1. Short and long term effects of exercise
Adaptations of training

2. Immediate effects of exercise
Your heart will beat faster and stronger
Your breathing will quicken and deepen (we become breathless eventually)
Body temperature will rise
You will start to sweat
Muscles will begin to ache more oxygen needed to working muscles.

3. Faster heart rate
Our heart rate will be raised by the release of adrenaline
This is why our heart rate can quicken in stressful situations.
More blood is pumped to the lungs faster so that more oxygen can be circulated around the body.
Fitter bigger heart and can deal with situations better

4. Quicker and deeper breathing respiratory system
The harder we exercise the deeper and quicker we will breathe
Increase in breathing means more oxygen to the muscles
If we cant and there does come a point it results in cramp
High red blood cell count, therefore high haemoglobin will allow athletes to cope better

5. Rise in body temperature
When we exercise our muscles generate heat.
Therefore body temp rises above the normal range (between 36.4 and 37.2 degrees)
We regulate our body temperature by sweating when hot and shivering when cold.

6. Sweating
Some energy is turned into heat and is lost from body through sweat.
Two problems which are caused by this are loss of water and loss of salt.

7. Muscle ache Energy is carried in our blood as the form of glucose
Also muscles need oxygen and this is gained via our respiratory system and again I carried in are blood to working muscles.
Also waste products are exchanged in the blood such as carbon dioxide.
If the muscles cannot get sufficient oxygen the muscles will cramp and lactic acid will form causing muscles to ache.

8. Aerobic and anaerobic training and exercise
Exercise for cardiovascular fitness can be both aerobic and anaerobic or a combination of both
Effects that will take place will include
Heart will pump more blood per beat (stroke volume)
Heart will recover quicker
Heart will beat slower at rest (reduced resting pulse rate)
Number of capillaries will increase
Cardiovascular system will become more efficient thus improve performance

9. Aerobic and anaerobic Aerobic fitness will help in endurance events
Anaerobic will help in events with short fast bursts of energy examples include up to 400m sprint.
Anaerobic can lat up to 40 seconds even then athletes are gasping for oxygen
Have to repay oxygen debut which means replace oxygen to respiratory system and get rid of waste.

10. Long term benefits of exercise training
Long term physiological adaptations are those that occur in the body as the result of a long term training programme.
There are certain long term effects of exercise on the heart, blood, and the blood vessels.
Long term adaptations will include changes to the cardiovascular and respiratory system. Cardiac output, stroke volume, heart rate response, capillary density, lung volumes and capacities, gaseous exchange. Muscular system will change Hypertrophy, neuromuscular, mitochondrial density and ATP re-synthesis.

11. Cardiovascular fitness and health
Cardiovascular fitness has many benefits to health and they are:
Reduce blood pressure
Reduce stress
Burn off excess calories, improving our body composition
Increase our heart in size thickness and strength
Increase the size of the chambers of the heart.

12. Aerobic muscular adaptations
Slow twitch muscle fibres will enlarge by up to 22% in size.
this gives greater potential for aerobic energy production. (larger fibres means greater mitochondrial activity).
There is an increase in size and also mitochondria
Activity of oxidative enzymes is increased which helps break down food quickly thus therefore more glycogen can be stored in muscles.
With hypertrophy of slow twitch muscles more continuous energy.
Increase of up to 80% myoglobin (myoglobin is the substance within the muscle that carries oxygen to the mitochondria).

13. Anaerobic adaptations
Muscle hypertrophy of fast twitch muscle fibres
Increases levels of ATP and PC within the muscle. Therefore increase in capacity of the ATP-PC energy system.
Increased enzyme activity results in quicker break down of ATP
Increase in the glycolytic capacity of muscles
Buffering system in muscles is improved.

14. Cardiovascular adaptations to training (heart)
Cardiac hypertrophy size of heart increases.
Stroke volume increases both at rest and during exercise (per minute) resting heart rate will be decreased.
When resting heart rate reaches below 60 beats per minute Bradycardia results.
As stroke volume increases so does cardiac out put. By up to min in trained athletes.

15. Cardiovascular adaptations to training (vascular and circulatory)
Increased capillarisation more efficient new capillaries may even develop which means more blood flow to muscles.
Improvements in vasculature efficiency (especially arteries) to vasoconstrict and vasodilate.
Decreased resting blood pressure
Increase in blood plasma this controls viscosity and allows blood to flow easier.
An increase in red blood cell and haemoglobin.

16. Respiratory adaptations to training
Respiratory system is responsible receiving Oxygen into the body and dealing with waste products.
There is an increase in lung volume
Vital capacity is increased (max inspiration)
Tidal volume increases during exercise
Respiratory muscles get stronger become more efficient lungs get bigger.
Pulmonary diffusion becomes more efficient more O2 can enter the blood.

17. Body's energy sources for movement
All movement requires a series of muscle contractions
stored Chemical energy must be transfer to mechanical energy this involves break down or splitting of ATP and this allows movement.
Limited amount of this high energy compound in muscle cells (only produce few seconds).
ATP must continually be resynthesised in order to produce energy.

18. ATP energy
ATP resynthesis occurs via aerobic metabolism break down of fat and carbohydrates in the presence of O2.
Slow process, cant produce quick enough during high intensity.
Body has therefore adapted three ways to resynthesis ATP to ensure a continuous supply of energy.

19. Pathways/ energy systems
There are three basic pathways or energy systems which help replenishes ATP.
The alactic or ATP-PC system
The lactic acid system
The aerobic system
Anaerobic energy production will rely on the first two systems the ATP-PC or lactic acid system and aerobic will rely on the aerobic system.

20. The alactic/ATP-PC System
Rapid regeneration of ATP through another rich compound called phosphocreatine
This phosphocreatine helps rebuild ATP
Used during very intense exercise but once again this substance is very limited within muscles.
Its levels start to fall as it uses energy to replenishes also.
Fatigue normally occurs when ATP can no longer resynthesis (about 8-10 seconds).

21. Equation Adenosine p p p (high energy bond) Adenosine p p ENERGY P
1. ATP ADP----+ P + ENERGY (results in muscle contraction)
Creatine p
Creatine ENERGY P
2. CP C + P + ENERGY (For ATP resynthesis)
Adenosine p p + p
Adenosine p p p ( high energy bond)
3. ENERGY + ADP + P ATP

22. The lactic acid pathway
Once phosphocreatine has been deleted ATP must be resynthesised through Glycogen.
Glycogen stored in muscles transferred from starch/ glucose.
Before glycogen or glucose can be used it must be converted into a compound glucose 6 phosphate. A process which itself requires one ATP.
The breaking down of this molecule is called glycolysis.

23. Glycolysis
Glycotic enzymes work on breaking down the glucose molecules in a series of reactions 12 in total.
In the cytoplasm of the cell glucose-6-phosphate is downgraded to form pyruvic acid.
In the absence of oxygen this is converted into lactic acid by the enzyme lactate dehydrogenase, LDH.
This process helps resynthesis 3 molecules of ATP but uses one.
This energy system can be used for a 400m runner 10 seconds – 3 minutes.