UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Short term exercising or playing sport causes changes to take place in the body. Information/Discussion • 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: Practical Application Links 1) The intensity of exercise 2) The duration of the exercise Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Short-Term or Immediate Effects of Exercise • Information/Discussion Practical Application Links Diagram/Table Activity • • • • • • • • 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. Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Short -Term or Immediate Effects of Exercise Information/Discussion • 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. Practical Application Links Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Long-Term Benefits of Exercise Information/Discussion Practical Application • 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 Lower resting heart rate Recovery rate improves Links Increase in red blood cells more 02 transported Diagram/Table Arteries larger and more Elastic – blood pressure reduced Activity Cardio-Vascular Effects Greater tolerance to Lactic acid Quantity and quality of blood increases Increased number of capillaries Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Long-Term Benefits of Exercise Breathing becomes more efficient Information/Discussion Respiratory muscles become stronger - diaphragm More O2 less fatigue Practical Application Improved lung capacity Cardio - Respiratory Effects VO2 increases Links More efficient gaseous exchange Diagram/Table Vital capacity increases More O2 into the bloodstream and more CO2 out. Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Long-Term Benefits of Exercise Muscles hypertrophy increase in size Aerobic energy systems become more efficient Muscles become stronger Muscles store larger amounts of glycogen Information/Discussion Muscle strength and endurance increase Cartilage thickens Practical Application Stronger tendons/ ligaments Links Muscular / skeletal Effects Joints become more stable Better muscle tone Diagram/Table Training thresholds change as fitness improves Flexibility at joints increases Muscle fibres increase in size Activity Increase in ability to utilise fat stores Bone width and density increases Increased number of mitochondria Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. 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: Information/Discussion Below are some examples that can be made, but they will vary according to the identified needs of the performer- Practical Application 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… Links Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Links Between Long-term effects of training and performance in physical activity …. • Muscle hypertrophy • Muscle strength Practical Application • V02 max implications – high VO2 max means people can work at a higher rate for longer – suffer less fatigue. Links • 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. Information/Discussion Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. 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. Information/Discussion • 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! Practical Application Links Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Information The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Recovering from exercise Information/Discussion Start exercise Practical Application 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: Links Diagram/Table Activity Stop exercise • 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. Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 – Practical Application The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Long Term adaptations will only be noticed after a period of training. Information/Discussion Practical Application Links Perhaps a HRF module – 8/10 weeks – 1) • • • • Identifying a need Carrying out a training programme to satisfy the need Monitoring adaptations Evaluation process against set goals Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 – Practical Application The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Long term changes/ effects to the body as a result of exercise, for example: Information/Discussion Practical Application Links 1. 2. 3. 4. 5. 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 Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 – Practical Application The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Short term effects of exercise are a little easier to identify:Set up sessions of physical activity and observe the immediate changes that occur. Information/Discussion Practical Application Short term changes/ effects to the body during exercise, for example; 1. 2. 3. Links 4. Diagram/Table 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 Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Links The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. • 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 Information/Discussion Practical Application Links Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Activity The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Information/Discussion Practical Application 1. 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. Links Diagram/Table Activity 2. “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. Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Activity The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. 3. Identify four-long term effects of training. Information/Discussion Practical Application 4. Explain how long-term training can help to improve performance in a named sporting activity. Name of sporting activity… Links Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 - Activity The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Information/Discussion Practical Application Links 5. “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. 6. 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. Long term effect of aerobic exercise Diagram/Table Activity Explain how each can help to improve performance: 1) 2) Revision SECTION B GCSE Physical Education MAIN MENU UNIT 1 – Key Facts/ Glossary The short term effects of exercise, the long term benefits of exercise on the skeletal, muscular, cardio-vascular and respiratory systems as well as the benefits to a sense of well being. Body at work Need for O2 and removal of waste Short-term effects Energy Information/Discussion Practical Application Links Long-term effects • Muscle hypertrophy • Muscular strength and endurance improve • Joints more stable, flexibility improves • Stronger tendons ligaments • Bone width + density increase • Heart muscles increases in size + strength • Cardiac output increases • 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 Sweating – Raised body temperature Increased heart rate Increased breathing rate Skins reddens Aching joints Fatigue Stress Diagram/Table Activity Revision SECTION B GCSE Physical Education MAIN MENU