Short and long term effects
of exercise
Adaptations of training
Immediate effects of exercise
Your heart will beat faster and stronger
 Your breathing will quicken and deepen
(we become breathless eventually)
 Body temperature will rise
 You will start to sweat
 Muscles will begin to ache more oxygen
needed to working muscles.

Faster heart rate
Our heart rate will be raised by the release
of adrenaline
 This is why our heart rate can quicken in
stressful situations.
 More blood is pumped to the lungs faster
so that more oxygen can be circulated
around the body.
 Fitter bigger heart and can deal with
situations better

Quicker and deeper breathing
respiratory system
The harder we exercise the deeper and
quicker we will breathe
 Increase in breathing means more oxygen
to the muscles
 If we cant and there does come a point it
results in cramp
 High red blood cell count, therefore high
haemoglobin will allow athletes to cope
better

Rise in body temperature
When we exercise our muscles generate
heat.
 Therefore body temp rises above the
normal range (between 36.4 and 37.2
degrees)
 We regulate our body temperature by
sweating when hot and shivering when
cold.

Sweating
Some energy is turned into heat and is lost
from body through sweat.
 Two problems which are caused by this
are loss of water and loss of salt.

Muscle ache




Energy is carried in our blood as the form of
glucose
Also muscles need oxygen and this is gained via
our respiratory system and again I carried in are
blood to working muscles.
Also waste products are exchanged in the blood
such as carbon dioxide.
If the muscles cannot get sufficient oxygen the
muscles will cramp and lactic acid will form
causing muscles to ache.
Aerobic and anaerobic training and
exercise







Exercise for cardiovascular fitness can be both
aerobic and anaerobic or a combination of both
Effects that will take place will include
Heart will pump more blood per beat (stroke
volume)
Heart will recover quicker
Heart will beat slower at rest (reduced resting
pulse rate)
Number of capillaries will increase
Cardiovascular system will become more
efficient thus improve performance
Aerobic and anaerobic




Aerobic fitness will help in endurance events
Anaerobic will help in events with short fast
bursts of energy examples include up to 400m
sprint.
Anaerobic can lat up to 40 seconds even then
athletes are gasping for oxygen
Have to repay oxygen debut which means
replace oxygen to respiratory system and get rid
of waste.
Long term benefits of exercise
training



Long term physiological adaptations are those
that occur in the body as the result of a long
term training programme.
There are certain long term effects of exercise
on the heart, blood, and the blood vessels.
Long term adaptations will include changes to
the cardiovascular and respiratory system.
Cardiac output, stroke volume, heart rate
response, capillary density, lung volumes and
capacities, gaseous exchange. Muscular system
will change Hypertrophy, neuromuscular,
mitochondrial density and ATP re-synthesis.
Cardiovascular fitness and health






Cardiovascular fitness has many benefits to
health and they are:
Reduce blood pressure
Reduce stress
Burn off excess calories, improving our body
composition
Increase our heart in size thickness and strength
Increase the size of the chambers of the heart.
Aerobic muscular adaptations






Slow twitch muscle fibres will enlarge by up to 22% in
size.
this gives greater potential for aerobic energy production.
(larger fibres means greater mitochondrial activity).
There is an increase in size and also mitochondria
Activity of oxidative enzymes is increased which helps
break down food quickly thus therefore more glycogen
can be stored in muscles.
With hypertrophy of slow twitch muscles more
continuous energy.
Increase of up to 80% myoglobin (myoglobin is the
substance within the muscle that carries oxygen to the
mitochondria).
Anaerobic adaptations





Muscle hypertrophy of fast twitch muscle fibres
Increases levels of ATP and PC within the
muscle. Therefore increase in capacity of the
ATP-PC energy system.
Increased enzyme activity results in quicker
break down of ATP
Increase in the glycolytic capacity of muscles
Buffering system in muscles is improved.
Cardiovascular adaptations to
training (heart)




Cardiac hypertrophy size of heart increases.
Stroke volume increases both at rest and during
exercise (per minute) resting heart rate will be
decreased.
When resting heart rate reaches below 60 beats
per minute Bradycardia results.
As stroke volume increases so does cardiac out
put. By up to 30-40 min in trained athletes.
Cardiovascular adaptations to
training (vascular and circulatory)





Increased capillarisation more efficient new
capillaries may even develop which means more
blood flow to muscles.
Improvements in vasculature efficiency
(especially arteries) to vasoconstrict and
vasodilate.
Decreased resting blood pressure
Increase in blood plasma this controls viscosity
and allows blood to flow easier.
An increase in red blood cell and haemoglobin.
Respiratory adaptations to training






Respiratory system is responsible receiving
Oxygen into the body and dealing with waste
products.
There is an increase in lung volume
Vital capacity is increased (max inspiration)
Tidal volume increases during exercise
Respiratory muscles get stronger become more
efficient lungs get bigger.
Pulmonary diffusion becomes more efficient
more O2 can enter the blood.
Body's energy sources for
movement




All movement requires a series of muscle
contractions
stored Chemical energy must be transfer to
mechanical energy this involves break down or
splitting of ATP and this allows movement.
Limited amount of this high energy compound in
muscle cells (only produce few seconds).
ATP must continually be resynthesised in order
to produce energy.
ATP energy
ATP resynthesis occurs via aerobic
metabolism break down of fat and
carbohydrates in the presence of O2.
 Slow process, cant produce quick enough
during high intensity.
 Body has therefore adapted three ways to
resynthesis ATP to ensure a continuous
supply of energy.

Pathways/ energy systems

1.
2.
3.

There are three basic pathways or energy
systems which help replenishes ATP.
The alactic or ATP-PC system
The lactic acid system
The aerobic system
Anaerobic energy production will rely on the
first two systems the ATP-PC or lactic acid
system and aerobic will rely on the aerobic
system.
The alactic/ATP-PC System





Rapid regeneration of ATP through another rich
compound called phosphocreatine
This phosphocreatine helps rebuild ATP
Used during very intense exercise but once
again this substance is very limited within
muscles.
Its levels start to fall as it uses energy to
replenishes also.
Fatigue normally occurs when ATP can no
longer resynthesis (about 8-10 seconds).
Equation


1.


2.


3.
Adenosine p p p (high energy bond)
Adenosine p p ENERGY P
ATP ----- ADP----+ P + ENERGY (results in muscle
contraction)
Creatine p
Creatine ENERGY P
CP-------C + P + ENERGY (For ATP resynthesis)
Adenosine p p + p
Adenosine p p p ( high energy bond)
ENERGY + ADP + P------- ATP
The lactic acid pathway




Once phosphocreatine has been deleted ATP
must be resynthesised through Glycogen.
Glycogen stored in muscles transferred from
starch/ glucose.
Before glycogen or glucose can be used it must
be converted into a compound glucose 6
phosphate. A process which itself requires one
ATP.
The breaking down of this molecule is called
glycolysis.
Glycolysis





Glycotic enzymes work on breaking down the
glucose molecules in a series of reactions 12 in
total.
In the cytoplasm of the cell glucose-6-phosphate
is downgraded to form pyruvic acid.
In the absence of oxygen this is converted into
lactic acid by the enzyme lactate
dehydrogenase, LDH.
This process helps resynthesis 3 molecules of
ATP but uses one.
This energy system can be used for a 400m
runner 10 seconds – 3 minutes.