gcse physical education anaerobic and aerobic exercise ... · short term effects of exercise on the...
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GCSE Physical Education—Anaerobic and aerobic exercise
Aerobic respiration
Aerobic means with O2—this is the usual
process for releasing energy for your mus-
cles.
The CV system helps bring GLUCOSE and O2
to the muscles where respiration (the equa-
tion above takes place) to release energy.
The waste products are taken away
Aerobic Exercise is any exercise where you
heart rate is between 65% and 85% of its max
Anaerobic respiration
Anaerobic means without O2—This is usu-
ally when your muscles have to work ex-
tremely hard and your body cannot deliver
enough O2 to the muscles
Anaerobic respiration takes place (equation
above) with short bur intense exercise.
Lactic acid causes cramp and is a bi product
of exercise.
Muscles need energy to work. Energy comes from food which is con-
verted to Glucose in the digestive system.
Glucose can be stored in both the muscles and the liver as glycogen
and can be converted back when exercise begins. To work efficiently
Aerobic activities
Long distance running, Central midfielder
(football) centre (netball), Tour De France.
Anaerobic activities
100m and 200m sprinter, striker (football),
weight lifter.
Energy Sources
Come from FATS and CARBOHYDRATES. CARBOHYDRATES are the main
energy source but FAT can provide energy for long and low intensity
exercise. For moderate intensity both FATS and CARBOHYDRATES will
be used.
FATS FATTY ACIDS STORED IN FAT CELLS
CARBOHYDRATES GLUCOSE STORED AS GLYCOGEN or
FATS FOR LONG TERM STORAGE
Example fats: Butter, Cheese, Margarine and Cooing oil
Example complex carbohydrates: (Starch) wholemeal bread, wholemeal
pasta, bananas, brown rice.
Example Simple carbohydrates: (Glucose) Fruit, vegetables, chocolates
Fuels for physical activity
SHORT HIGH INTENSITY EXERCISE (Anaerobic) Energy from Carbohydrates
2 HOURS OFMODERATE INTENSITY EXERCISE (Aerobic and anaerobic) Energy from
equal amounts of carbohydrates and fats
LONG DURATION AND LOW INTENSITY EXERCISE (Aerobic) Energy from both but an
increase of energy used from fat stores.
GCSE Physical Education—Short term effects of exercise
Short term effects of exercise on the muscular 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.
Cramp: is a severe form of
muscle fatigue that causes
the muscle to contract in a
painful manner. Caused by
Dehydration and onset of
Lactic acid usually from a
Long hard match/game.
Short term effects of exercise on the CV system
Heart rate: This is the number of times the heart beats per minute. When exercise is
performed heart rate will increase.
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 per-
formed cardiac output will increase as the intensity increases. Two factors determine
cardiac output: heart rate and stroke volume SEE FORMULA BELOW.
Graphical representations of HR, SV, Q at rest and during exercise Short term effects of exercise on the respiratory system
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
Aerobic exercise: long term aerobic exercise such as training through
continuous methods or long distance interval training will allow your mus-
cles to work for longer and at a higher intensity before MUSCULAR FATIGUE
sets in. MUSCLE TONE will increase as fat levels decrease and muscles be-
come 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 in-
crease in size and strength of muscle.
Long term effects of exercise on the CV system
Key terms and definitions 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
Increased capillarisation -
allows for a greater rate
of gaseous exchange at
the lungs/muscles
Cardiac hypertrophy—the
size and strength of the
heart increases
Increased resting stroke
volume - the heart can
pump more per beat due to
increased size and strength
Increased MAX Cardiac
output - the hearts ability
to pump more blood has
increased.
Decrease in resting heart
rate - can supply the same
amount of blood with less
beats, more efficient.
Faster recovery rate - the
faster it returns to RHR the
fitter you are.
Increase in red blood cells -
these are the cells that
carry O2. this will allow
quicker delivery of O2 to
Drop in resting blood
pressure - walls of arteries
and veins become more
elastic
GCSE Physical Education—Components of fitness and testing
Key definitions
Health: a state of emotional, physical and social well being, and not
merely the absence of disease and infirmity.
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
REMEMBER you must be able to state the relationship and links be-
tween them.
Health related components of fitness
Cardiovascular fitness—the ability to exercise
the whole body for long periods of time some-
times known as stamina
Muscular strength—The ability to exert force
against a resistance, such as when you lift a
weight
Muscular endurance the ability to use voluntary
muscles repeatedly without becoming tired
Flexibility—The range of motion of a joint, the
ability of a joint to move freely
Body composition—the percentage of body
weight that is fat, muscle or bone
Skill related components of fitness
Balance—being able to keep the body sta-
ble 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
Agility—the ability to control the move-
ment of the whole body and change posi-
tion quickly
Power—Strength times speed
Speed—the rate at which an individual can
perform a movement or cover a distance.
Fitness tests
Why do we test? Testing identifies STRENGTHS AND WEAKNESSES, al-
lows you to MONITOR PROGRESS and gives you an INCENTIVE TO TRAIN
Sporting Examples
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 im-
portant to them.
Hint: Remember justify means to give an
opinion or order of importance after analy-
sis/evaluation.
GCSE Physical Education—Principles of training
.