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Glossary of Terms Aerobic This means with the use of oxygen. Aerobic energy is energy that has to be used over a fairly long period of time, with oxygen being used as an energy source. Anaerobic This means without oxygen. Anaerobic energy is energy that is used over a very short period of time, in short bursts, and which does not need oxygen as an energy source. Arterioles Blood vessels into which the arteries sub-divide Capillaries The smallest of the blood vessels & the sites of exchange between blood and tissue. Cardiac Output (CO) Amount of blood pumped out of a ventricle in one minute. Oxygen Debt A state where the body has used more oxygen than it can supply. Respiration The process by which oxygen is carried to the body cells and carbon dioxide is removed. Stroke Volume (SV) Amount of blood pumped out of a ventricle during one contraction of the heart. Tidal Volume (TV) The volume of air you inhale or exhale with each breath. Vasoconstriction The narrowing of blood vessels (constricting) Vasodilation The relaxing of blood vessels (widening) Hypertrophy Growth of muscles as a result of regular physical activity 1 Short Term Effects of Exercise The body does not like change. Body temperature is normally around 37C, & blood is about 50% water. When you exercise you feel hot & lose water through sweating. Various parts of the body have to adapt and change to return these to normal: 1) Cardiovascular responses 2) Cardio-respiratory responses 3) Redistribution of blood 4) Respiration in muscle cells Even before we start to exercise, our bodies release the hormone adrenalin. This prepares us for action by stimulating the circulatory & respiratory systems. TASK 1 – Group work Using the table below, write some physiological changes that happen to the body when you do exercise. Changes Why ___________________ ___________________ ___________________ ___________________ ___________________ ___________________ 2 1) Cardio-vascular Responses to Exercise Increase in Heart Rate H.R. increases with exercise. The heart pumps blood faster around the body. The heart fills up fuller when it relaxes, which stretches it like elastic, so it contracts more strongly. Pumps out more blood with each beat. Vascular Responses The veins squirt blood faster back to the heart. Effect on Stroke Volume S.V. increases with severe exercise & with specialist training. Effect on Cardiac Output C.O. increases It is the increase in H.R. which accounts for the increased C.O. TASK 2: What is Stroke Volume: [1] ________________________________________________________________ ________________________________________________________________ TASK 3: What is Cardiac Output: [1] ________________________________________________________________ ________________________________________________________________ As a Result of these Changes: The C.V. system delivers more oxygen & glucose to the working muscles Carbon dioxide removed from muscle more quickly. 3 2) Cardio-respiratory Responses to Exercises Effects of Oxygen Uptake The lungs work harder & faster to take in oxygen faster & to remove carbon dioxide faster. Breathing Frequency Rate of breathing increases Tidal volume increases [The volume of air you inhale or exhale with each breath] Oxygen used during exercise can be up to 20 times a person’s normal oxygen uptake. Therefore the depth of breathing increases & the blood flow through the lungs is increased. Most of the lactic acid gets turned into carbon dioxide & water Gaseous exchange in the lungs speeds up Delivery of Oxygen Heart & lungs work harder to deliver oxygen to the muscles quicker. Blood flow is increased through lungs Oxygen Debt Muscles need extra oxygen to get rid of lactic acid, known as OXYGEN DEBT TASK 4: How is the oxygen debt repaid? [1] ________________________________________________________________ ________________________________________________________________ 4 3) Redistribution of Blood During Exercise Some parts of the body differ in blood flow during exercise than at rest, and some don’t. Carbon dioxide levels increase in the blood. Lungs react breathing faster & deeper, increasing the oxygen uptake. Blood flow increased through the lungs Arterioles widen so BP doesn’t get too high. BP increases temporarily Blood flows faster When You Get Hot Blood gets shunted from where it is needed less, to where it is needed most. To allow for this, blood vessels widen (vasodilation) & constrict (vasoconstriction) at different points Blood gets hotter due to heat being generated by increased respiration To cool down, more blood is shunted close to the skin, which reddens the skin. You sweat which cools you by evaporation. Adapted from Gallagher, Fountain & Gee (1997). Physical Education Through Diagrams (Pg.19) 5 4) Respiration in the Muscle Cells First, the muscles start to work harder because of the increased stressed. There are more muscular contractions Increased blood flow to the working muscles. More muscle fibres in the muscles contract. Increased muscle contraction means that more energy is required. The temperature in the muscles increases Respiration in the muscles cells increases, using oxygen & glucose. Lots more carbon dioxide is produced, & some lactic acid. TASK 5: What is respiration? [1] _____________________________________________________ _____________________________________________________ _____________________________________________________ As a Result of these Changes: Oxygen is used up quickly by the cells. Oxygen Glucose Glucose is used up quickly by the cells. Lots of carbon dioxide produced. Muscle Some lactic acid produced. Lots of heat produced. Carbon Dioxide 6 Lactic Acid Heat