Sport test effects of exercise

30 seconds measured

Resting heart rate: 60Bmp

Resting breathing rate: 52

I then ran for about 15 minutes at a steady jogging pace. While jogging I had to run up a hill, when I ran up the hill it made me lose speed because of the incline it made me more tired, then when I got to the top, going down made it a lot easier and made me pickup speed.

Middle heart rate: 86BPM

Middle breathing rate: 120

I then rested for 10 minutes and had a mars bar to try and regain some energy, the mars bar could have given me a sugar rush.

I then jogged back home and my final breathing rate was: 114

And my heart rate was 148

Long Term Effects of Exercise

Musculoskeletal

After a long time of training at a high intensity of weight training or anything that as some sort of resistance, it will put strain on the skeletal muscle. Then the muscle because of this will start to tear (micro tears) and after a long period of time ETC: 6 weeks, the muscle will repair itself bigger and stronger every time. If you continue like this it will increase your muscle size and this is called hypertrophy.

Our skeleton responds to weight training or something with a resistance and will become stronger and have more chance of withstanding impact from sport or exercise. This happens because when we exercise we increase are mineral content within are bones, therefore making the bones stronger and harder.

Exercise also effects are joints , meaning due to exrecise they become more stable and flexable, also increasing the thickness of are cartilage at the ends of the bones. Which means there is more synovial fluid being produced, furthermore making are joints stronger and less likely to suffer injury or strains. 

Cardio-respiratory system

The top changes that happen to the cardiovascular system are due to endurance exercise that may causes extra oxygen to be produced by the heart, to the muscles which are being used at a high intensity.

If you was to compare a top endurance athlete (Mo Farah) to an average person who does not do endrance sports or exercise, then you would find that the walls of Mo Farahs left ventrcle is some what thicker, than of the average person, who does not perform edurance exercise. The term for this is cardiac hypertrophy

For an example: we exercise are muscles and these become bigger and stronger, this is exactly the same for the heart. The more you do aerobic exersice you take part in, the larger your heart will become. After a long time of traing and endurance exercise, your heart will start to increase its stroke volume, meaning the amount of blood pumped out of the heart a beat will increase. Furthermore the walls of the heart start to become thicker, this means more blood can be pumper per beat, because now the walls are thicker it means they can contact more agressivaly.Eventually your heart will decrease in resting heartrate, this is because as the stroke volume is increased , in addition it means the heart does not need to beat as often to get the same amount of blood around the muscles.The average resting heart rate for an average human is inbertween 66-72 beats per mintue(Bpm), where a top endurance athletes should be on average 38-44 Bpm.  Miguel Indurain, a five-time Tour de France winner and Olympic gold medalist, recorded a resting heart rate of 28 bpm.

Blood Pressure
Changes to your blood pressure:
Your heart works harder to get blood around your body. This means fitter you are the less your blood pressure will rise. You can tell if your blood pressure has risen if your pulse/heart beat is faster.
Depending on what exercise you do your body will react differently.
Aerobic exercise attacks the large muscle groups to perform repetitive motions.
walking, jogging, running, swimming, cycling, etc.
Anaerobic exercise involves a sustained contraction of individual or muscle groups.
The two exercise often puts a higher demand on the body as it is a constant and continual motion
Aerobic work depends on energy from the body to power the increase in oxygen demand. The muscles in use require oxygen to function and the increase in activity, this means an increase in the oxygen is required, which means that our bodies need additional energy to supply our muscles in order to continue to function properly. This is accomplished by our increase in respiratory consumption (we breath faster and harder) to get more oxygen into our lungs, and into our blood. Also the increased respiration dumps the Co2 faster as we are now producing more than average during increased physical activity and pressure
Our hearts also must pump more quickly to help in this process. As our heart beats faster it also beats more forceful intensity to supplement our bodies new demand for energy and oxygen. Which raises our blood pressure.
When exercising you blood needs to work harder to supply your muscles with more oxygen. Your heart does this by pumping more blood around the body with more powerful supply which therefore raises your blood pressure. Your blood pressure increases during exercise as the cardiovascular system delivers more blood to the working muscles and your blood pressure stays roughly the same or decrease slightly and this is all to do with the dilated blood vessels in the working muscles that let heat escape.
Respiratory system

There are 2 changes main changes to the respiratory system and they are cappillaries and alveoli

Cappillaries
Capillaries are the smallest blood vessels in your body. Oxygen leaks out of the thin capillary walls as carbon dioxide seeps in during respiration. Exercise stimulates vasodilation, which increases the diameter of blood vessels in your body, including the capillaries. Your body adapts to long-term exercise by increasing the size and number of capillaries, including alveolar capillaries. This adaptation makes the exchange of carbon dioxide and oxygen more efficient.

