Aerobic, anaerobic and the effects of exercise Flashcards
Word equation for anaerobic respiration
Glucose → energy + lactic acid
What is the anaerobic training threshold
80-90% of maximum hr
What does EPOC stand for
Excess post-exercise oxygen consumption
What is EPOC
After taking part in exercise, a person continues to breathe more deeply and rapidly than when at rest to take in additional oxygen to repay their oxygen debt.
What is the oxygen gained from EPOC used for? (4)
- maintain higher than resting breathing rate, heart rate and temperature
- break down and oxidise lactic acid
- gradually reduce body temperature
- remove excess carbon dioxide from the body
How should someone recover after being in the anaerobic threshold
- Cool down
- Rehydration + Refuelling
- Ice baths to push blood flow to deep tissue, preventing swelling and pain in the arms and legs.
Word equation for aerobic respiration
Glucose + oxygen → energy + water + carbon dioxide
What is the aerobic training threshold
60-80% of maximum hr
The immediate effect of exercise on the cardiovascular system
Increase in stroke volume (SV); increase in heart rate (HR); increase in cardiac output (Q); increase in blood pressure (BP)
The immediate effect of exercise on the respiratory system
Increase in breathing rate; increase in tidal volume
The immediate effect of exercise on the cardio-respiratory system
Increase in oxygen uptake; increase in carbon dioxide removal
The immediate effect of exercise on the energy system
Increase in lactate production
The immediate effect of exercise on the muscular system
Increase in temperature of muscles; increased pliability
Four short term affects of exercise
- Tiredness and fatigue
- Light-headedness
- Nausea
- Delayed onset muscle soreness
Why does doms occur
It occurs when muscles experience pain for 24-48 hours after intense exercise due to microscopic tears in the muscle fibres. DOMS typically follows a change in training or performance intensity and the muscles need to be rested while in this condition to avoid injury
The long term effect of exercise on the cardiovascular system
Cardiac hypertrophy; increased stroke volume (SV); decrease in resting heart rate (HR); increase in maximum cardiac output (Q); capillarisation at the lungs and muscles; increase in number of red blood cells
The long term effect of exercise on the respiratory system
Increased number of functioning alveoli; increased strength of the respiratory muscles (intercostals and diaphragm)
The long term effect of exercise on the energy system
Increased production of energy from the aerobic energy system; increased tolerance to lactic acid
The long term effect of exercise on the muscular system
Muscle hypertrophy; increased strength of tendons; increased strength of ligaments
The long term effect of exercise on the skeletal system
Increase in bone density
The long term effect of exercise on the muscular system
Increase in strength; increase in flexibility; increase in speed; increase in muscular endurance
What is cardiac hypertrophy
Cardiac hypertrophy is where the ventricle wall gets larger or thickens as a result of exercise.
What does having an increased cardiac hypertrophy mean
The heart is able to pump out more blood during each contraction which increases the stroke volume. As stroke volume is increased, resting heart rate decreases but cardiac output (Q) remains the same as SV × HR = Q.
What is capillarisation
Capillarisation is the process where new capillaries are formed.
Where does capillarisation occur
It takes place at the alveoli in the lungs and at the skeletal muscle.
What is the effect of capillarisation
This has the effect of increasing the amount of oxygen that can be transferred to the working muscles as well as increasing the amount of carbon dioxide that can be removed
