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.
 ADAPTATIONS
Identify the main adaptations using the main headings.

RESPIRATORY SYSTEM CARDIO/ VASCULAR SYSTEM MUSCULO-SKELETAL SYSTEM

STRUCTURE
STRUCTURE

Increase
STRONGER RESPIRATORY MUSCLES mechanism of
(INTER-COSTAL) (DIAPHGAM)
breathing efficiency,
increase maximal
lung volume,
Decrease
THEREFORE respiratory fatigue.
Functional effect
ADAPTATIONS AND IMPACT OF PERFORMANCE

THEREFORE
Increase mechanism
of breathing Decrease frequency
efficiency, increase of breathing,
maximal lung
volume, Reduce respiratory
fatigue,
Decrease respiratory
fatigue. Makes it easier to
perform exercise
Increase gas aerobically,
exchange
Delays the onset of
blood lactate acid.
 Identify the main adaptations using the main headings.

RESPIRATORY SYSTEM CARDIO/ VASCULAR SYSTEM MUSCULO-SKELETAL SYSTEM

Metabolic CV
Respiratory function
adaptations adaptations

Aerobic
training
adaptation
Structure/
Structure/ function/
function/ therefore,
therefore, therefore,
therefore,
muscle
skeletal
adaptations
 ANALYSE DATA
increase in mitochondria
140
120
100
increase in mito-
80
chondria
60
40
20
0
5 10 15 20 25
Weeks of training A 120% increase in
Mitochondria.
Increase in ability to transport 02
Write a short answer showing Increase in efficiency of aerobic
how endurance training can capacity, therefore, delay onset
benefit performance. of blood lactate acid.
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.
 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….