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

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