MHR) = 220 – age So, a 25 year-old would have a maximum heart rate of - 220 – 25 = 195 bpm

10. Immediate effects of exercise on the circulatory system To keep the body supplied with what it needs, the heart beats faster and with greater force. This means that the heart rate and stroke volume increase. What do you think happens to the cardiac output?

11. Immediate effects of exercise on the circulatory system Blood is moved from where it is needed least to where the action is. (eg. away from organs to working muscles). Blood vessels widen and narrow at different points. The exercise generates heat so blood moves to the skin. This causes the skin to go red and sweat which cools you by evaporation.

12. Long term effects of training on the circulatory system Regular exercise causes the following changes to the heart. 1. The heart gets larger 2. The muscular wall become thicker and stronger 3. Stroke volume at rest increases, leading to a lower resting heart rate. 4. Increased VO2 max 5. Recover form exercise quicker

13. Monitoring heart rate What is heart rate? “The number of beats per minute” What is your resting heart rate? Find your pulse in your neck (carotid pulse) or on your wrist (radial pulse). Count for 15 seconds x 4 = ____ Beats per minute

14. The lower your resting heart rate the fitter you are. Why? The cardiac muscle in a trained athlete is larger and stronger. Each beat forces out a larger amount of blood than a normal heart. It therefore takes less beats in a minute to supply the body with enough oxygen. 42 bpm 38-40 bpm 34 bpm

15. Monitoring heart rate Heart rate increases and decreases with the stress and demands of exercise. Heart rate can tell us a number of things about the exercise we are doing. How quick pulse rate return to resting is a measure of fitness. Monitoring heart rate in a training sessions can tell you if it too hard or too easy. Monitoring heart rate Linked with the principle of overload. Performers can work within their ‘target training zone’ and therefore get the most improvements. Ensures the intensity is correct.

16. Oxygen debt Oxygen debt – “the amount of oxygen needed after exercise to return its normal state”. The oxygen reacts with the lactic acid to form CO2 and water. Rapid and deep breathing is needed for a short period after high intensity exercise (ANAEROBIC) in order to repay the debt.

17. The recovery process Recovery allows for muscles to become stronger and improves the lactic threshold. Eating carbohydrates after exercise will replenish energy stores and help recovery of damaged tissues. • The recovery phase: • Must be planned into an exercise session • Should improve fitness levels • Repair damaged tissues

18. Summary Questions: Describe the aerobic respiration equation. What is oxygen debt? What does heart rate tell you about the exercise intensity? How do you calculate maximum heart rate? What are the 3 functions of the circulatory system? What do red blood cells, white blood cells and platelets do within the body?