GCSE Physical Education—Anaerobic and aerobic exercise Aerobic respiration
Anaerobic respiration
Aerobic means with O2—this is the usual process for releasing energy for your muscles.
Anaerobic means without O2—This is usually when your muscles have to work extremely hard and your body cannot deliver enough O2 to the muscles
Muscles need energy to work. Energy comes from food which is converted to Glucose in the digestive system. The CV system helps bring GLUCOSE and O2 to the muscles where respiration (the equation above takes place) to release energy. The waste products are taken away Glucose can be stored in both the muscles and the liver as glycogen and can be converted back when exercise begins. To work efficiently Energy Sources
Aerobic Exercise is any exercise where you heart rate is between 65% and 85% of its max
Aerobic activities
Come from FATS and CARBOHYDRATES. CARBOHYDRATES are the main Long distance running, Central midfielder energy source but FAT can provide energy for long and low intensity (football) centre (netball), Tour De France. exercise. For moderate intensity both FATS and CARBOHYDRATES will be used. FATS
FATTY ACIDS
CARBOHYDRATES GLUCOSE FATS FOR LONG TERM STORAGE
Anaerobic respiration takes place (equation above) with short bur intense exercise. Lactic acid causes cramp and is a bi product of exercise.
Anaerobic activities 100m and 200m sprinter, striker (football), weight lifter.
STORED IN FAT CELLS STORED AS GLYCOGEN or
Fuels for physical activity SHORT HIGH INTENSITY EXERCISE (Anaerobic)
Example fats: Butter, Cheese, Margarine and Cooing oil
Energy from Carbohydrates
2 HOURS OFMODERATE INTENSITY EXERCISE (Aerobic and anaerobic) Energy from Example complex carbohydrates: (Starch) wholemeal bread, wholemeal equal amounts of carbohydrates and fats pasta, bananas, brown rice. LONG DURATION AND LOW INTENSITY EXERCISE (Aerobic) Energy from both but an Example Simple carbohydrates: (Glucose) Fruit, vegetables, chocolates
increase of energy used from fat stores.
GCSE Physical Education—Short term effects of exercise Short term effects of exercise on the muscular system
Short term effects of exercise on the CV system
Muscle Fatigue: Usually happens when anaerobic respiration has occurred. Lactic acid is produced as a bi product of this type of exercise and gathers in the muscle or blood causing your muscles to feel painful or tired. Process known as LACTATE ACCUMULATION.
Heart rate: This is the number of times the heart beats per minute. When exercise is performed heart rate will increase.
Cramp: is a severe form of muscle fatigue that causes the muscle to contract in a
Stroke Volume: This is the amount of blood pumped per beat. When exercise is performed stroke volume will increase dependent on the intensity of the activity and the individual. Cardiac Output: This is the amount of blood pumped per minute. When exercise is performed cardiac output will increase as the intensity increases. Two factors determine cardiac output: heart rate and stroke volume SEE FORMULA BELOW.
painful manner. Caused by Dehydration and onset of Lactic acid usually from a Long hard match/game.
Short term effects of exercise on the respiratory system Graphical representations of HR, SV, Q at rest and during exercise When intense exercise occurs more O2 is used than you uptake into the body. This shortfall in oxygen creates an oxygen debt. Deep breathing may continue after exercise to ensure that the debt is repaid. Rate of breathing: The amount of breaths you take per minute increases Depth of breathing: The depth of each breath also increases. Both of these increase the intake of oxygen and in turn the uptake of oxygen.
Analyse why the heart continues to beat faster than resting heart rate even when exercise has stopped? (4 marks)
GCSE Physical Education—Long term effects of exercise Long effects of exercise on the musculo—skeletal system
Long term effects of exercise on the CV system
Aerobic exercise: long term aerobic exercise such as training through continuous methods or long distance interval training will allow your muscles to work for longer and at a higher intensity before MUSCULAR FATIGUE sets in. MUSCLE TONE will increase as fat levels decrease and muscles become more prominent Anaerobic exercise: Long term anaerobic training will lead to different long term effects. Weight training and running will lead to an increase in BONE DENSITY. It will also increase STRENGTH OF LIGAMENTS AND TENDONS. Strength training will also lead to MUSCULAR HYPERTROPHY, this is an increase in size and strength of muscle.
Long term effects of exercise on the respiratory system Increased lung capacity/volume and vital capacity Lungs become more efficient and can intake and uptake more O2 and remove CO2 quicker. Increase In efficiency will lead to a greater vital capacity Increased number of Alveoli More alveoli become available, more sites for gaseous exchange leads to greater VO2 max. Increased strength of respiratory muscles. Diaphragm and intercostal muscles increase in strength allowing an increase of airflow during physical activity
Drop in resting blood pressure - walls of arteries and veins become more elastic
Faster recovery rate - the faster it returns to RHR the fitter you are.
Decrease in resting heart rate - can supply the same amount of blood with less beats, more efficient.
Increase in red blood cells these are the cells that carry O2. this will allow quicker delivery of O2 to
Increased resting stroke volume - the heart can pump more per beat due to increased size and strength
Increased capillarisation allows for a greater rate of gaseous exchange at the lungs/muscles
Increased MAX Cardiac output - the hearts ability to pump more blood has increased.
Key terms and definitions
Cardiac hypertrophy—the size and strength of the heart increases
GCSE Physical Education—Components of fitness and testing Key definitions
Health related components of fitness Skill related components of fitness
Health: a state of emotional, physical and social well being, and not merely the absence of disease and infirmity.
Cardiovascular fitness—the ability to exercise the whole body for long periods of time sometimes known as stamina
Exercise: Physical activity that maintains or improves health and fitness Fitness: ability to meet the demands of the sporting environment Performance: How well a task is performed
Muscular strength—The ability to exert force against a resistance, such as when you lift a weight
Balance—being able to keep the body stable while at rest or in motion. Co-ordination—the ability to use two or more body parts at once Reaction Time—the time it takes to respond to a stimulus
REMEMBER you must be able to state the relationship and links between them.
Muscular endurance the ability to use voluntary Agility—the ability to control the movemuscles repeatedly without becoming tired ment of the whole body and change posiFlexibility—The range of motion of a joint, the tion quickly ability of a joint to move freely Power—Strength times speed Body composition—the percentage of body Speed—the rate at which an individual can weight that is fat, muscle or bone perform a movement or cover a distance.
Fitness tests
Sporting Examples
Why do we test? Testing identifies STRENGTHS AND WEAKNESSES, allows you to MONITOR PROGRESS and gives you an INCENTIVE TO TRAIN Cooper 12 minute run
Cardiovascular Fitness
Harvard step test
Cardiovascular Fitness
Illinois agility test
Agility
Hand grip dynamometer Strength One minute sit up
Muscular Endurance
One minute press up
Muscular Endurance
30m sprint test
Speed
Sergeant/vertical jump
Power
Sit and Reach
Flexibility
Task: Consider each performer and justify which components of fitness are most important to them.
Hint: Remember justify means to give an opinion or order of importance after analysis/evaluation.
GCSE Physical Education—Principles of training .
