Chloe Prior Unit 4 Assignment 3

The 3 Energy systems.

1) Anaerobic ATC-CP System

The type of sports for Anaerobic systems is
* Cycling
* Rowing
* Long distance running
* Punching a boxing bag as hard as you possibly can.

 The ATP-CP system is an energy source for exercising. The system provides an immediate breakthrough of stored energy. if this energy is fully loaded it will provide a maximum intensity, it provides you with the most energy out of all the energy systems.  If the exercise gets very intense and the ATC-CP system does not produce enough energy throughout the exercise it will rely on other energy systems to produce the energy for our bodies so that we do not run out of energy during exercising this is the only negative thing about the  ATC-CP system as it can run out quickly and can take a few minutes to reboot (depending on the intensity of the exercise)

What does ATP-CP stand for?

ATP stands for Adenosine triphosphate (it is a form of energy)

CP stands for : Charge Parity

Anaerobic systems do not need oxygen

The energy source comes from food... Protein, Carbohydrates and Fats.

2) Anaerobic Lactic Acid System

Once the ATP-CP system has run out of energy, the lactic acid provides the energy. The lactic acid system is broken when the ATP-CP energy is used. The breaking down of the lactic acid system is called glycolysis.

3) Aerobic capacity
The maximum amount of O2 in ml an athlete can use in one minute/kg of body weight. There are three distinctive types of training, continuous training, fartlek training repetition training. Training can increase up to 20% of VO2 max.

	Anaerobic	Aerobic
Oxygen	No	Yes
Intensity	80-100% (max)	50-80%
Duration	About 20 seconds	Hours!
Activities	Long jump / high jump / javelin / 100m sprint / sprint swimmers / hockey	Distant swimmers / marathon

Caitlin Walton Unit 4 Assignment 3

	Anaerobic	Aerobic
Oxygen	No	Yes
Intensity	80-100%	50-80%
Duration	About 20 seconds	Hours
Activities	Sprint Tennis Long Jump                            High Jump	Marathon

What is the difference between aerobic and anaerobic activity?

Anaerobic is working  at a fast pace with no oxygen so it runs out really quickly. Aerobic is the opposite. You are working at a slow pace with oxygen so you can keep going for longer. 

Explain why some activities are more aerobic/anaerobic?

Sports like 100 meter sprint only lasts for a short amount of time and is over very quickly so only use the anaerobic system. However, if you are taking part in a marathon, you will be using the aerobic system because you are going for a long time at a slow pace. 

Why do some sports require both systems?

Sports like football require both systems. This is because you are exercising for the whole 90 minutes because when you have the ball you may have to do short fast bursts of exercise; sometimes your jogging and sometimes your walking.

How does the position you play in football affect which energy system you use?

If you play midfield, you are using more aerobic because you have to run up and down the pitch for the majority of the game. However, if you are a defender you do more short sprint.

How does football and 1500m use both anaerobic and aerobic energy systems?

Oxygen provides the catalyst for a chemical reaction in our muscles (including the heart) that generates aerobic energy. If it were not for other factors – such as insufficient muscle fuel (notably, carbohydrate or, more specifically, glycogen) over-heating and dehydration, we could theoretically continue to exercise aerobically indefinitely.

It would seem reasonable to assume that during a football game all three energy systems would be required, as intensity varies from low to very high. However, because it is not obvious just how fast, how many and how long the sprints are, and just how easy and how long the intervening periods are, it is difficult to determine which of the energy systems are most important. Thus most of the football-related research has attempted to tackle this problem.

1500m uses the aerobic system the most because it only lasts for about 5 minutes. Although it might use anaerobic when you run your fastest across the finish line. Also, when you first start exercising you are using the anaerobic system that then turns into the aerobic system.

Anaerobic - ATP-CP
This system uses creatine phosphate and has a very rapid rate of ATP production.  The total amount of CP and ATP stored in muscles is small, so there is limited energy available for muscular contraction.

Anaerobic - Lactic Acid
Anaerobic glycolysis does not require oxygen and uses the energy contained in glucose for the formation of ATP. This pathway occurs within the cytoplasm and breaks glucose down into a simpler component called pyruvate.

Aerobic
This pathway requires oxygen to produce ATP, because carbohydrates and fats are only burned in the presence of oxygen. This pathway occurs in the mitochondria of the cell and is used for activities requiring sustained energy production.
Aerobic glycolysis has a slow rate of ATP production and is predominantly utilized during longer-duration, lower-intensity activities after the phosphagen and anaerobic systems have fatigued.

Chloe Prior Unit 4 Assignment 2

The Cardiorespiratory System


Decrease In Resting Heart Rate
Our resting heart rate has the ability to slow itself down as our heart is trained to pump a large amount of quantity blood with every heart beat.