TASK 6: Complete the following paragraphs summarising the short term effects of exercise. There is a selection of words below, but not all are used. [10] As soon as the body undertakes exercise, the ____________________ start to work harder. Extra energy is required, therefore ____________________ speeds up. This means the level of carbon dioxide in the blood ____________________. The brain detects this and sends signals to your ____________________ and ____________________ to work faster. The lungs breath ____________________ and deeper, increasing the ____________________. In turn ____________________ is removed faster and ____________________ taken in quicker. The ____________________ beats faster, pumping ____________________ faster around the body. It ____________________ more strongly and pumps out more blood with each ____________________. Blood gets ____________________ from where it is needed less to where the action is. To allow this to happen, blood vessels widen (this is known as ____________________) and constrict (this is known as ____________________) The muscles generate more ____________________, so the blood gets hotter. The ____________________ reddens because more blood is shunted close to the surface. ____________________ also helps to cool the body down. SHUNTED FASTER OXYGEN HEART LUNGS SKIN MUSCLES BREATHING VASODILATION RESPIRATION VASOCONSTRICTION TEMPERATURE BLOOD SWEATING INCREASES 7 BEAT CAPILLARIES CARBON DIOXIDE EVAPORATION TIDAL VOLUME HEAT CONTRACTS HEART How the body changes during exercise - Summary 1. During exercise, cell respiration in your muscles increases. So the level of CO2 in your blood rises. 9. You sweat, which cools you by evaporation. 8. The exercise generates heat. So your blood gets hotter. More blood is shunted close to the skin to cool down. This makes your skin redden. 2. Your brain detects this and sends a signal to your lungs to breathe faster & deeper. 3. Gas exchange speeds up – more CO2 passes out of the blood and more O2 passes into it. 7. This means more O2 reaches the muscles each minute and more CO2 is carried away. 4. The brain also sends a signal to your heart to beat faster – your heart rate goes up. 6. So cardiac output rises too. More blood gets pumped to the muscles each minute. 5. Your muscles squeeze on veins, sending more blood back to the heart. This makes stroke volume rise. 8 Recovery After Exercise We have seen the changes that take place during exercise. It takes some tine for your body to recover after exercise: Heart Rate Heart rate returns to resting. The fitter you are the faster this happens. How Long to Recover? The time it takes to recover depends on: The intensity Fitness level Heavy training sessions should be followed by light sessions or allow 48 hours to recover. 200 A_______ 180 B_______ 160 Heart Rate (BPM) 140 120 100 80 60 40 20 0 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 Exercise Time (mins) 18 19 TASK 7: From the graph charting heart rate during exercise answer the following questions: a) Label the ‘Fit’ and ‘Less Fit’ person on the graph. [1] b) Give two reasons to explain your choice. [2] 20 21 22 23 24 25 Lactic Acid Removal Oxygen removes lactic acid (known as repaying oxygen debt) Speeded up by cooling down Muscle Repair During training muscles can suffer minor damage. Stiffness & soreness take time to clear: _________________________________________ _________________________________________ _________________________________________ _________________________________________ Stretching as part of cool down helps prevent stiffness. _________________________________________ c) What is the resting heart for the Fit and Less fit person? [2] Fit: ___________________________ Unfit: _________________________ 9 Exercise may cause microscopic tears in fibres. Long Term Effects of Exercise Long term training causes increased load & stress on the body. Various parts of the body must adapt to accommodate these changes (These changes depend on the type of training undertaken) On the Cardiovascular & Circulatory Systems Heart grows bigger After exercise HR returns to normal faster Holds more blood Volume of blood in body increases Therefore increased production of red blood cells & haemoglobin Arteries become larger in size Contracts more strongly Arteries become more elastic Resting Heart rate (RHR) falls More efficient pump Blood pressure falls On the Respiratory System The muscles involved in breathing become stronger (intercostal muscles& diaphragm) Increased capillary growth around alveoli Chest cavity increases in size. Therefore we can breathe in more air and continue to do so for a longer time More blood carried to alveoli Don’t get tired so quickly Work closer to VO2 max (The max amount of O2 that we can take in and use in our bodies in one minute) Lungs expand further More alveoli available for gas exchange More 02 We can increase our VO2 max by as much as 20% C02 removed Overall – the rate at which O2 is moved to the muscles and CO2 is removed is faster. So you don’t get tired so fast. [1] TASK 8 Why can the lungs expand further? ________________________________________________________________ ________________________________________________________________ 10 On the Body in General Tendons become stronger More capillaries form around the muscle Ligaments become more flexible Muscles better at tolerating lactic Bones become stronger as more calcium is produced Muscles contract more strongly More calcium is produced Muscles store more ATP, CP & glycogen Fast twitch fibres increase in size (hypertrophy) TASK 9 [4] Using the changes given so far, work out which are caused by Aerobic Training, Anaerobic Training & Resistance Training Aerobic