Anaerobic and Aerobic Exercise Flashcards
What is aerobic exercise
Working at a low to moderate intensity so the body has time to use oxygen for energy production and can, therefore, work for a longer period of time.
The equation for aerobic respiration
glucose + oxygen -> water + carbon dioxide +energy
What is anaerobic respiration
Working at a high intensity for a short period of time without oxygen for energy production.
The equation for anaerobic exercise
glucose -> energy + lactic acid
What is lactic acid
The waste product of anaerobic respiration.
What happens when lactic acid builds up
Muscles will feel fatigued and stiff.
What does EPOC stand for
Excess Post-exercise Oxygen Consumption
Why do we get oxygen debt after strenuous exercise
-To remove lactic acid from the muscles.
-To repay back oxygen to the organs which we have taken from.
What does DOMS stand for
Delayed Onset Muscle Soreness
What causes DOMS
Microscopic tears in the muscles.
What is the purpose of a cool down
-Clears lactic acid
-Reduces the potential of DOMS
-Allows heart rate and breathing to return to normal
-Reduces dizziness as blood gets moved all around the body (increasing blood flow to the head)
What is the purpose of ice baths
Blood supply is manipulated to the muscles so that the repair of micro tears is faster.
What is the purpose of manipulating your diet
-To make sure you’re not lacking in energy
-To replenish minerals and glucose lost in exercise
When do the immediate effects of exercise occur
Straight away after the exercise
What are the immediate effects of exercise
-Hot/Sweaty red skin
-Muscle soreness due to lactic acid build-up
-Increased heart rate
-Increased breathing rate
Why do we get hot/red/sweaty immediately after exercise
The blood flow rate increases to oxygenate muscles which cause the skin to appear red. Respiration is an endothermic reaction which causes the body to heat up. Water is a waste product of aerobic respiration.
Why do we get an increased breathing rate after exercise
To increase the oxygenation of the blood to supply to working muscles to avoid a large build-up of lactic acid and repay back organs.
Why do we get an increased heart rate after exercise
To increase the rate of blood flow to the muscles to remove lactic acid from them quickly.
What are the short-term effects of exercise
-Fatigue
-Light-headed
-DOMS
-Nausea
Why do we feel fatigued a day after exercise
The body needs to recover from the training
Why do we feel light-headed shortly after exercise
A lot of blood in the body is pumped to the muscles to help them recover. Means less blood is going to your head.
Why does DOMS occur shortly after exercise
Muscles are required to work harder than they’re used to. Causes micro tears resulting in soreness.
Why do we feel nausea shortly after exercise
Blood flow is taken away from the stomach, causes a feeling of nausea
How would you minimise the effects of training? FITT
Decrease frequency
Decrease intensity
Changing the type to reduce the intensity (e.g running to yoga)
Explain how the principles of overload would help a beginner improve their fitness
Starting off at a low intensity of training to make the body accustomed to training and then increasing the intensity over time, so that fitness gains occur.
What are the long-term effects of exercise (3)
-Body shape will change
-Improvements in components of fitness
-Increase of size of the heart, creating a decrease in heart rate
Under what circumstances might exercise not improve fitness or performance (5)
-Not training for long enough
-Not being consistent
-Not training specific to the goal
-Having a bad diet
-Not warming up or cooling down
