exercise (aerobic, effects..) Flashcards
What does anaerobic mean?
exercise not in the presence of oxygen
high level intensity
glucose isn’t fully broken down
glucose changed to lactic acid
equation for anaerobic exercise?
glucose → lactic acid + energy
What is aerobic exercise?
exercise in the presence of oxygen
low/ moderate intensity
equation for aerobic exercise?
glucose + oxygen → carbon dioxide + water + energy
What is Lactic Acid?
waste product of anaerobic exercise
causes fatigue
slow down or stop performer
aerobic target zone
60-80%
max Hr * 0.6 = x
max HR * 0.8 = y
x:y
anaerobic target zone?
80-90%
max hr * 0.8 = y
max hr * 0.9 = z
y:z
What does EPOC stand for?
Excessive
Post exercise
Oxygen
Consumption
What does EPOC mean?
increase rate of oxygen intake following strenuous activity
how to recover from vigorous exercise?
.cool down
.ice bath
.massage
.rehydration
What is a cool down?
5-10 min jog
to decrease body temp
remove LA
5-10 min static stretches
benefits of cool down?
clear waste products
decrease chance of DOMS
decrease chance of dizziness
slow down breathing rate
What are massages used for?
rubbing or kneading muscles
reduces pain
prevents DOMS
encourages blood flow
decrease swelling
prevent blood pooling
rid of LA
What is rehydration?
hydrate every hour
1.5L of water a day
carbs and glucose for energy
immediate effects of exercise?
.HR increased
.Body temp increased
.Breathing rate increased
short term effects of exercise? 24-36 hours
.DOMS
.nausea
.dizziness/faintness
.fatigue/tiredness
long term effects of exercise? months-years
.low resting heat rate
.COF improve
.Stroke volume increases
.cardiac output stays the same
.muscle hypertrophy
.lose weight
.cardiac hypertrophy
what is altitude training?
aerobic training which develops your cardiovascular endurance
what happens during altitude training?
.Less O2
.EPO released
.increase red blood cell
.increase oxygen carrying capacity
.so you can exercise for longer
limitations of altitude training?
expensive
loss of overall fitness
altitude sickness
benefits are only short term
what are the 3 training seasons?
pre season
competitive season
post season
advantages of altitude training?
increase blood carrying cpaapcity
what is the pre season
develop aerobic fitness
train your COF relevant to your sport
what is competitive season?
maintain fitness levels
optimise skills and techniques
work on tactics and strategies
don’t overtrain, NO INJURIES
What is post season?
aim to rest
light aerobic activity
what is obesity?
BMI over 30
what are the 3 somatotypes?
ectomorph
mesomorph
endomorph
how to prevent injuries?
.warm up
.cool down
.don’t overstretch
.don’t overtrain
.use appropriate equipment
.rests
.tape, bracing
what does sedentary lifestyle mean?
engage in little or no physical activity
consequences of sedentary lifestyle?
.weight gain
.heart disease
.hypertension
.diabetes
.poor self esteem
.lack of friends
.poor communication skills
what is an ectomorph?
someone who is
tall
thin
long limbs
limited fat
narrow shoulders
what sports are ectomorphs best suited for?
.long distance running
marathon..
.triathlon
.long jumping
NOT POWER ACTIVITES
what is a mesomorph?
someone who is
muscular
broad shoulders
narrow hips
What sport are mesomorphs best suited for?
.sprinting
200m, 200m
.swimming
100m, 200m
.rugby
.gymnastics
excel in STRENGTH, SPEED and POWER
what sport is an endomorph most suited for?
.forward in rugby
.shotputt
what is an endomorph?
someone who is
pear shaped
high fat content
wide hips
in a balanced diet how much carbs, protein and fat do you require?
55-60% carbs
25-30% fat
15-20% protein
male adult calorie intake?
2500 kcal
female adult calorie intake?
2000 kcal
what impacts your calorie intake?
.gender
.age
.height
.energy expenditure
types of carbs
simple carbs
release energy quicker
processed
white bread..
complex carbs
release energy slower
healthier
brown bread…
types of fat
unsaturated - healthier
reduce risk of heart disease
avocado, nuts
saturated fat -
toom much increase risk of heart disease
butter, ice cream, cake
what are carbs used for?
energy
what is protein used for?
growth and repair
What are fats used for?
energy
What are vitamins and minerals used for?
V - help bones, teeth, skin grow
VA, growth and vision
M - healthy bones and teeth
Calcium, strong teeth and bones
why do we need to hydrate?
so we can function properly
60% of human body is water
how to get water?
drinking
eating (watermelon..)
how to get rid of water?
urine
sweat
breath (water vapour)
what is dehydration?
excessive loss of body water interrupting function of the body
effects of dehydration?
.blood thickens
.HR increases
.Body temp Increases
.reaction time increases
.dizziness
.muscle fatigue
