Aerobic And Anaerobic Exercise 1.4 Flashcards
Aerobic respiration equation
Glucose + oxygen -> energy + carbon dioxide + water
Glucose + oxygen -> energy + carbon dioxide + water
Aerobic respiration equation
Anaerobic respiration equation
Glucose -> lactic acid + energy
Glucose -> lactic acid + energy
Anaerobic respiration
Aerobic respiration definition (3)
- presence of oxygen
- long period of time
- steady
Anaerobic respiration equation (3)
- short period of time
- high intensity
- absence of oxygen
Is aerobic or anaerobic respiration more efficient
Aerobic
Why is aerobic respiration more efficient than anaerobic (2)
- more energy can be produced
- less harmful by-products
Intensity definition
Amount of energy needed to complete activity
Amount of energy needed to complete activity
Intensity
What is lactic acid
Mild poison and waste product of anaerobic respiration
Mild poison and waste product of anaerobic respiration
Lactic acid
What does EPOC stand for
Excess Post-exercise Oxygen Consumption
What is EPOC
The amount of oxygen needed to recover after anaerobic exercise
What does EPOC do
- replenishes body with oxygen
- enables body to convert lactic acid to glucose, carbon dioxide and water
Methods of recovery (4)
- cool down
- manipulating diet
- ice baths
- massage
Why is a cool down good
- Reducing intensity helps maintain elevated heart/breathing rate
- Ensures blood continues to flow quickly to muscles
What does a cool down do to lactic acid
Replenishing body with oxygen helps it convert lactic acid into glucose, carbon dioxide and water (prevents DOMS)
Why is drinking water good
Replace lost fluids
What determines how much water you need to drink after exercise (6)
- intensity
- duration
- humidity
- temperature
- altitude
- body composition
What is carbohydrate loading
Increasing amount of complex carbohydrates eaten days before an event to maximise glucose
How does hypertrophy happen
When small tears in muscle (from training) repair
What needs to be consumed for hypertrophy to happen
Protein
What does DOMS stand for
Delayed Onset Muscle Soreness
What is the pain in muscles you feel the day after exercise
DOMS
What is DOMS
The pain felt in muscles the day after exercise
What does a massage do
Increases blood flow to the sore area, speeding up healing process (more oxygen)
What do ice baths do
Hell the body flush lactic acid from muscles
How do ice baths work
- The cold causes vasoconstriction, forcing lactic acid out
- Getting out the bath into the warm, blood vessels dilate and bring oxygenated blood in
Anaerobic % heart rate
80-90%
Aerobic zone % heart rate
70-80%
