Exercise

• Aerobic exercise


  • Uses oxygen for energy production
  • Includes activities that are of a long duration
  • Includes activities that are of a moderate intensity
  • The heart and lungs can supply all the blood and oxygen to the working muscles to produce energy aerobically
• Sports and activities (aerobic)


  • Long distance cycling
  • Marathon running
  • Triathlon
• Aerobic equation


  Glucose + O₂ → CO₂ + H₂O + Heat + Energy
• • Glucose and oxygen combine to release energy aerobically
  • This process produces carbon dioxide, water and heat (and energy)
• Anaerobic exercise


  • Does not use oxygen for energy production
  • Include activities that are of a short duration
  • Includes activities that are of a high intensity
  • The heart and lungs cannot supply blood and oxygen to muscles fast enough to use so energy is produced anaerobically
• Anaerobic equation


  Glucose → lactic Acid + Energy
• • Lactic acid is produced as a waste product when carbohydrates are broken down without oxygen during anaerobic respiration
  • This causes muscles to become tired and work less efficient
• Excess post-exercise oxygen consumption (EPOC)


  • The additional amount of oxygen consumed after anaerobic exercise
  • Refers to the amount of oxygen needed to recover after exercise
  • Enables lactic acid to be converted to glucose, carbon dioxide and water
  • Explains why we breathe deeply and quickly after vigorous exercise
• EPOC is sometimes referred to as oxygen debt
• Analysing EPOC


  • The resting requirement identifies how much oxygen is required at rest
  • When we start to exercise the demand for oxygen increases. it takes time to get the oxygen to the working muscles, not all the oxygen can be provided (anaerobic) we get an O₂ deficit
  • When we stop exercising the demand for oxygen remains higher (to pay back the deficit) this is EPOC
• Recovery process


  1. Cool down

  2. Massage

  3. Ice baths

  4. Manipulation of diet
• Cool down


  Light exercise and stretching help to keep the breathing/heart rate elevated, ensuring blood flow to the muscles which helps convert the lactic acid to glucose, carbon dioxide and water to prevent muscle soreness
• Cool down


  • Any sport or activity after vigorous exercise
• Massage


  • Reduces inflammation of a tender area
  • Increases blood flow, so increases oxygen delivery to the muscles which helps the removal of lactic acid
• Massage


  • Games players may use an ice bath after an intense match to help recovery
• Ice baths


  • Aid and repair micro tears in muscle fibres preventing DOMS
  • Reduce swelling of an injured area
  • When you get out an ice bath the warmer temperature dilates blood vessels which allows oxygenated blood to rush to the muscles removing lactic acid and other waste products
• Ice baths


  • Games players may use an ice bath after an intense match to help recovery
• Carbohydrates


  Foods high in carbohydrates should be consumed soon after exercise to replace glycogen stores
• Rehydration


  Water or isotonic drinks should be consumed before during and after vigorous exercise to replace fluids that are lost during exercise and prevent dizziness and nausea that are symptoms of dehydration
• Carbohydrates and rehydration


  • Endurance athletes such as runners
  • Any performer that sweats needs to rehydrate
• Immediate effects of exercise

  1. Getting hot

  2. Getting sweaty

  3. Having red skin

  4. Increased depth and rate of breathing

  5. Increased heart rate
• Getting hot


  Heat is a by-product of energy production, the harder we train the hotter we get
• Getting sweaty


  Sweat glands produce sweat to cool you down, sweat evaporating from the surface of your skin removes some body heat
• Having red skin


  Blood vessels dilate close the surface of the skin to help you lose heat, this makes you look red
• Increased depth and rate of breathing

  This allows more gaseous exchange to occur more quickly. More oxygen can be delivered to the working muscles and more carbon dioxide can be removed
• Increased heart rate


  This allows gases to be transported around the body. Oxygen can be delivered to the working muscles and carbon dioxide can be removed
• Short-term effects of exercise

  1. Tiredness and fatigue

  2. Light headedness or nausea

  3. Aching muscles

  4. Cramp

  5. DOMS
• Tiredness and fatigue


  When we are exercising energy, stores are being use up this will lead to tiredness and fatigue
• Light headedness or nausea

  When we exercise, we lose fluids, this can lead to dehydration, Light headedness and nausea are symptoms of being dehydrated
• Aching muscles


  Blood vessels dilate close the surface of the skin to help you lose heat, this makes you look red
• Cramp


  Cramp is an involuntary muscular contraction. A cause of cramp is a depletion of energy stores or dehydration and a lack of electrolytes due to sweating
• DOMS


  DOMS can occur due to micro tears in the muscles from vigorous activity
• Long-term effects of exercise and improvements in specific components of fitness

  1. Change in body shape

  2. Improved stamina

  3. Increase in size of the heart (cardiac hypertrophy)

  4. Lower resting heart rate (bradycardia)
• Change in body shape


  A change in body shape can improve performance. An increase in muscle mass will assist in strength and power sports such as sprinting and rugby. A reduction of body fat will assist a long-distance runner
• Improved stamina


  Improved stamina will allow performers to last longer in an activity without getting tired. For example, performing to a high standard for 90 minutes in football
• Increase in size of the heart (cardiac hypertrophy)

  An increase in the size of the heart will allow more blood pumped per beat (stroke volume) when exercising. This will allow more oxygen to be delivered to the working muscles
• Lower resting heart rate (bradycardia)


  Because the heart can pump more blood per beat it will not have to work as hard at rest therefore resting heart rate will be lower
• Components of fitness

  • Strength
  • Cardiovascular endurance
  • Speed
  • Flexibility
  • Muscular endurance
• Strength


  Allows us to provide a force applied by a muscle group to overcome a resistance
• Cardiovascular endurance


  Allows oxygen to be supplied to the working muscle so you can perform for a long time without getting tired