1. UNIT 1 - Information
Short term exercising or playing sport causes changes to take place in the body.
Some of these changes are visible, many are not.
When the body is working it needs to transport more fuel and 02 to the working muscles and take away waste products more quickly.
The changes that take place depend on:
1) The intensity of exercise
2) The duration of the exercise

2. Short-Term or Immediate Effects of Exercise
UNIT 1 - Information
Short-Term or Immediate Effects of Exercise
Heart rate increases to provide O2 + nutrients = Energy (Release of Adrenaline helps increase HR)
Cardiac output increases – Output per Minute.
Stroke Volume Increases – Output per heartbeat.
Blood flow is faster and re-distributed to working muscles.
More O2 reaches muscles and more CO2 removed.
Arteries dilate (widen) to maintain Blood Pressure.
The skin reddens as blood moves to the surface of the skin to help lose heat through Radiation and prevent overheating.
The body sweats more than normal, (the body temperature rises) the body heat generated by exercise makes the sweat evaporate which helps to cool the body down.
Respiratory rate increases to provide O2 and remove CO2 – how many breaths per minute.

3. Short -Term or Immediate Effects of Exercise
UNIT 1 - Information
Short -Term or Immediate Effects of Exercise
Minute volume increases – volume of air breathed in and out in one minute.
Capacity to transport and use O2 increases – VO2 Max
Gaseous exchange becomes more efficient as more O2 is released into the muscles and more CO2 is removed.
May become tired (Fatigued) – links with Glucose stores.
May have aching muscles.
May become prone to injury.
May become stressed.

4. Long-Term Benefits of Exercise
UNIT 1 - Information
Long-Term Benefits of Exercise
Regular training results in ADAPTATIONS of our bodies.
This is the reason for training.
The TYPE of training carried out determines what adaptations take place.
Heart becomes
stronger and larger
contracts with
greater force
Increased stroke
Volume – pumps
less times
Recovery rate
improves
Lower resting
heart rate
Increase in red blood
cells more 02 transported
Cardio-Vascular
Effects
Quantity and quality of
blood increases
Arteries larger and more
Elastic – blood pressure
reduced
Greater tolerance to
Lactic acid
Increased number
of capillaries

5. become stronger - diaphragm
UNIT 1 - Information
Long-Term Benefits of Exercise
Breathing becomes
more efficient
Respiratory muscles
become stronger - diaphragm
More O2
less fatigue
Improved lung
capacity
Cardio - Respiratory
Effects
VO2 increases
More efficient
gaseous exchange
Vital capacity
increases
More O2 into the
bloodstream and
more CO2 out.

6. Long-Term Benefits of Exercise
UNIT 1 - Information
Long-Term Benefits of Exercise
Aerobic energy systems
become more efficient
Muscles become
stronger
Muscles hypertrophy
increase in size
Muscles store larger
amounts of glycogen
Muscle strength
and endurance increase
Cartilage thickens
Muscular / skeletal
Effects
Joints become
more stable
Stronger tendons/ ligaments
Better muscle tone
Training thresholds
change as
fitness improves
Flexibility at joints
increases
Bone width and
density increases
Increased number
of mitochondria
Muscle fibres
increase in size
Increase in ability
to utilise fat stores

7. Links with performance:-
UNIT 1 - Information
Links Between Long-term effects of training and performance in physical activity
Candidate should be able to use their knowledge of the systems of the body, training methods and long term adaptations of training to make the links:
Below are some examples that can be made, but they will vary according to the identified needs of the performer-
Links with performance:-
Recovery rates
Heart copes with stress/stroke volume
Lactic acid tolerance
Increased amount of O2 going to working muscles helps reduce the effects of fatigue…

8. UNIT 1 - Information
Links Between Long-term effects of training and performance in physical activity ….
Muscle hypertrophy
Muscle strength
V02 max implications – high VO2 max means people can work at a higher rate for longer – suffer less fatigue.
Anaerobic threshold increases – work harder and longer before tiring.
Ligaments – flexibility links.
CO2 removal from strenuous work – because it reduces ability to carry O2 in the blood.