Alveoli

Capillaries surround small air pockets, called alveoli, Inside your lungs that soaks in the oxygen you breath in. Your lungs adapt to regular exercise by activating more alveoli. More alveoli can supply more oxygen to working muscles and tissues throughout your body. Pneumonia occurs when fluids in your lung prevent alveoli from swapping gases. Having more alveoli can calm the effects of pneumonia by reducing the proportion of alveoli that are affected by this disease. Emphysema occurs when alveolar walls break down and slowly reduces the exchange of oxygen and carbon dioxide in your lungs. Regular exercises may help slow the progression of emphysema by increasing the number gas-exchanging alveoli.

Energy systems

Phosphocreatine system: Is a anaerobic energy system, because you do not require oxegen for it. This energy type is used for sporting events such as high jump, long jump, and triple jump. This is because on these events you require energy very quikly and that is what the enrgy system does, supplies energy very quickly.

Lactic acid system: This system produces a product called lactic acid,which is an anaerobic energy system. It makes are muscles feel sore after exercise, this is why you should always do a cool down exercise after doing sport, to help reduce the lactic acid build up. This energy is disburst quite quickly for sporting events like the 400 meters or swimming or cylcling events. These events only last between ten and forty seconds.

Aerobic Energy System: This system unlike the other 2 uses oxgyen and this is why it is aerobic energy system. It supplies energy for longer lasting events such as maratons and mountain walking and iron man competitions. This is because this energy supply gives out energy slower than the other 2 systems, meaning you can go for longer. People such as paula radcliffe would use aerobic for when she ran the london marathon, but for races such as these the last 100m she may have used one of the anaerobic energy systems to get to the finish as quickly as possible. 

 

Marathon-Aerobic

Monaco Marathon

Where and why is it used?

Aerobic energy is used for most of the race because you need to need to go at a steady pace which requires you to have a lot of energy to last a long time.

What other energy requirements are used?

They may also use Anaerobic (Lactic acid)  if they are running up a hill because they will need to use there leg power to push themselves up the hill. They may also use Anaerobic (Lactic acid) when they run down a hill because they would pick up speed. In the race if someone was trying to catch you up and try and overtake you, you may go faster(Atp-pc) so you can stay a head and if you are trying to catch someone up. They also would use atp-pc for the last hundred meters to get across the finish line as fast as possible.

What other energy requirements are there?

You would need a lot of oxygen and glucose for this type of running. You will need to eat a lot of carbohydrates a couple of nights before so you have enough energy for the race. Also after training you will need to eat a lot of food with protein in so you can train the next day. You will also maybe need to have some creatine tablets so you have enough creatine in your body so that you can sprint when you need to.

Iron-man      

Aerobic

Where and why is it used?

It is used through most of the race because you need a lot of energy to complete it at a steady pace.

What other energy requirements are used ?

They also would use anaerobic (Lactic acid)  for when they are running up hills because they would need to go faster to push themselves up the hill so they don't get overtaken. They would also pick up speed when they go down the hill because you want to pick back up speed. They would also use (Atp-pt) when they change over from swimming to biking to running. They need to get to the over equipment or start as best as you can. They would also use (Atp-pt) when they are at the last 100m so they can go as fast as possible across the line.

What other energy requirements are there?

They would need a lot of carbohydrates a few days before the race so they have the energy to run, swim and cycle the race.  They would also need a lot of oxygen and glucose for this types of race. After training you would need protein so you can train the next day. you may also need creatine tablets so your body has enough creatine so that you can sprint when you need to.

