Exercise Physiology

Linking to Energy Systems Work The energy used to re-synthesise ATP during aerobic training comes from the aerobic system. Aerobic work is fuelled by FFA’s, but this varies due to: duration and intensity of the activity undertaken availability of glycogen and FFA’s

Aerobic System Fuels Glycogen / Glucose for first 20-40mins During mild - more severe exercise, glycogen stores will be used After 25mins - 40mins, FFA’s will be used alongside glycogen As duration increases, glycogen gets depleted and more FFA’s are used After all glycogen depleted (2rs), FFA’s main fuel source If intensity increases at any time, the lactic acid system is used which causes rise in OBLA.

Aerobic Adaptations Presentation Task In pairs, you will be given one of the body systems or a specific area to analyse: Respiratory System Cardiovascular System Vascular System Muscular System Connective Tissue Healthy Lifestyle Areas

Exam Q Discuss the effect of levels of aerobic fitness, availability of 02 and food fuels on the efficiency of the aerobic system. Three section: Levels of aerobic fitness The higher the aerobic fitness of the performer The higher the intensity of exercise they can perform using the aerobic system This means that can exercise for longer periods of time Because they can performer at a higher percentage of their VO2 max before reaching OBLA

Section 2 Availability of oxygen The higher the aerobic fitness of the performer The greater the efficiency of the respiratory system – larger lungs The greater the efficiency of the cardiovascular system – larger heart Therefore the greater the supply of oxygen to the working muscles The more efficient the removal of waste products from the body Therefore the more efficient their aerobic energy system

Section 3 Availability of food fuels Glycogen is the major fuels for the first 20 minutes of exercise Because oxygen supplies are limited Fats are a major fuel after 20 minutes of exercise The greater stored of glycogen in the muscle/liver the longer the performer can work aerobically When glycogen stored are depleted fats can be used to aerobic energy production The fitter the performer the earlier they can start to use fats during sub maximal exercise Fat requires 15% more oxygen for its breakdown And means the athlete can only work at lower intensities Once OBLA has been reached the body has insufficient oxygen available to burn fats Only carbohydrates can be broken down anaerobically

Exam q 2 Describe how an athlete would make use of the principles of training when designing a training programme aimed at delaying OBLA. (Overload): Body must be put under stress/ made to work harder/ longer/ more frequently than usual. (Frequency) – At least three times a week (Intensity) – 50% - 75% of VO2 max (Time) At least 20 minutes Type) aerobic and anaerobic training , training interval Fartlek, circuit (Progression) – as the body adapts - further increases in frequency/ intensity and time must follow to ensure improvements (Specificity) – Training should be relevant/ specific to the sport (Reversibility) – Athlete must train consistently to avoid deterioration in performance (Moderation) – The need for realistic targets that do not put too much stress on the body too soon (Variance) – Varied training session to avoid boredom and maintain interests Warm up/ Cool down) Avoid injury and minimise the risk of muscle Sore ness DOMS.

Identify the main adaptations using the main headings. RESPIRATORY SYSTEM CARDIO/ VASCULAR SYSTEM MUSCULO-SKELETAL SYSTEM STRUCTURE STRUCTURE Increase mechanism of breathing efficiency, increase maximal lung volume, Decrease respiratory fatigue. STRONGER RESPIRATORY MUSCLES (INTER-COSTAL) (DIAPHGAM) THEREFORE Functional effect

Adaptations and impact of performance Therefore Increase mechanism of breathing efficiency, increase maximal lung volume, Decrease respiratory fatigue. Increase gas exchange Decrease frequency of breathing, Reduce respiratory fatigue, Makes it easier to perform exercise aerobically, Delays the onset of blood lactate acid.

Identify the main adaptations using the main headings. RESPIRATORY SYSTEM CARDIO/ VASCULAR SYSTEM MUSCULO-SKELETAL SYSTEM Metabolic function CV adaptations Respiratory adaptations Aerobic training adaptation Structure/ function/ therefore, therefore, Structure/ function/ therefore, therefore, muscle skeletal adaptations

Analyse data Weeks of training A 120% increase in Mitochondria. Increase in ability to transport 02 Increase in efficiency of aerobic capacity, therefore, delay onset of blood lactate acid. Write a short answer showing how endurance training can benefit performance.

20 Mark Work Jim is 17 years old, and has a fairly sedentary lifestyle. Plan a programme of aerobic training for Jim to increase his ability to sustain an active and healthy lifestyle. Within your planning, you must relate to the principles of training.

Specific Activity Created (FITT application!) Day Specific Activity Created (FITT application!) Monday Tuesday Wednesday Thursday Friday

Writing Your Plan When writing the plan, outline the principle of training you wish to discuss first, then provide examples to support along with critical argument / justification. E.g. Frequency is an important principle of training. Frequency is….., and when applied to aerobic capacity would require at least three training sessions per week in order to develop a balanced, active, healthy lifestyle. For example, three continuous training sessions of thirty minutes of jogging would increase Jim’s aerobic capacity. However, due to Jim’s sedentary lifestyle more than three sessions per week initially may provide problems such as injury because….