Transcript Long-Term Benefits of Exercise

UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Short term exercising or playing sport causes changes to take place in
the body.
Information/Discussion
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Some of these changes are visible, many are not.
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When the body is working it needs to transport more fuel and 02 to the
working muscles and take away waste products more quickly.
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The changes that take place depend on:
Practical Application
Links
1) The intensity of exercise
2) The duration of the exercise
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Short-Term or Immediate Effects of Exercise
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Information/Discussion
Practical Application
Links
Diagram/Table
Activity
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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.
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Short -Term or Immediate Effects of Exercise
Information/Discussion
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Minute volume increases – volume of air breathed in and out in one minute.
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Capacity to transport and use O2 increases – VO2 Max
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Gaseous exchange becomes more efficient as more O2 is released into the
muscles and more CO2 is removed.
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May become tired (Fatigued) – links with Glucose stores.
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May have aching muscles.
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May become prone to injury.
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May become stressed.
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
MAIN MENU
UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Long-Term Benefits of Exercise
Information/Discussion
Practical Application
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Regular training results in ADAPTATIONS of our bodies.
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This is the reason for training.
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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
Lower resting
heart rate
Recovery rate
improves
Links
Increase in red blood
cells more 02 transported
Diagram/Table
Arteries larger and more
Elastic – blood pressure
reduced
Activity
Cardio-Vascular
Effects
Greater tolerance to
Lactic acid
Quantity and quality of
blood increases
Increased number
of capillaries
Revision
SECTION B
GCSE Physical Education
MAIN MENU
UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Long-Term Benefits of Exercise
Breathing becomes
more efficient
Information/Discussion
Respiratory muscles
become stronger - diaphragm
More O2
less fatigue
Practical Application
Improved lung
capacity
Cardio - Respiratory
Effects
VO2 increases
Links
More efficient
gaseous exchange
Diagram/Table
Vital capacity
increases
More O2 into the
bloodstream and
more CO2 out.
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Long-Term Benefits of Exercise
Muscles hypertrophy
increase in size
Aerobic energy systems
become more efficient
Muscles become
stronger
Muscles store larger
amounts of glycogen
Information/Discussion
Muscle strength
and endurance increase
Cartilage thickens
Practical Application
Stronger tendons/ ligaments
Links
Muscular / skeletal
Effects
Joints become
more stable
Better muscle tone
Diagram/Table
Training thresholds
change as
fitness improves
Flexibility at joints
increases
Muscle fibres
increase in size
Activity
Increase in ability
to utilise fat stores
Bone width and
density increases
Increased number
of mitochondria
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
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:
Information/Discussion
Below are some examples that can be made, but they will vary according to the
identified needs of the performer-
Practical Application
Links with performance:•
Recovery rates
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Heart copes with stress/stroke volume
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Lactic acid tolerance
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Increased amount of O2 going to working muscles helps reduce the effects of
fatigue…
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
MAIN MENU
UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Links Between Long-term effects of training and performance in
physical activity
….
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Muscle hypertrophy
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Muscle strength
Practical Application
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V02 max implications – high VO2 max means people can work at a higher rate for
longer – suffer less fatigue.
Links
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Anaerobic threshold increases – work harder and longer before tiring.
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Ligaments – flexibility links.
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CO2 removal from strenuous work – because it reduces ability to carry O2 in the
blood.
Information/Discussion
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
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.
Information/Discussion
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Your heart rate will slowly fall. The fitter you are, the quicker it will return to
normal.
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Breathing rate will slowly return to normal, your body needs extra oxygen
following exercise to help get rid of lactic acid.
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It can take up to 48 hours to replenish your stores of glycogen.
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Muscles often suffer small micro tears during exercise and need to be repaired
over the next 48 hours.
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Overall, the amount of time your body takes to recover will depend on how fit you
are and how hard the exercise was!
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
MAIN MENU
UNIT 1 - Information
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Recovering from exercise
Information/Discussion
Start
exercise
Practical Application
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:
Links
Diagram/Table
Activity
Stop
exercise
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The fit person has a lower resting heart rate, before they exercise
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The fit person’s heart rate rises more slowly
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The maximum heart rate reached by the fit person is a lot lower than the unfit person.
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The fit person’s heart rate drops quicker when they finish exercise.
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The heart rate of the fit person returns to their resting heart rate in a quicker time.
Revision
SECTION B
GCSE Physical Education
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UNIT 1 – Practical Application
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Long Term adaptations will only be noticed after a period of
training.
Information/Discussion
Practical Application
Links
Perhaps a HRF module – 8/10 weeks –
1)
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Identifying a need
Carrying out a training programme to satisfy the need
Monitoring adaptations
Evaluation process against set goals
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 – Practical Application
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Long term changes/ effects to the body as a result of exercise,
for example:
Information/Discussion
Practical Application
Links
1.
2.
3.
4.
5.
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
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
MAIN MENU
UNIT 1 – Practical Application
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Short term effects of exercise are a little easier to identify:Set up sessions of physical activity and observe the immediate
changes that occur.
Information/Discussion
Practical Application
Short term changes/ effects to the body during exercise, for example;
1.
2.
3.
Links
4.
Diagram/Table
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
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Links
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
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Energy systems
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Intensity/ Duration of Exercise
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Identified needs – Sporting performance/ Healthy
Lifestyle
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Skeletal system
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Respiratory system
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Muscular system
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Cardio-Vascular system
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Training principles
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Training methods
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Aerobic/ Anaerobic zones and thresholds
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Fuel for exercise
Information/Discussion
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
MAIN MENU
UNIT 1 - Activity
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Information/Discussion
Practical Application
1. 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.
Links
Diagram/Table
Activity
2. “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.
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Activity
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
3. Identify four-long term effects of training.
Information/Discussion
Practical Application
4. Explain how long-term training can help to improve performance in
a named sporting activity.
Name of sporting activity…
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
MAIN MENU
UNIT 1 - Activity
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Information/Discussion
Practical Application
Links
5. “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.
6. 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
Diagram/Table
Activity
Explain how each can help to improve
performance:
1)
2)
Revision
SECTION B
GCSE Physical Education
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UNIT 1 – Key Facts/ Glossary
The short term effects of exercise, the long term benefits of
exercise on the skeletal, muscular, cardio-vascular and
respiratory systems as well as the benefits to a sense of well being.
Body at work
Need for O2 and removal of waste
Short-term effects
Energy
Information/Discussion
Practical Application
Links
Long-term effects
• Muscle hypertrophy
• Muscular strength and endurance improve
• Joints more stable, flexibility improves
• Stronger tendons ligaments
• Bone width + density increase
• Heart muscles increases in size + strength
• Cardiac output increases
• Lower resting HR + quicker recovery rate
• 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
Sweating – Raised body
temperature
Increased heart rate
Increased breathing rate
Skins reddens
Aching joints
Fatigue
Stress
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
MAIN MENU