Aerobic & Anaerobic / Effects of Exercise

Question 1

Aerobic Respiration

Answer 1

‘Exercise in the presence of Oxygen’

Question 2

Formula for aerobic respiration

Answer 2

Glucose + Oxygen = Energy + Carbon Dioxide + Water

Question 3

What type of exercise is aerobic respriation?

Answer 3

Low intensity, long duration
If oxygen is available, used for extended periods (20 mins minimum)

Question 4

Maximum heart rate

Answer 4

MHR = 220 - age

Question 5

Aerobic Training Zone

Answer 5

60% - 80%

Question 6

Anaerobic Respiration

Answer 6

‘Exercise in the absence of Oxygen’

Question 7

Formula for anaerobic respiration

Answer 7

Glucose = Energy + Lactic acid

Question 8

What type of exercise is anaerobic respiration?

Answer 8

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

Question 9

Examples of anaerobic respiration?

Answer 9

100m sprint, high jump, shot put

Question 10

Examples of aerobic respiration?

Answer 10

Marathon, long distance biking, hiking

Question 11

Anaerobic Training Zone

Answer 11

80% - 90%

Question 12

What do we eat that gives us energy?

Answer 12

Carbs and fats

Question 13

Carbohydrates as an energy source

Answer 13

Primary energy source
Used for aerobic and anaerobic activity

Question 14

Fats as an energy source

Answer 14

Secondary energy source
Used once carbohydrate stores are depleted
Often used for aerobic activity – near end

Question 15

Short term effects - Muscular System

Answer 15

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

Question 16

How do the short-term effects of exercise on the muscular system affect this athlete?

Answer 16

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

Question 17

Short term effects - Cardiovascular System
What happens to all three of these values during exercise?

Answer 17

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

Question 18

How do the short-term effects of exercise on the cardiovascular system affect this athlete?

Answer 18

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

Question 19

Short term effects - Respiratory System

Answer 19

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

Question 20

How do the short-term effects of exercise on the respiratory system affect this athlete?

Answer 20

More oxygen required compared to at rest

More carbon dioxide needs to be expired

Question 21

Long term effects - The Muscular System

Answer 21

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.

Question 22

Impact of the long-term effects of exercise on the muscular system?

Answer 22

Muscular hypertrophy would increase strength / power
Improved muscular endurance means the onset of fatigue is delayed

Question 23

Long term effects - The Skeletal System

Answer 23

1. Increased Bone Density
   Bones become stronger and more dense
   Especially through weight-bearing activity
   Less likely to suffer from osteoporosis later in life
2. Tendons & Ligaments
   Become stronger, thicker and more elastic

Question 24

Impact of the long-term effects of exercise on the skeletal system?

Answer 24

Less chance of injury during performance
Fracture
Dislocation
Tear

Question 25

Long term effects - The Cardiovascular System

Answer 25

The heart gets bigger and stronger (cardiac hypertrophy) with training and becomes more efficient.

1. Decreased resting heart rate
   Lower amount of BPM when at rest
2. Increased stroke volume
   More blood leaves the heart per beat
3. Heart Rate Recovery
   Regular training results in the heart beginning to recover more quickly after exercise has finished.
4. Healthy Veins and Arteries
   Long term training will result in the blood vessels becoming more flexible and efficient.

Question 26

Impact of the long-term effects of exercise on the cardiovascular system?

Answer 26

Helps the athlete to perform to a higher level
Perform for longer
Recover quicker
Vital for endurance athletes

Question 27

Long term effects - The Respiratory System

Answer 27

1. Vital capacity increases
   An athlete’s lungs increase in size and so does their vital capacity.
2. 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
3. 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
4. Increase in strength of the diaphragm and external intercostal muscles
   This allows for deeper breathing
   Contracts with more force

Question 28

Impact of the long-term effects of exercise on the respiratory system?

Answer 28

Allows for faster and deeper breathing
More efficient gaseous exchange
Delays onset of fatigue

Question 29

Why is rest important?

Answer 29

• We must allow rest and recovery after exercise
• Time for adaptations to occur
• Sleep and nutrition is also important