2. Immediate and long term response to exercise This relates to: HEART BLOOD LUNGS MUSCLES This presentation was produced by: Lee Phillips, Chris Bain, Nico Ross and Martin Britain

3. Immediate response to exercise Muscles start to work harder, respiration speeds up in muscle fibres to produce extra energy the brain detects this rise and sends a signal to the heart and lungs to work faster. The lungs start breathing faster and more deeply this removes carbon dioxide and takes in oxygen faster At the same time the heart starts beating faster and pumps blood faster around the body

4. Immediate response to exercise Muscles contract and relax more. Lactic acid builds up in the muscles as they get weaker and looser. Oxygen levels decrease and you need to breathe vigorously to get oxygen. Meanwhile contracting muscles squeeze on veins squirting blood faster to the heart

5. Blood vessels under the skin widen. This is called vasodilation. Now more blood flows near the surface, where it can lose heat by radiation. The blood vessels under the skin contract. This is called vasoconstriction. Now less blood flows near the surface so less heat is lost. Immediate response to exercise

8. What is shunting blood around the body When you are exercising the body shunts blood to the different muscles e.g if you are working on your Triceps and Biceps the extra blood that would go to the other muscles is now been shunted to the Triceps and Biceps because they need the extra oxygenated blood to work.

9. BLOOD (LONG TERM) The heart grows larger. Its walls grow a little thicker. So it can hold more blood and contract more strongly. Its now a better pump. The body makes more blood with more red blood cells in it. So more oxygen can be carried. Arteries grow larger and more elastic. The blood pressure falls because there is not as much friction between the blood and the vessel walls More capillaries grow around the alveoli. This means more blood is available for gas exchange, because gas exchange is speeded up. This means you can exercise for longer with out tiring

10. BLOOD (Long Term) The resting heart rate falls The heart rate returns to normal more quickly after exercise because the Cardio -vascular and respiratory systems are more efficient

11. Long term response Regular aerobic exercise strengthens the muscles you use for breathing, making your breathing more efficient. You breathe more deeply but need fewer breaths to take in the same amount of air, so your rate of breathing slows down. This may be why people who take regular aerobic exercise tend to live longer than people who don’t

12. Lung capacity & sporting success Lung capacities differ with age, sex, body type and aerobic fitness.However just having a large lung capacity does not mean that you will have aerobic fitness.

13. Lung capacity (long term) Tidal volume Tidal volume is the amount of air breathed in and out during normal breathing. When resting about 500ml move in and out of the lungs with each breathe. Vital capacity our vital capacity is the largest amount of air that can be forced out of our lungs after we have taken in as much air as we can in one breath

14. Lung capacity (long term) Residual volume OUR total lung capacity is our vital capacity added to our residual volume

15. Responses on the Muscles Immediate Adaptations Training Tips

16. Blood flow increases to the muscles Working muscles pick up more oxygen The temperature increases in the muscles Muscle contractions increase

17. More aerobically fit you get the better the muscles work. Anaerobic fitness will improve if you stress the muscles. Ordinary tasks become much easier.

18. More muscle mass can make you feel more energetic. Normal body functions become easier.I.E. Calories can get burnt off while watching t.v.

19. Your less likely to get an injury if muscles are strong. Extreme muscle mass strengthens bones. Helps keep the bones aligned. More blood capillaries are formed.

20. Always work on both muscle pairs.I.E.Biceps, Triceps. Work on bodies major muscles so theirs no imbalance. Try to work in a supervised gym.

21. Check your posture in a mirror(full sized). Always bend your Knees not your back. Never work on very heavy weights till your 18, bones are still growing at a younger age.