How fit are you? A fit person can do moderate exercise easily, without getting too tired too quickly For most of us, we just need to be able to run for a bus, to go for a cycle ride or to climb a few flights of stairs A professional athlete — such as a footballer, tennis player or racing car driver ~ has to be fit enough to do really vigorous exercise for a long time A professional tennis player has to be very fit to be able to playa match that might last up to five hours. Energy for muscles When you are exercising, your muscles need energy: Inside the muscle eel is released from glucose, by respiration. The energy energy in the muscles. snergy is transferred to movement ‘The harder your muscles work, the faster they respire. So hard-working muscles need really good supplies of the two reactants in respiration — glucose and oxygen. Glucose and oxygen are brought to the muscles in the blood. ‘This is why your heart beats faster when you exercise. The heart pumps blood more quickly to the muscles. You also breathe faster when you exercise, Faster breathing moves air in and out of the lungs more quickly. This means that more oxygen can get into the blood from the air sacs each minute. The heart pumps quickly, to send blood to the leg muscles. ~ Oxygen diffuses into the blood from the air inside the lungs. Blood containing glucose and oxygen flows quickly to the leg muscles. ~ The breathing muscles work quickly, to bring extra air into the lungs. Energy is supplied to muscles by combining glucose with oxygen. An ice hockey player's muscles use a lot of energy. @) svete4.4 Keeping fit (® “a Pais er AU RC RR Ke UL aD ©D__ Plan and carry owt an experiment to find out how a person’s breathing rate changes when they do exercise ‘You could use Activity 3.2 on page 35 to give you some ideas. Check your plan with your teacher before you do your experiment. Record your results in a results table, Display your results as a graph. Write a short conclusion for your experiment. Diet and fitness Doing regular exercise will help you to keep fit, Exercise helps your heart and breathing muscles to get strong, so they can work hard for you when you need them to. Exercise also strengthens your muscles. ‘What you eat also affects your fitness, If someone eats too much and gets very overweight, they will become unfit because: + the extra mass of their body means that more energy is needed to move it around + the heart has to work much harder to push blood around the larger body + the space inside the arteries may get narrower, because fat A good diet can help you to feel fit, deposits build up inside them, and energetic. Crs 4 Explain why each of the effects described in the bullet points above would make it more difficult to do energetic exercise. 2. Explain why a professional sportsperson often has a diet that contains: a. plenty of protein on most days b carbohydrate (such as rice or pasta) just before a competition. erry ({ ( Being fit means that you can do moderate exercise easily, without tiring too quickly. Nie TEC ACURUN eure Cur nT | pte Oe ees Regular exercise and a good diet will help you to keep fit. arssiain (©)One of the easiest ways to make yourself unfit, and to make your lungs and heart work less well, is to smoke cigarettes ‘The World Health Organization estimates that, each year: + 4.2 million people will dic early as a result of smoking cigarettes + cigarettes kill half of all the people who smoke them regularly + smoking kills more people cach year than all the deaths from HIV/AIDS, drugs and road accidents added together. People who do not smoke cigarettes themselves may get ill if they breathe in other people’s cigarette smoke. Children are especially at risk, if adults in their home regularly smoke cigarettes. What is in cigarette smoke? Nicotine Nicotine is a drug. A drug is a substance that changes the way the body works. Some drugs ~ for example, Carbon monoxide reduces the aspirin and antibiotics ~ are useful. However, oxygen-cartying capacity of the blood nicotine is a harmful drug ti far causes lung cancer Nicotine is addictive. This means that, once your body ») and other kinds of cancer. has got used to it, it is very difficult to stop taking it "i otine is addictive. Nicotine makes blood vessels get narrower, so the heart has to work harder to push blood through them. Smokers are much more likely to develop heart disease P articulates damage than non-smokers. the lung’s surfaces. Tar ‘Tar in cigarette smoke causes cancer. Cancer is a disease in which some cells divide uncontrollably, forming a lump called a tumow: Many cancers can now be treated, but itis still very difficult to treat cancer in the Iungs. Smoking cigarettes increases the risk of developing all types of cancer, but especially lung cancer; The components of cigarette smoke. Carbon monoxide Carbon monoxide is an invisible gas. It combines with the haemoglobin inside red blood cells. This means that they cannot carry as much oxygen. Particulates These photographs were taken using Particulates are tiny particles of soot and other a microscope, both with the same substances. They get into the lungs and damage the cells. magnification. They show lung tissue “The thin walls of the air sacs may break down, This from two different people. The one on makes it much more difficult for oxygen to get from the _the leftis from a healthy person. The air sacs into the blood, ‘one on the right is from a smoker. @) svevaro4.5, Cigarettes and health ® Cir Nicotine is addictive. 1. Explain why smokers find it very hard to give up smoking. 2 Some people smoke low-tar cigarettes. Discuss whether or not this is a good idea. Tar greatly increases the risk of getting lung cancer and Compare the appearance of the other cancers. Iung tissue in the two photographs on the previous page. Most professional sportsmen and sportswomen do not smoke. Explain why. Carbon monoxide reduces the amount of oxygen carrie the blood Nicotine makes the heart work harder Particulates damage than it needs to. air sacs in the lungs. How cigarette smoke affects the body. “a Activity 4.5 Sears Construct a questionnaire to investigate one or more questions about smoking. For example, you could try to find out: + why people have chosen to smoke or not to smoke + what people know about the ways in which cigarettes affect health. People are more likely to answer your questionnaire if it is quite short and casy to complete. Show your questionnaire to your teacher before you try it out, Your teacher will give you guidance about how you can use it. ery ( ( ine is a drug in cigarette smoke. tis difficult for smokers to give up smoking because nicotine is addictive. Smoking increases the risk of getting heart disease and cancer. ‘Smoking reduces the amount of oxygen transported in the blood. Se ure ee eee een Ore oxygen into the body. arssiain (@)