Anaerobic and Aerobic Exercise

Question 1

What is aerobic exercise

Answer 1

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.

Question 2

The equation for aerobic respiration

Answer 2

glucose + oxygen -> water + carbon dioxide +energy

Question 3

What is anaerobic respiration

Answer 3

Working at a high intensity for a short period of time without oxygen for energy production.

Question 4

The equation for anaerobic exercise

Answer 4

glucose -> energy + lactic acid

Question 5

What is lactic acid

Answer 5

The waste product of anaerobic respiration.

Question 6

What happens when lactic acid builds up

Answer 6

Muscles will feel fatigued and stiff.

Question 7

What does EPOC stand for

Answer 7

Excess Post-exercise Oxygen Consumption

Question 8

Why do we get oxygen debt after strenuous exercise

Answer 8

-To remove lactic acid from the muscles.
-To repay back oxygen to the organs which we have taken from.

Question 9

What does DOMS stand for

Answer 9

Delayed Onset Muscle Soreness

Question 10

What causes DOMS

Answer 10

Microscopic tears in the muscles.

Question 11

What is the purpose of a cool down

Answer 11

-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)

Question 12

What is the purpose of ice baths

Answer 12

Blood supply is manipulated to the muscles so that the repair of micro tears is faster.

Question 13

What is the purpose of manipulating your diet

Answer 13

-To make sure you’re not lacking in energy
-To replenish minerals and glucose lost in exercise

Question 14

When do the immediate effects of exercise occur

Answer 14

Straight away after the exercise

Question 15

What are the immediate effects of exercise

Answer 15

-Hot/Sweaty red skin
-Muscle soreness due to lactic acid build-up
-Increased heart rate
-Increased breathing rate

Question 16

Why do we get hot/red/sweaty immediately after exercise

Answer 16

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.

Question 17

Why do we get an increased breathing rate after exercise

Answer 17

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.

Question 18

Why do we get an increased heart rate after exercise

Answer 18

To increase the rate of blood flow to the muscles to remove lactic acid from them quickly.

Question 19

What are the short-term effects of exercise

Answer 19

-Fatigue
-Light-headed
-DOMS
-Nausea

Question 20

Why do we feel fatigued a day after exercise

Answer 20

The body needs to recover from the training

Question 21

Why do we feel light-headed shortly after exercise

Answer 21

A lot of blood in the body is pumped to the muscles to help them recover. Means less blood is going to your head.

Question 22

Why does DOMS occur shortly after exercise

Answer 22

Muscles are required to work harder than they’re used to. Causes micro tears resulting in soreness.

Question 23

Why do we feel nausea shortly after exercise

Answer 23

Blood flow is taken away from the stomach, causes a feeling of nausea

Question 24

How would you minimise the effects of training? FITT

Answer 24

Decrease frequency
Decrease intensity
Changing the type to reduce the intensity (e.g running to yoga)

Question 25

Explain how the principles of overload would help a beginner improve their fitness

Answer 25

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.

Question 26

What are the long-term effects of exercise (3)

Answer 26

-Body shape will change
-Improvements in components of fitness
-Increase of size of the heart, creating a decrease in heart rate

Question 27

Under what circumstances might exercise not improve fitness or performance (5)

Answer 27

-Not training for long enough
-Not being consistent
-Not training specific to the goal
-Having a bad diet
-Not warming up or cooling down