Anaerobic and Aerobic Exercise Flashcards
What does EPOC stand for?
Excess Post-exercise Oxygen Consumption
What is an anticipatory rise?
increase of heart rate and oxygen provided to muscles before exercise as preparation
Why do oxygen consumption levels not return to normal straight away after exercise?
to repay the oxygen debt. Break down the lactic acid that was created during the exercise
How do you minimise oxygen debt?
warm up
Jogging back into position (when standing still, less oxygen is provided to muscles)
complete an active cool down
What does production of lactic acid cause?
fatigue
damage to cells if not removed
What things make a good recovery?
cool down
rehydration
Carb/protein consumption
ice baths
possibly massages
What does DOMS stand for?
Delayed Onset of Muscle Soreness
How does a cool down help with recovery?
maintains elevated HR and Breathing rate which keeps a good supply of oxygen to muscles which helps in the removal of lactic acid
What are pros and cons of cool downs?
effective, cheap, easy, can become habitual, decreases recovery period
often neglected, not taken seriously
How can you manipulate diet to help with recovery?
rehydration with water or hyper/isotonic drinks
carbohydrates to replenish glucose stores (glycogen)
proteins to assist with repair of tissue, to decrease recovery time
What are pros and cons of diet manipulation?
common, simple
exercise suppresses appetite, quality of nutrition
How do ice baths and massages help with recovery?
reduce DOMS
help to flush capillaries
What are pros and cons of ice baths and massages?
remove toxins, decreases recovery period, can decrease bruising
Cold, tough, unpleasant, expensive, massage quality
What are characteristics of aerobic exercise?
presence of sufficient oxygen
long duration
moderate intensity
What are characteristics of anaerobic exercise?
without sufficient oxygen
short duration (<3mins)
high intensity