9. Recovering from exercise
UNIT 1 - Information
Recovering from exercise
When you stop exercising, it takes time for your body to return back to its normal resting state. This is to help clear the waste products of exercise, such as carbon dioxide and lactic acid.
Your heart rate will slowly fall. The fitter you are, the quicker it will return to normal.
Breathing rate will slowly return to normal, your body needs extra oxygen following exercise to help get rid of lactic acid.
It can take up to 48 hours to replenish your stores of glycogen.
Muscles often suffer small micro tears during exercise and need to be repaired over the next 48 hours.
Overall, the amount of time your body takes to recover will depend on how fit you are and how hard the exercise was!

10. Recovering from exercise
UNIT 1 - Information
Recovering from exercise
Start
exercise
Stop
exercise
This graph shows the difference between the heart rate of a fit person who exercises regularly and someone who does not exercise. You can see the following:
The fit person has a lower resting heart rate, before they exercise
The fit person’s heart rate rises more slowly
The maximum heart rate reached by the fit person is a lot lower than the unfit person.
The fit person’s heart rate drops quicker when they finish exercise.
The heart rate of the fit person returns to their resting heart rate in a quicker time.

11. Long Term adaptations will only be noticed after a period of training.
UNIT 1 – Practical Application
Long Term adaptations will only be noticed after a period of training.
Perhaps a HRF module – 8/10 weeks –
Identifying a need
Carrying out a training programme to satisfy the need
Monitoring adaptations
Evaluation process against set goals

12. UNIT 1 – Practical Application
Long term changes/ effects to the body as a result of exercise, for example:
Fitness testing by the group
Data recorded as a result of testing
Improvement targets set and monitored over a period of time
Linking training zones and the overall effects on fitness, health and well being
Short and longer term analysis of data along with ICT resources to consider cardio-respiratory and cardio-vascular changes

13. Short term effects of exercise are a little easier to identify:-
UNIT 1 – Practical Application
Short term effects of exercise are a little easier to identify:-
Set up sessions of physical activity and observe the immediate changes that occur.
Short term changes/ effects to the body during exercise, for example;
Pupils lead a warm up for a specific activity
Pupils introduce and develop a skill micro session
Heart rate monitoring taking place during each phase of the session
Observation, analysis and discussion of the visible effects/ changes taking place

14. UNIT 1 - Links Energy systems Intensity/ Duration of Exercise
Identified needs – Sporting performance/ Healthy Lifestyle
Skeletal system
Respiratory system
Muscular system
Cardio-Vascular system
Training principles
Training methods
Aerobic/ Anaerobic zones and thresholds
Fuel for exercise

15. UNIT 1 - Activity
During vigorous exercise the following change can take place in the body:
The heart beats faster
Breathing becomes heavier
Sweating occurs
Skin reddens
Explain why these changes help the body to cope with the demands of vigorous exercise.
“During strenuous sporting activity visible and immediate changes to the body can take place.”
Describe 3 visible and immediate changes that can take place to the body during strenuous sporting activity.

16. UNIT 1 - Activity Identify four-long term effects of training.
Explain how long-term training can help to improve performance in a named sporting activity.
Name of sporting activity…

17. UNIT 1 - Activity
“Taking part in sporting activity makes the body respond by changing both immediately and adapting over time to the level of activity.”
a) Outline four short-term effects of exercise on the body.
b) Describe four long-term benefits for health and physical fitness of
long-term training.
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 effect of aerobic exercise
Explain how each can help to improve performance: 1) 2)

18. UNIT 1 – Key Facts/ Glossary
Body at work
Need for O2 and removal of waste
Energy
Short-term effects
Long-term effects
Sweating – Raised body temperature
Muscle hypertrophy
Muscular strength and endurance improve
Increased heart rate
Joints more stable, flexibility improves
Stronger tendons ligaments
Increased breathing rate
Bone width + density increase
Skins reddens
Heart muscles increases in size + strength
Aching joints
Fatigue
Cardiac output increases
Lower resting HR + quicker recovery rate
Stress
Increased volume of blood
Increased strength of diaphragm
Diffusion rate is greater
Increase in vital capacity
VO2 increases
More efficient gaseous exchange
Improved lung capacity