IMMEDIATE EFFECTS OF EXERCISE

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IMMEDIATE EFFECTS OF EXERCISE
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When you exercise or take part in a strenuous
sport you will notice several changes taking
place in your body

• Your heart beats stronger and faster
• Your breathing quickens and deepens
• Your body temperature increases
• You start to sweat
• Your muscles begin to ache

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1. YOUR HEART BEATS STRONGER AND FASTER
During exercise it is mainly ADRENALINE that
produces changes in the heartbeat.
Adrenaline is a hormone which causes the heart
rate to quicken.
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2. YOUR BREATHING QUICKENS AND DEEPENS
You breathe quicker so as to get more oxygen into
the lungs. An efficient heart can then transport
this to the working muscles.
Training can be of great benefit to the
Respiratory System. The capacity of the lungs is
increased, which allows more oxygen to be taken
in per breath.
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Problems produced by exercise vary according to
the type of sport or event.
Problems for the sprinter are different from
those of the middle distance runner. A short
distance sprint may cause little problem to a
trained sprinter, but a games player, who has to
repeatedly sprint, needs to train to cope with
this.
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The middle distance runner may not be running
fast enough to get out of breath, but if they
have to run up a steep hill, as in x.country,
they may get somewhat breathless.
The same could be said for the 5000m runner
required to produce a sprint at the end.
The problems of a Marathon runner are quite
unique. Here the emphasis is on stamina. It is
not more oxygen that is needed but stored food.
The problem may not lie in getting breathless,
but in having enough stored up glucose and fat in
reserve to keep going.
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3. YOUR TEMPERATURE INCREASES
When we exercise, our muscles are working and
they generate heat, so our body temperature rises.
Body temperature is regulated by heat radiating
from the skin and water evaporating by sweating.
When we shiver, our muscles are working to
produce heat in order to raise our body
temperature.
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4. YOU START TO SWEAT
As we have just seen, some of our energy is
turned into heat. The body will tolerate a small
rise in temperature, but very soon we begin to
sweat.
If the conditions are hot, we sweat more and
produce less urine. We also lose salt as well as
body heat and water.
We have to replace the salt so that the body
stays the same, otherwise we will get CRAMP.
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It is now common to see drinks being taken during
football, tennis, cycling and many other games
that go on for a long time, in which competitors
sweat a lot. This prevents DEHYDRATION.
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5. YOUR MUSCLES BEGIN TO ACHE
As we now know, in order to work, muscles need
energy. Energy comes from food, which is mainly
converted to GLUCOSE (Sugar)
To work more efficiently muscles also need plenty
of oxygen.
Glucose and oxygen are brought to the muscles in
the blood.
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Wastes such as carbon dioxide are carried away in
the blood.
This process of getting energy is called
RESPIRATION.
Glucose oxygen Energy CO2 Water
When muscles do extra work more Glucose and
Oxygen are needed, so more blood must flow to the
muscles.
So the heart beats faster.
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Eventually it becomes impossible to get enough
oxygen to the muscles, so they use a different
method of getting energy.
Glucose is still used, but now there is a waste
product called LACTIC ACID.
LACTIC ACID is a poison. After a while it will
make the muscle ache, and the muscles will stop
working.
The athlete has to rest while the blood brings
fresh supplies of oxygen to the muscles.
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EXERCISE PHYSIOLOGY- IMMEDIATE EFFECTS OF EXERCISE
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EFFECTS OF REGULAR TRAINING AND EXERCISE

• THE HEART PUMPS MORE BLOOD PER BEAT.
• THE RECOVERY RATE BECOMES QUICKER.
• THE RESTING PULSE RATE BECOMES LOWER.
• THE NUMBER OF CAPILLARIES INCREASES.
• THE CARDIOVASCULAR SYSTEM BECOMES MORE EFFICIENT.

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EXERCISE PHYSIOLOGY- LONG TERM EFFECTS OF TRAINING
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Some idea of fitness can be gained from the
resting pulse rate ( RPR ) because with training,
our heart gets bigger and stronger, and it can
supply the same amount of blood with fewer beats.
However, the RPR does not tell the whole story
because it is just as important to know how long
the pulse rate takes to get back to normal
This is known as our RECOVERY RATE and the
quicker this happens the fitter we are.
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LONG TERM BENEFITS OF EXERCISE

• It reduces the risk of coronary heart disease.
• You can work harder for longer

Exercise improves the Cardiovascular system and
helps to reduce blood pressure.
As we saw earlier, it helps to reduce stress and
burns off excess calories.
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If we are keen to get fit, this will probably
motivate us not to smoke. Smoking is the biggest
cause of CHD. So this is a longer-term effect of
exercise.
Over a period of time we can see that the heart
of a fit person will beat far fewer times. This
makes it much more efficient and causes less
stress to be put on the heart. This is also a
long-term effect of exercise.
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With training the heart muscle increases in size,
thickness and strength, the chambers increase in
volume and so the whole heart gets bigger.
Therefore we can work harder for longer. This is
yet another long-term effect of exercise.
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FITNESS BENEFITS
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REVISION
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