Anaerobic and Aerobic Excercise Flashcards Preview

PE > Anaerobic and Aerobic Excercise > Flashcards

Flashcards in Anaerobic and Aerobic Excercise Deck (27)
Loading flashcards...
1
Q

What is aerobic exercise?

A

Working at a low to moderate intensity so the body has time to use oxygen for energy production and can therefore, work for a long period of time.

2
Q

Equation for aerobic respiration.

A

Glucose + oxygen -> Water + carbon dioxide + Energy

3
Q

What is anaerobic respiration?

A

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

4
Q

Equation for anaerobic exercise?

A

Glucose -> energy + lactic acid

5
Q

What is lactic acid?

A

Waste product of anaerobic respiration.

6
Q

What happens when lactic acid builds up?

A

Muscles will feel fatigued and stiff.

7
Q

What does EPOC stand for?

A

Excess Post-exercise Oxygen Consumption

8
Q

Why do we get oxygen debt after strenuous exercise?

A

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

9
Q

What is DOMS?

A

Delayed Onset Muscle Soreness

10
Q

What causes DOMS?

A

Microscopic tears in the muscles.

11
Q

What is the purpose of a cool down?

A

Clears lactic acid.
Reduces 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)

12
Q

What is the purpose of ice baths?

A

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

13
Q

What is the purpose of manipulating your diet?

A

Make sure you are not lacking in energy.
Replenish minerals and glucose lost in exercise.

14
Q

When do the immediate effects of exercise occur?

A

Straight away after exercise.

15
Q

What are the immediate effects of exercise?

A

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

16
Q

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

A

Blood flow rate increases to oxygenate muscles which causes skin to appear red. Respiration is an endothermic reaction which causes the body to heat up. Water is a waste product of aerobic respiration.

17
Q

Why do we get an increased breathing rate after exercise?

A

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.

18
Q

Why do we get an increased heart rate after exercise?

A

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

19
Q

What are the short term effects of exercise?

A

Fatigue
Light-headed
DOMS
Nausea

20
Q

Why do we feel fatigued a day after exercise?

A

Body needs to recover from the training.

21
Q

Why do we feel light-headed shortly after exercise?

A

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

22
Q

Why do DOMS occur shortly after exercise?

A

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

23
Q

Why do we feel nausea shortly after exercise?

A

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

24
Q

How would you minimise the effects of training? FITT

A

Decreasing frequency
Reducing Intensity
Changing the type to reduce the intensity (e.g. Running to Yoga)

25
Q

Explain how the principle of overload could help a beginner improve their fitness.

A

Starting off at a low intensity of training to make the body accustomed to training and then increasing the intensity over time, so fitness gains occur.

26
Q

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

A
  1. Body shape will change.
  2. Improvements in components of fitness (e.g. muscular endurance, strength, speed, flexibility, stamina)
  3. Increase of size of heart, creating a decrease in heart rate.
27
Q

Under what circumstances might exercising not improve fitness or performance? (5 points)

A
  1. Not training for long enough
  2. Not being consistent
  3. Not training specific to the goal
  4. Having a bad diet
  5. Not warming up or cooling down