The Heart Can Pump More Blood Per Beat
Our heart becomes more efficient, so our resting heart rate decreases. The heart does not need to beat as quickly to supply the blood with Oxygenated blood.

Increased Vital Capacity
Vital capacity is the amount of air that can be expelled from the lungs. This is because our lungs need more oxygen for our muscles to have nutrients when we exercise. The tougher the exercise gets the more oxygen our lungs need. This increases the vital capacity.

Increase In Heart Size And Strength
When training our muscles will contract more frequently, body temperature will raise and our breathing will get deeper. The heart muscles increase in size and strength.

Increase in stroke volume
Stroke volume increases above resting values during exercise such as Cross country. stroke volume increases with increasing rates of work, but only up to exercise intensities between 40% and 60% of maximal capacity when the body is in an upright position stroke volume almost doubles from resting to maximum value.

Decreased risk of hypertension (high blood pressure)
if you are a healthy person and exercise regularly it is less likely that you will have high blood pressure because your arteries in your heart and not blocked up and enable the blood to flow round the body more easily.

Increased efficiency to deliver oxygen and remove waste product
in the body there is a number of numerous different cells which are each specialised to work for a different function. all these cells work together in a co-ordinated manner to keep you healthy. each cell requires a high quality supply of oxygen and other nutrients that take place to get rid off the waste.


Increased lung efficiency and gaseous exchange
Within the alveoli, an exchange of gases takes place between the gases inside the alveoli and the blood. The gases move by diffusion from where they have a high concentration to where they have a low concentration

The Musclosketal System


1)Hypertrophy

 hypertrophy is the enlargement of a muscle belly due to an increase in the size of muscle cells, (the muscle's fibres.) Muscles become larger due to a strength training routine because each fibre becomes larger or thicker.

2) Increase In Bone Density (Bone Strength)

To help increase your bone density high impact exercise helps increase but if you have had a broken bone or your bones are not very strong then doing high impact exercise will not help increase your bone density, it will be decreased.

3) Decreased Risk Of Osteoporosis

The more calcium you have in your diet the less chance you have of developing Osteoporosis.

 4) Improved Posture
 To get good posture you have to exercise all parts of the body, rather than part. Having stronger muscles will lead to better muscles in your later life.

5) Increased Number Of Mitochondria
 Creates energy in your muscles. It is used from Oxygen, protein and water. H2O + Food + O2 that we breath --> Energy. The more Mitochondria we have ( the food water and air) the more faster and efficient we will be at creating energy.

6) Stronger Connective Tissues (ligaments and tendons), So More Resistant To Injury
If your ligaments and tendons are stronger, your ligaments prevent your joints from twisting in different direction.

7) Increased Thickness of hyaline Cartilage
 More cushion when we exercise. When you have more cushion on your cartilage it stops the bones from rubbing.

 8) Increased Stability Of Joints
Joint stability refers to the resistance of the musculoskeletal tissues that surround a skeletal joint. The stability in joints explains why some people are known to get dislocation injuries.

George Rapley Unit 4 Assignment 3

         

you have a bigger oxygen debt after anaerobic exercise because your not using oxygen when you exercise.

1)aerobic is with oxygen and anaerobic is without air.

2)because some activities you just use not a lot of oxygen and some you don't go on for long but aerobic you go on for a lot longer so you need more oxygen.

3)because some sports you need to have a burst of energy so you don't you and oxygen but also you just jog so you use aerobic so you can go on for longer.

4)because some positions in football you just do a lot of short sprints such as striker but some other positions you have to pace yourself out so you don't loose you energy as quick so you can go on for longer.

ATP-CP System

This is the system used for short bursts of high-intensity work lasting approximately 10 seconds or less. and also is just short bursts of energy this is because the energy source runs out really quickly.

Lactic Acid System

The lactic acid system is also know as the lactic fresh hold it starts working after 10 seconds and allows you to work at a high intensity for between 60 to 90 seconds not as high intensity as ATP system. after 90 seconds this fuel will also run out and you wont be able to work at this intensity anymore.

Aerobic system

Aerobic system is where you cant run flat out. when you are running in a marathon you wouldn't go flat out because you would run out of oxygen and you wouldn't be able to keep going.

 

 

               Anaerobic               Aerobic

        oxygen                       No                           Yes

        Intensity                     80-100%                  50-80%

        Duration                     About 20 seconds    Hours

        Activities               Basketball                           Marathon

                                       100m sprint             football

                                                                       swimming

                                               hockey

Caitlin Walton Unit 4 Assignment 2

Decrease in resting heart rate
Your heart rate decreases when your resting because your heart is less efficient. Professional athletes may have a heart rate as low as 30 beats per minute.