Anaerobic

100meter sprint


Where and why it is used

It is used through out the whole race. It is the Atp-pt system. You need this system because you don't need oxygen through the race and your trying to complete the race as quickly as possible.


What other energy requirements are used?

You will use atp-pt through out the race because you want to run as fast as you can as quickly as possible. You will use anaerobic because you don't need oxygen because by the time the oxygen has got to your muscles the race will be over, that's why they use anaerobic because it is stored there. You will use atp-pt because it can only be for about 15 seconds and a professional sprinter will only need it on average for about 11 seconds.

What other energy requirements are there.

You would need alot of sugary food before the race so that you can get a sugar rush of energy before the start of the race. You would also need a substantial about of carbohydrates leading up to the race so you have the enough energy to complete the race, but you should eat certain hours before so you don't get a stitch.

High jump





Where and why it is used?

You would use anaerobic (atp-pt) for that burst of power when jumping over the bar.

What other energy requirements are used?
You will use atp-pt to burst up and over the bar, using you power in your legs and you would also need flexibility to get over the bar and not hit it.

What other energy requirements are there?

You could eat a lot of sugar before hand so you could get a sugar rush to help with the power. You would also need to stretch a lot before hand so you are flexible enough to be able to bend

Short term effects of Exercise

Cardiovascular

* Heart rateWhen exercising your heart rate increases because its pumps blood faster to make more oxygen to get across your body.

*Blood pressureYour blood pressure will increase so blood can get around the body faster. So because the blood flow is increased it increases the blood pressure. 

*Cardiac Output  The cardiac Output is the volume of blood pumped a beat, it will increase if the blood pressure and heart rate increase 

*Stroke Volume The amount of blood pumped by the left ventricle of the heart in one contraction. The stroke volume is not all the blood contained in the left ventricle, normally only about two-thirds of the blood in the ventricle is lost with each beat. Together with the heart rate, the stroke volume determines the output of blood by the heart per minute (cardiac output)

*Why these happen These things happen because your body is adapting to what you are doing so you don't get as tired as quick, compared to if things did not happen you might not be able to run and jump and do heavy exercise. For example if you go for a run your heart rate would increase  because you need to pump more blood around your body and get more oxygen to it as quickly has possible, so that's why your blood pressure increases so your blood pumps faster every heartbeat and this will increase cardiac output which is the volume of blood pumped a minute

Respiratory system

*Breathing rate

When  doing sport your breathing rate will increase over a short spell of time because you need to get more oxygen across the body to the lungs.

*Tidal volume

Tidal volume is the volume of air you breath in a single breath. Exercise causes an increase in tidal volume because your supply for oxygen increases, because you start to breath harder.

*Minute ventilation

Minute ventilation is the amount of air a person breaths in a minute. This will increase the more you exercise because you need to fill your body with oxygen.

Why these happen

These things all happen together to get oxegen around your body as quickly as possible, so that you can run or jump or even throw. You need the oxegen so that you body not only can recover, but so that you can move and not get tired.
If one of these things was not working at its best the 2 would be effected because you need all of them to be working like clockwork to get the oxegen to move as quickly as possible. If Your heart and respiritory sytem have to work together so you can do your best, so if one doesnt recover or work very well it will mean your other one will not be able to perform at its best.

Muscular-skeletal

Micro tears.

When you perform any exercise involving weights and your body, etc: pushups or situps,little muscles in fibre can tear.To help recover you would eat protein foods like fish and chicken etc.
The muscle fibres get repaired and the protein increases the amount of muscle mass in the fibres. you can get microtears anywhere on the body.

Increased Temperature

When you exercise your body needs to rise in body heat to about 40 degrees so that the enzymes in your body can work faster and break down your energy so you can play for longer.

Blood flow

When you exercise your blood flow will rise because you need to get your blood around your body quicker. Your blood needs to get around your body quicker so that your muscles can get the oxygen and nutriants because your body is working at a higher intensity than it would normally be at.

Why these happen

These all happen in sync with respiritory and cardiovascular. Once again if one of them doesnt work then other 2 cant work at there best. For muscular-skeletal you need your body to rise to at least 40 degrees so that your musles can get the right amount of oxegen and nutriants as quickly as possible.