Anaerobic and Aerobic Exercise/Effects of Exercise

Question 1

Define Aerobic Exercise and its features (including the equation)

Answer 1

• Working in the presence of oxygen
• Low to moderate intensity
• Long duration
• 60-80% of max heart rate
• Glucose + Oxygen → energy + carbon dioxide + water

Question 2

Define Anaerobic Exercise and its features (what’s the equation?)

Answer 2

• Working in the absence of sufficient oxygen
• High intensity
• Short duration (e.g. 60 secs)
• 80-90% of max HR
• Glucose → energy + lactic acid

Question 3

What’s Lactic Acid? - what does it cause?

Answer 3

• Waste product of Anaerobic respiration
• Released in the blood stream
• Increases the acidity in muscles = pain and FATIGUE
• Reduces performance levels

Question 4

What are the recovery methods used after (vigorous) exercise?

Answer 4

• Ice baths
• Massages
• Manipulation of Diet
• Cool down

Question 5

How do ice baths help the body recover after vigorous exercise?

Answer 5

• Prevent DOMS and reduce muscle soreness after exercise
• Coldness causes blood vessels to vasoconstrict which forces the lactic acid out, INCREASING RECOVERY RATE
• After the bath, blood vessels dilate and bring oxygenated blood in

Question 6

What are the drawbacks for athletes using ice baths?

Answer 6

• Uncomfortable due to coldness
• Must be done soon after exercise

Question 7

How do Massages help the body recover after vigorous exercise?

Answer 7

• Prevent DOMS and reduce muscle soreness after exercise
• Increase blood flow to muscles
• Speed up the healing process (as more oxygen + nutrients are delivered to working muscles and waste products are removed)

Question 8

What are the drawbacks for athletes using massages?

Answer 8

• Expensive (paid professional)
• Quality must be good

Question 9

How does Manipulation of Diet help the body recover after vigorous exercise?

Answer 9

• Consuming CARBOHYDRATES replenishes glycogen stores (provides energy)
• CARBOHYDRATES contain proteins which repairs and assists with adaptations in long term exercise

Question 10

What are the advantages and drawbacks of athletes using Manipulation of diet after exercise?

Answer 10

• It’s easy/common
• Carb window of 1-2 hours is long
• Exercise suppresses appetite
• Alcohol culture in the club causes dehydration

Question 11

How do cool downs help the body recover after vigorous exercise?

Answer 11

• Maintain high breathing and heart rate
• Higher maintained heart rate means oxygen-rich blood is supplied to the muscle, which aids in the removal of lactic acid
• TYPICALLY DONE BY STRETCHING

Question 12

What are the advantages and drawbacks of athletes using Cool Downs after exercise?

Answer 12

• Effective
• Free/easy/practical (no equipment needed)
• Reduces recovery period
• Often neglected
• Not taken seriously

Question 13

What are the immediate effects of exercise?

Answer 13

• Occurs during exercise
• Increased breathing rate and breathing depth
• Increased heart rate
• Red skin
• Sweat
• Increase in temperature

Question 14

What are the short term effects of exercise?

Answer 14

• Occurs 24-36 hours after exercise
• Fatigue
• Light-headedness
• Nausea
• Aching/DOMS
• Cramps

Question 15

What are the long term effects of exercise?

Answer 15

• Occurs months/years after exercise
• Decrease in resting heart rate
• Body shape changes
• Improve components of fitness (e.g. improves cardiovascular endurance/muscular endurance/strength/speed/suppleness)
• Increase size of heart (hypertrophy)

Question 16

What’s Bradycardia?

Answer 16

• A resting heart rate of below 60bpm

Question 17

What’s the calculation for cardiac output?

Answer 17

Heart rate x stroke volume

Question 18

What percent of your max heart rate is the fat burning zone?

Answer 18

50-60%

Question 19

What percent of your max heart rate is the rest zone?

Answer 19

0-50%