Increase in heart rate and strength
The heart is a cardiac muscle that can be trained to grow stronger just like any other muscle.

Increase is stroke volume
Stroke volume is the volume of blood pumped from the heart in one beat. If it can pump out lots of blood in one beat, it does not have to beat as much.

The heart can pump more blood per beat
This is so the resting heart rate decreases (brodycardia) heart becomes more efficient and does not need to beat as quickly to supply the boxy with oxygenated blood.

Decreased risk of hypertension (high blood pressure)
If you have a healthy heart, your less likely to have high blood pressure because your arteries are not blocked so the blood is being pumped normally.

Increase vital capacity
This means your lungs are bigger and more efficient. Due to this, you can breath in and out more air.

Increased efficiency to deliver oxygen and remove waste products
In the human body, a division of labour has evolved so that there are numerous different types of cell, each highly specialised and adapted for a particular function. All these cells work together in a co-ordinated manner to achieve ‘health’. Each cell requires an adequate supply of oxygen and other nutrients and needs to get rid of waste products. The fluid environment in which cells exist is called tissue fluid and makes up the internal environment.

Increased lung efficiency and gaseous exchange

To supply the cells of our body with a continuous supply of oxygen for respiration and to remove the carbon dioxide generated by respiration, we have evolved a specialised exchange surface for gas exchange within the breathing system. The efficiency of this system is further improved by ventilation of this exchange surface and by having an efficient blood supply - both of which maintain a suitable concentration gradient.

Increased maximum oxygen uptake
Oxygen consumption is considered the standard for measuring the physiological intensity of exercise. If heart rate is the tachometer, the oxygen consumption is how much gas per mile you're burning to achieve a certain speed. In cross-county skiing, success is largely dependent on the body's oxygen uptake ability. The more oxygen can be delivered to the working muscles, the greater the energy supply, and the faster the body can travel over distance.

Hypertrophy
This is where the muscles get bigger and stronger. Micro-tears occur and then the healing process is what helps the muscles grow stronger. Atrophy is where the muscle decreases in size and strength. This might be due to injury.

Increase in bone density
This happens when the calcium production increases. If you have a good balance of a healthy diet and exercise, the calcium production will increase, meaning your bones will be stronger and stronger.

Decreased risk of osteoporosis
The more calcium you have, the less chance you have getting osteoporosis as the calcium is making them stronger. Calcium continues strengthening the bones of humans until they reach the age of 20-25 years, or when they reach their peak mass. After that age, the element helps bone maintenance as well as slowing down bone density loss, which is a natural part of the aging process.

Improved posture
To get a good posture, you must exercise all parts of your body. The stronger your bones, the better your posture. A good posture is better for your health. Good ways to improve your posture include, stretches, yoga, training your muscles to do the work and focus on your calves.

Increased number of mitochondria
This is known as the power house of the cell. The matrix fills with water and protein. The protein takes the food molecules and combines them with oxygen. Water+Food+Carbon Dioxide that we breath=energy. The more mitochondria we have, the better, faster and more efficient we will be at creating energy.

Stronger connective tissues (ligaments and tendons), so more resistant to injury
Ligaments are stretchy bands of tissue that, in most cases, hold one bone to another. They are a key part of what allows most joints to move, help control their range of motion, and stabilize them so that the bones move in proper alignment. Some parts of the peritoneum, the membrane that surrounds the abdominal cavity, are also called ligaments although they perform a different function. The stronger your ligaments, the less chance you have of twisting them which will be painful.

Increased thickness of hyaline cartilage
Cartilage is tough, elastic, fibrous connective tissue found in various parts of the body, such as the joints, outer ear, and larynx. The thicker the cartilage, the more cushion you have in-between your bone which stops them from rubbing.

Increased stability of joints
The stronger your ligaments, the stronger your tendons and the thicker your cartilage, the more stable your joints will be. The joints of the body come in all shapes and sizes. The most important factor here is degree of proportion to the articulating surfaces.

George Rapley Unit 4 - Assignment 2

Hypertrophy is where your muscles get bigger. they get bigger because they heal and when they recover they come back stronger. Hypertrophy occurs when their is an increase in the size of the muscle fibres. Atrophy occurs when your muscles decrease and get smaller and that happens when you don't exercise enough.








Increase in bone density This happens when you increase in calcium and having a healthy diet , then over time your bones will become stronger.

Decreased risk of osteoporosis Because of your bones have become stronger and denser our bones go stronger. but old people especially get osteoporosis because they do not do as much exercise so their bones and muscles will be weaker.











