UNIT 1 - Information

1. Short term exercising or playing sport causes changes to take place in the body. Some of these changes are visible, many are not. When the body is working it needs to transport more fuel and 02 to the working muscles and take away waste products more quickly. The changes that take place depend on: 1) The intensity of exercise 2) The duration of the exercise UNIT 1 - Information

2. UNIT 1 - Information Short-Term or Immediate Effects of Exercise • Heart rate increases to provide O2 + nutrients = Energy (Release of Adrenaline helps increase HR) • Cardiac output increases – Output per Minute. • Stroke Volume Increases – Output per heartbeat. • Blood flow is faster and re-distributed to working muscles. • More O2 reaches muscles and more CO2 removed. • Arteries dilate (widen) to maintain Blood Pressure. • The skin reddens as blood moves to the surface of the skin to help lose heat through Radiation and prevent overheating. • The body sweats more than normal, (the body temperature rises) the body heat generated by exercise makes the sweat evaporate which helps to cool the body down. • Respiratory rate increases to provide O2 and remove CO2 – how many breaths per minute.

3. UNIT 1 - Information Short -Term or Immediate Effects of Exercise • Minute volume increases – volume of air breathed in and out in one minute. • Capacity to transport and use O2 increases – VO2 Max • Gaseous exchange becomes more efficient as more O2 is released into the muscles and more CO2 is removed. • May become tired (Fatigued) – links with Glucose stores. • May have aching muscles. • May become prone to injury. • May become stressed.

4. UNIT 1 - Information Long-Term Benefits of Exercise • Regular training results in ADAPTATIONS of our bodies. • This is the reason for training. • The TYPE of training carried out determines what adaptations take place. • Heart becomes • stronger and larger • contracts with • greater force Increased stroke Volume – pumps less times Recovery rate improves Lower resting heart rate Cardio-Vascular Effects Increase in red blood cells more 02 transported Quantity and quality of blood increases Arteries larger and more Elastic – blood pressure reduced Greater tolerance to Lactic acid Increased number of capillaries

5. UNIT 1 - Information Long-Term Benefits of Exercise Breathing becomes more efficient Respiratory muscles become stronger - diaphragm More O2 less fatigue Cardio - Respiratory Effects Improved lung capacity VO2 increases More efficient gaseous exchange Vital capacity increases More O2 into the bloodstream and more CO2 out.

6. UNIT 1 - Information Long-Term Benefits of Exercise Aerobic energy systems become more efficient Muscles become stronger Muscles hypertrophy increase in size Muscles store larger amounts of glycogen Muscle strength and endurance increase Cartilage thickens Muscular / skeletal Effects Joints become more stable Stronger tendons/ ligaments Better muscle tone Training thresholds change as fitness improves Flexibility at joints increases Bone width and density increases Increased number of mitochondria Muscle fibres increase in size Increase in ability to utilise fat stores

7. UNIT 1 - Information Links Between Long-term effects of training and performance in physical activity Candidate should be able to use their knowledge of the systems of the body, training methods and long term adaptations of training to make the links: Below are some examples that can be made, but they will vary according to the identified needs of the performer- Links with performance:- • Recovery rates • Heart copes with stress/stroke volume • Lactic acid tolerance • Increased amount of O2 going to working muscles helps reduce the effects of fatigue…

8. UNIT 1 - Information Links Between Long-term effects of training and performance in physical activity …. • Muscle hypertrophy • Muscle strength • V02 max implications – high VO2 max means people can work at a higher rate for longer – suffer less fatigue. • Anaerobic threshold increases – work harder and longer before tiring. • Ligaments – flexibility links. • CO2 removal from strenuous work – because it reduces ability to carry O2 in the blood.

9. UNIT 1 - Information Recovering from exercise When you stop exercising, it takes time for your body to return back to its normal resting state. This is to help clear the waste products of exercise, such as carbon dioxide and lactic acid. • Your heart rate will slowly fall. The fitter you are, the quicker it will return to normal. • Breathing rate will slowly return to normal, your body needs extra oxygen following exercise to help get rid of lactic acid. • It can take up to 48 hours to replenish your stores of glycogen. • Muscles often suffer small micro tears during exercise and need to be repaired over the next 48 hours. • Overall, the amount of time your body takes to recover will depend on how fit you are and how hard the exercise was!

10. UNIT 1 - Information Recovering from exercise Start exercise Stop exercise This graph shows the difference between the heart rate of a fit person who exercises regularly and someone who does not exercise. You can see the following: • The fit person has a lower resting heart rate, before they exercise • The fit person’s heart rate rises more slowly • The maximum heart rate reached by the fit person is a lot lower than the unfit person. • The fit person’s heart rate drops quicker when they finish exercise. • The heart rate of the fit person returns to their resting heart rate in a quicker time.

11. Perhaps a HRF module – 8/10 weeks – Identifying a need Carrying out a training programme to satisfy the need Monitoring adaptations Evaluation process against set goals UNIT 1 – Practical Application Long Term adaptations will only be noticed after a period of training.

12. Fitness testing by the group Data recorded as a result of testing Improvement targets set and monitored over a period of time Linking training zones and the overall effects on fitness, health and well being Short and longer term analysis of data along with ICT resources to consider cardio-respiratory and cardio-vascular changes UNIT 1 – Practical Application Long term changes/ effects to the body as a result of exercise, for example:

13. Short term changes/ effects to the body during exercise, for example; Pupils lead a warm up for a specific activity Pupils introduce and develop a skill micro session Heart rate monitoring taking place during each phase of the session Observation, analysis and discussion of the visible effects/ changes taking place UNIT 1 – Practical Application Short term effects of exercise are a little easier to identify:- Set up sessions of physical activity and observe the immediate changes that occur.

14. Energy systems Intensity/ Duration of Exercise Identified needs – Sporting performance/ Healthy Lifestyle Skeletal system Respiratory system Muscular system Cardio-Vascular system Training principles Training methods Aerobic/ Anaerobic zones and thresholds Fuel for exercise UNIT 1 - Links

15. UNIT 1 - Activity • During vigorous exercise the following change can take place in the body: • The heart beats faster • Breathing becomes heavier • Sweating occurs • Skin reddens • Explain why these changes help the body to cope with the demands of vigorous exercise. • “During strenuous sporting activity visible and immediate changes to the body can take place.” • Describe 3 visible and immediate changes that can take place to the body during strenuous sporting activity.

16. UNIT 1 - Activity • Identify four-long term effects of training. • Explain how long-term training can help to improve performance in a named sporting activity. • Name of sporting activity…

17. UNIT 1 - Activity • “Taking part in sporting activity makes the body respond by changing both immediately and adapting over time to the level of activity.” • a) Outline four short-term effects of exercise on the body. • b) Describe four long-term benefits for health and physical fitness of • long-term training. • Give two long-term effects of aerobic exercise on the body and explain how each can help to improve performance. • Answer the question by completing the table below.

18. Stress UNIT 1 – Key Facts/ Glossary Body at work Need for O2 and removal of waste Energy Short-term effects Long-term effects • Muscle hypertrophy Sweating – Raised body temperature • Muscular strength and endurance improve • Joints more stable, flexibility improves Increased heart rate • Stronger tendons ligaments Increased breathing rate • Bone width + density increase Skins reddens • Heart muscles increases in size + strength Aching joints • Cardiac output increases Fatigue • Lower resting HR + quicker recovery rate • Increased volume of blood • Increased strength of diaphragm • Diffusion rate is greater • Increase in vital capacity • VO2 increases • More efficient gaseous exchange • Improved lung capacity