Training Anaerobic Training Resistance Training 1) Reduced RHR 1) Fast twitch muscle fibres 1) Hypertrophy of muscles 2) Blood pressure reduced increase in size 2) More of ATP, CP & glycogen 3) ________________________ 2) More of ATP, CP & glycogen stored in muscles stored in muscles 3) ________________________ 3) ________________________ __________________________ __________________________ __________________________ __________________________ 4) ________________________ __________________________ __________________________ 4) ________________________ __________________________ __________________________ 5) ________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________ 4) ________________________ __________________________ __________________________ 5) ________________________ __________________________ __________________________ 11 Past Paper Questions 1) (i) Heart rate changes with the introduction of exercise. How can heart rate be used in sport and the assessment of physical fitness? [2] ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ (ii) During exercise certain other physiological changes take place. List two other changes and state why these take place. [4] ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ 2) Muscles obtain energy from glucose in a process called aerobic respiration. i) What other substance is needed for this? [1] ____________________________________________________________________ ii) Name the two waste products and explain how they are excreted. [2] ____________________________________________________________________ ____________________________________________________________________ 3) When you exercise your body loses heat by evaporation. Explain how this process takes place: [2] ____________________________________________________________________ ____________________________________________________________________ 4) When you exercise, some blood is shunted to where it is needed more. [1] Give an example: ______________________________________________________ ____________________________________________________________________ 5) What effect does exercise have on cardiac output? [2] ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ 12 6) These are two changes that take place in the body during a training run: a) His heart beats faster [1] b) He breathes more heavily [1] Explain how each change is helpful to the athlete: a) __________________________________________________________________ ____________________________________________________________________ b) __________________________________________________________________ ____________________________________________________________________ 7) a) What happens to an individual’s heart rate when they start exercising? [1] ____________________________________________________________________ ____________________________________________________________________ b) Why is this an advantage to the performer? [1] ____________________________________________________________________ ____________________________________________________________________ 8) ”During strenuous sporting activity visible and immediate changes to the body can take place” Describe three visible and immediate changes that can take place to the body during strenuous sporting activity [3] I _______________________________________________________________ ________________________________________________________________ ________________________________________________________________ II ______________________________________________________________ ________________________________________________________________ ________________________________________________________________ III _____________________________________________________________ ________________________________________________________________ ________________________________________________________________ 9) Explain how the blood circulatory system helps to stop the body over-heating during exercise. [1] ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ 10) Why does the body get warmer during exercise? [1] ____________________________________________________________________ ____________________________________________________________________ 13 11) 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 effects of aerobic exercise [4] Explain how each can help to improve performance. _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ I _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ II _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ 12) “Taking part in sporting activity makes the body respond by changing both immediately and adapting over time to the level of activity.” Outline four short-term effects of exercise on the body. [4} I _______________________________________________________________ ________________________________________________________________ II ______________________________________________________________ ________________________________________________________________ III _____________________________________________________________ ________________________________________________________________ IV _____________________________________________________________ ________________________________________________________________ 14 13) The graph below shows the heart rate of two sixteen year old athletes when training at the same intensity. (i) Which athlete is the fitter, A or B? [1] ________________________________________________________________ (ii) Using information from the graph to help you, give two reasons for your answer. [1] I ___________________________________________________________ II ___________________________________________________________ TOTAL = 58 MARKS 2005/06 15