Improved posture It is good to have a good posture because when you get older it will be bad if you have a bad posture and it will help your health.

Increased number of  Mitochondria is known as the powerhouse of the cells , by exercising you make more matrix the matrix is filled with water and proteins. In the mitochondria H2o Decrease in resting heart rate
When you exercise regular your heart rate will come down because its more efficient. professional athletes heart rate would be about 30 beats per minute. 

Increase in heart size and strength
The heart is a muscle because it can be trained to become stronger and bigger. The more you exercise.

Increase in stroke volume
the amount of blood pump from the heart in 1 beat. The heart can pump more blood per beat so resting heart rate decreases (bradycanelia)  heart become more efficient and does not need to beat as quickly to supply the body with oxygenated blood.

A common long term effect of exercise on the cardio-respiratory system is that, our heart works more efficiently. This happens because our heart needs to pump blood to the organs and muscles at work. There needs to be a certain amount so over a long period of time a marathon runners heart will work more efficiently to suit their sport.

Strength of diaphragm and intercostal muscles 
After exercise, you’ll find your body experiences immediate and more gradual effects.
The minute you start training, you’ll notice more frequent muscle contraction, raised body temperature and pulse, and deeper breathing known as tidal volume. Longer-term effects occur as the body adapts to regular exercise, including your heart getting larger, bones becoming denser and the vital capacity of your breath deepening.

Increased number of alveoli     
 Small air sacs, called alveoli, inside your lungs that capture the oxygen you breathe in. Your lungs adapt to regular exercise by making more alveoli. More alveoli can supply more oxygen to working muscles and tissues throughout your body.

Increase in vital capacity
Exercise increases vital capacity because the lungs need more oxygen to supply the muscles with vital nutrients and the tougher the exercise the more nutrients needed. the lungs expand during this to account for the extra need then increases your vital capacity.

Increased in oxygen delivered
Oxygen in your body increases when you are  exercising so you do not run out of breath and so then you can go on exercising for a lot longer and when your exercising your oxygen increases so you can breathe better.                                     

Ryan Newby Unit 4 Assignment 3

                                              Anaerobic                                    Aerobic

Oxygen	NO	YES
Intensity	80%-100%	50%-80%
Duration	20 Seconds	Hours
Activities	100m sprint, high jump, long jump , striker and goalkeeper (football), sprint swimmers	Marathon, long distance swimmer

When the ATP and PC stores have run out, the energy that the body needs is provided from the lactic acid system. This system relies on the breakdown of glucose (from carbohydrates) which has been stored in the muscles as glycogen. The process by which glucose is broken down to release energy is called glycolysis. As the energy is needed quickly, and the body does not have time to deliver oxygen to the muscles, the glucose is broken down without oxygen. It is therefore referred to as anaerobic glycolysis and provides 2 ATP per glucose molecule.

What is the difference between aerobic and anaerobic activity?

The difference between aerobic and anaerobic is that anaerobic is a higher intensity with a slower duration for example a 100m sprinter only takes around 10-13 seconds however a marathon takes about 3 hours.

The 100m sprinter is working at such a fast pace they will have no oxygen as it runs out very quick the energy system this is called is Anaerobic. You need to be working from 80-100% intensity, some the activities that use this system are high jump, striker and goalkeeper in football and sprint swimmers. All of these do not use oxygen because of the intensity that they are working.

When using the aerobic energy system a person will be working within 50-80% of intensity in the activity that they are doing. A activity that uses the aerobic energy system is a marathon runner. A marathon runner needs as much oxygen as they can get as they could be running for hours at a slightly high intensity.

           

Explain why some activities are more aerobic/anaerobic

Some activities are more focused on one energy system that the other. The activity that you are doing will depend on what energy system you are using the most. It could be said that the shorter the activity is the energy system you will be using is anarobic . The longer that the activity is will mean the energy system you will be using is aerobic this is because the intensity is lower but the duration is much more.

Why do some sports require both energy systems

A 100m sprinter will just be using the Anaerobic energy system where a marathon runner will mainly be using the aerobic system however at the end of the marathon the runner may change the intensity and then they will be using the anaerobic system.  

How does the position you play in football affect which energy system you use?

The position that you play in football will determine what energy system you use because a ''box to box'' centre midfield player will always moving up and down the pitch. The energy system that the player will use is called Aerobic, this means that the player will be working from 50-80% and they can use this energy system for hours.

If you are playing on the left or right sides in defence you will be using the Anaerobic system on an attack or defending because you will be running at full pace which is 80-100% . The players can use this energy system for around 20 seconds and gradually they will slow down and it will not be using the anaerobic system.

Anaerobic, ATP-CP system 

Anaerobic, Lactic Acid system

Aerobic system