Aerobic, Anaerobic Training Zones and Recovery Flashcards
What is aerobic respiration?
Aerobic means with oxygen present and is the ability to transport oxygen. Aerobic exercise can be maintained for long periods and includes activities such as walking, jogging, cycling and swimming.
Aerobic Respiration Equation
Glucose + Oxygen —- Energy + Carbon Dioxide + Water
What is anaerobic respiration?
Anaerobic means oxygen is not present. So when you exercise at a high intensity, the respiratory system cannot supply oxygen to the muscles. With no oxygen available, our glycogen stores in our liver is used to help us. Glucose is still used but produces energy and lactic acid (this causes fatigue). Activities such as sprinting, weight lifting, jumping and throwing are anaerobic in nature.
Excess Post-Exercise Oxygen Consumption (EPOC)
After oxygen debt ( the amount of oxygen the performer is short of during exercise). Rapid and heavy breathing takes places after exercise to return the body back to a resting state and repay the oxygen debt.
What is oxygen debt?
Oxygen debt is the amount of oxygen that the performer was short of during exercise. Lactic acid builds up and more oxygen debt means more lactic acid. It builds up rapidly as a result of anaerobic exercise.
What is a Cool down? Why is it important in recovery?
A cool down is a recovery method from exercise. It takes place immediately after exercise.
In a cool down it is important to maintain an increase breathing rate and blood flow. This is important to assist in recovery as extra oxygen is required to return to the body to its pre-exercise state. Gradual reduction in heart rate will allow the body to successfully remove waste products such as lactic acid and carbon dioxide.
Anaerobic Respiration Equation
Glucose —- Energy + Lactic Acid
Why is stretching important in recovery?
A thorough body stretch will aid the removal of lactic acid and reduce the stiffness and soreness felt post exercise. It reduces DOMS.
Why is glycogen replenishment important in recovery?
Eating a high carbohydrate meal will speed up the glycogen replacement and should be done within an hour of exercise.
How is an ice bath useful for recovery?
Ice baths are a very popular recovery method. After a hard training session or match, performers get into an ice bath for up to 10 minutes. The cold water causes the blood vessels to tighten (vasoconstrict) and drain the blood out of the legs (capillary flushing). The blood that leaves the legs takes away with it lactic acid that has built up during exercise.
Recovery methods
- Cool down
- Stretching
- Rehydration
- Replenishing glycogen stores
- Electrolyte drinks and water
- Ice bath
Why is rehydration important in recovery?
Once the body starts to lose water during exercise, blood volume decreases. The heart has to work harder to move blood around the body and less oxygen is available for working muscles.
Water and electrolyte balance should be restored after exercise. This is extremely important in the human body as water is responsible for transporting nutrients, hormones and waste products around the body.
What is Delayed Onset Muscle Soreness (DOMS) ?
DOMS is the muscle pain and stiffness felt 24-72 hours after strenuous exercise.
Training Zone Thresholds (% of max HR)
0-50% of Max HR : Resting
50-60% of Max HR : Fat burning
60-80% of Max HR : Aerobic
80-90% of Max HR : Anaerobic
