Aerobic & Anaerobic / Effects of Exercise Flashcards
Aerobic Respiration
‘Exercise in the presence of Oxygen’
Formula for aerobic respiration
Glucose + Oxygen = Energy + Carbon Dioxide + Water
What type of exercise is aerobic respriation?
Low intensity, long duration
If oxygen is available, used for extended periods (20 mins minimum)
Maximum heart rate
MHR = 220 - age
Aerobic Training Zone
60% - 80%
Anaerobic Respiration
‘Exercise in the absence of Oxygen’
Formula for anaerobic respiration
Glucose = Energy + Lactic acid
What type of exercise is anaerobic respiration?
High intensity, short duration (30 seconds)
Muscles respire anaerobically (without oxygen)
Glucose is the main source of energy
Lactic acid produced as a waste product = cramp
Examples of anaerobic respiration?
100m sprint, high jump, shot put
Examples of aerobic respiration?
Marathon, long distance biking, hiking
Anaerobic Training Zone
80% - 90%
What do we eat that gives us energy?
Carbs and fats
Carbohydrates as an energy source
Primary energy source
Used for aerobic and anaerobic activity
Fats as an energy source
Secondary energy source
Used once carbohydrate stores are depleted
Often used for aerobic activity – near end
Short term effects - Muscular System (2)
Muscle Fatigue:
Muscle contraction can cause muscles to feel weak, tired or painful
Lactate Accumulation:
Anaerobic exercise can cause a build up of lactic acid. This causes soreness.
Mainly from high intensity activity.
Increase
How do the short-term effects of exercise on the muscular system affect this athlete?
Lactate accumulation leads to cramp and muscle pain
More pain in later stages
Training can increase lactate tolerance
Oxygen must be used to break down the lactic acid into carbon dioxide and water = rest
Short term effects - Cardiovascular System
What happens to all three of these values during exercise?
Heart Rate – ‘The number of times the heart beats per minute’
Stroke Volume – ‘The amount of blood pumped out of the left ventricle per beat’
Cardiac Output - ‘The amount of blood pumped out of the left ventricle per minute
Cardiac output = stroke volume × heart rate
All increase during exercise
How do the short-term effects of exercise on the cardiovascular system affect this athlete?
More oxygen required compared to at rest
Increase in HR & SV allows more oxygen rich blood to reach the working muscles
Vascular shunting assists this process
Delays the onset of fatigue
Short term effects - Respiratory System
Rate and depth of breathing increases
Tidal volume increases
Increased gaseous exchange at lungs and muscles
Oxygen debt created from anaerobic exercise - increased breathing rate and depth to pay back this debt and help to remove lactic acid
How do the short-term effects of exercise on the respiratory system affect this athlete?
More oxygen required compared to at rest
More carbon dioxide needs to be expired
Long term effects - The Muscular System
Muscular Hypertrophy
Muscles become bigger and stronger which increases muscular strength and power
Fast twitch fibres increase and higher tolerance to lactate
More slow twitch fibres improves oxygen delivery and reduces muscle fatigue.
Impact of the long-term effects of exercise on the muscular system?
Muscular hypertrophy would increase strength / power
Improved muscular endurance means the onset of fatigue is delayed
Long term effects - The Skeletal System
- Increased Bone Density
Bones become stronger and more dense
Especially through weight-bearing activity
Less likely to suffer from osteoporosis later in life - Tendons & Ligaments
Become stronger, thicker and more elastic
Impact of the long-term effects of exercise on the skeletal system?
Less chance of injury during performance
Fracture
Dislocation
Tear
Long term effects - The Cardiovascular System
The heart gets bigger and stronger (cardiac hypertrophy) with training and becomes more efficient.
- Decreased resting heart rate
Lower amount of BPM when at rest - Increased stroke volume
More blood leaves the heart per beat - Heart Rate Recovery
Regular training results in the heart beginning to recover more quickly after exercise has finished. - Healthy Veins and Arteries
Long term training will result in the blood vessels becoming more flexible and efficient.
Impact of the long-term effects of exercise on the cardiovascular system?
Helps the athlete to perform to a higher level
Perform for longer
Recover quicker
Vital for endurance athletes
Long term effects - The Respiratory System
- Vital capacity increases
An athlete’s lungs increase in size and so does their vital capacity. - Gaseous exchange at the alveoli becomes more efficient
With more use, the process becomes more efficient
This allows better delivery of oxygen and removal of carbon dioxide - Increased capillary network
Increase in the number of capillaries surrounding the working muscles
Capillaries surrounding the alveoli also increase in number
More surface area for diffusion
More efficient gaseous exchange - Increase in strength of the diaphragm and external intercostal muscles
This allows for deeper breathing
Contracts with more force
Impact of the long-term effects of exercise on the respiratory system?
Allows for faster and deeper breathing
More efficient gaseous exchange
Delays onset of fatigue
Why is rest important?
- We must allow rest and recovery after exercise
- Time for adaptations to occur
- Sleep and nutrition is also important
