1.3 Anaerobic and aerobic exercise

Question 1

What does anaerobic mean?

Answer 1

(without oxygen) Exercise in the absence of oxygen

Question 2

what is the equation for anaerobic?

Answer 2

Glucose –> energy + lactic acid

Question 3

What does aerobic mean?

Answer 3

(with oxygen) Exercise in the presence of oxygen

Question 4

what is the equation for aerobic?

Answer 4

Glucose + OXYGEN –> ENERGY + CO2 + H2O

Question 5

How long can anaerobic maintained and why?

Answer 5

It doesn’t use oxygen therefore can only be maintained for a short period of time

Question 6

Why does anaerobic reparation occur?

Answer 6

During intense activity, muscles need large amount of energy. The body cannot deliver enough oxygen, so they begin to respire anaerobically

Question 7

Does anaerobic respiration still use glucose?

Answer 7

Yes glucose is still the main energy source

Question 8

What is lactic acid?

Answer 8

Is a by product of carbohydrates being used without O2. Toxic, causes cramp. Produced at high intensities

Question 8

What are some examples of anaerobic repiration?

Answer 8

Short, intense periods of exercise - 30 secs
Sport examples:
- sprinting is the best examples
- (running, swimming cycling)

Question 9

After exercise why do you breath heavily?

Answer 9

There is a need for extra O2 and to get the necessary O2 to the body breathing remains heavier and deeper than normal until oxygen debt is repaid and lactic acid is remove.

Question 10

What percentage of your mHR are you using when working anaerobic?

Answer 10

80%-90%

Question 11

How do you calculate your max heart rate?

Answer 11

220 - age

Question 12

What is the process of respiration?

Answer 12

Exercise require energy –> Muscles need energy –> Come from food we eat –> Glucose stored as glycogen –> back to glucose to be used during exercise

Question 13

How long can aerobic maintained and why?

Answer 13

This is the most efficient energy system and with enough oxygen it can work for extended periods (20 mins minimum)

Question 14

What are some examples of aerobic respiration?

Answer 14

• Activities last for a long time - 20+ minutes
• Activities are undertaken at a low/moderate pace
• Long distance running, cycling or swimming

Question 15

What percentage of your mHR are you using when working anaerobic?

Answer 15

60%-80%

Question 16

When do muscles best work?

Answer 16

With a large supply of O2

Question 16

What is the energy source during respiration?

Answer 16

Carbohydrates or fats ( slow to break down and needs O2)

Question 17

What are the waste products when respiring?

Answer 17

CO2 - exhaled from the body
H2O - released through sweating and breathing

Question 18

What is EPOC?

Answer 18

• Is the proper name for oxygen debt
• Stands for Excess Post-exercise Oxygen Consumption

Question 19

When does EPOC occur?

Answer 19

It occurs after high intensity periods of work (anaerobic activity) and is the extra/additional O2 intake after high intensity exercise.

Question 20

Why is lactic acid produces?

Answer 20

After high intensity exercise Lactic acid is produced as a ‘waste product’ as the body produces energy without O2

Question 21

What are some ways you can recover after exercise?

Answer 21

• cool down
• manipulation of diet - rehydration and carbohydrates
• ice baths
• massage

Question 22

What is a cool down?

Answer 22

5-10 mins of low/moderate pace aerobic activity (jogging, walking) - followed by 5-10 mins of static stretching

Question 23

What are the benefits of a cool down?

Answer 23

• so that there is a gradual decrease of heart rate and reduces body temperature.
• Also helps lactic acid removal/dispersal and so minimises stiffness.
• Breathing rate –> back to normal while blood flow maintained
• No pooling –> reduces risk of dizziness/fainting

Question 24

What does it mean to manipulate your diet?

Answer 24

• rehydration - replacing fluids and minerals before, during and after activity that is lost via sweating. Through water + isotonic drinks.
• Carbohydrates - glucose used during activity needs replacing asap after to replace/replenish glycogen stores.

Question 25

What are the benefits of manipulation of diet?

Answer 25

Prevents dehydration and nausea.
Replenishes glycogen stores

Question 26

What is a massage?

Answer 26

‘rubbing muscles and joins with hands.

Question 27

What are the benefits of a massage?

Answer 27

• prevents DOMS
• increases blood flow
• reduces swelling

Question 28

What are the benefits of ice baths?

Answer 28

• They constrict blood vessels and so blood flow to muscles
  - This helps get rid of waste products like lactic acid
  - Reduce swelling –> which prevents DOMS (Delayed onset muscle soreness)
• Helps speed repair of micro tears (linked to DOMS)
• Done for 5-10 mins
• muscles gradually warm and blood flow increases.