exercise (aerobic, effects..)

Question 1

What does anaerobic mean?

Answer 1

exercise not in the presence of oxygen
high level intensity
glucose isn’t fully broken down
glucose changed to lactic acid

Question 2

equation for anaerobic exercise?

Answer 2

glucose → lactic acid + energy

Question 3

What is aerobic exercise?

Answer 3

exercise in the presence of oxygen
low/ moderate intensity

Question 4

equation for aerobic exercise?

Answer 4

glucose + oxygen → carbon dioxide + water + energy

Question 5

What is Lactic Acid?

Answer 5

waste product of anaerobic exercise
causes fatigue
slow down or stop performer

Question 6

aerobic target zone

Answer 6

60-80%
max Hr * 0.6 = x
max HR * 0.8 = y
x:y

Question 7

anaerobic target zone?

Answer 7

80-90%
max hr * 0.8 = y
max hr * 0.9 = z
y:z

Question 8

What does EPOC stand for?

Answer 8

Excessive
Post exercise
Oxygen
Consumption

Question 9

What does EPOC mean?

Answer 9

increase rate of oxygen intake following strenuous activity

Question 9

how to recover from vigorous exercise?

Answer 9

.cool down
.ice bath
.massage
.rehydration

Question 10

What is a cool down?

Answer 10

5-10 min jog
to decrease body temp
remove LA
5-10 min static stretches

Question 11

benefits of cool down?

Answer 11

clear waste products
decrease chance of DOMS
decrease chance of dizziness
slow down breathing rate

Question 12

What are massages used for?

Answer 12

rubbing or kneading muscles
reduces pain
prevents DOMS
encourages blood flow
decrease swelling
prevent blood pooling
rid of LA

Question 12

What is rehydration?

Answer 12

hydrate every hour
1.5L of water a day
carbs and glucose for energy

Question 13

immediate effects of exercise?

Answer 13

.HR increased
.Body temp increased
.Breathing rate increased

Question 14

short term effects of exercise? 24-36 hours

Answer 14

.DOMS
.nausea
.dizziness/faintness
.fatigue/tiredness

Question 14

long term effects of exercise? months-years

Answer 14

.low resting heat rate
.COF improve
.Stroke volume increases
.cardiac output stays the same
.muscle hypertrophy
.lose weight
.cardiac hypertrophy

Question 15

what is altitude training?

Answer 15

aerobic training which develops your cardiovascular endurance

Question 16

what happens during altitude training?

Answer 16

.Less O2
.EPO released
.increase red blood cell
.increase oxygen carrying capacity
.so you can exercise for longer

Question 17

limitations of altitude training?

Answer 17

expensive
loss of overall fitness
altitude sickness
benefits are only short term

Question 18

what are the 3 training seasons?

Answer 18

pre season
competitive season
post season

Question 19

advantages of altitude training?

Answer 19

increase blood carrying cpaapcity

Question 20

what is the pre season

Answer 20

develop aerobic fitness
train your COF relevant to your sport

Question 21

what is competitive season?

Answer 21

maintain fitness levels
optimise skills and techniques
work on tactics and strategies
don’t overtrain, NO INJURIES

Question 22

What is post season?

Answer 22

aim to rest light aerobic activity

Question 23

what is obesity?

Answer 23

BMI over 30

Question 24

what are the 3 somatotypes?

Answer 24

ectomorph mesomorph endomorph

Question 24

how to prevent injuries?

Answer 24

.warm up .cool down .don't overstretch .don't overtrain .use appropriate equipment .rests .tape, bracing

Question 25

what does sedentary lifestyle mean?

Answer 25

engage in little or no physical activity

Question 26

consequences of sedentary lifestyle?

Answer 26

.weight gain .heart disease .hypertension .diabetes .poor self esteem .lack of friends .poor communication skills

Question 27

what is an ectomorph?

Answer 27

someone who is tall thin long limbs limited fat narrow shoulders

Question 28

what sports are ectomorphs best suited for?

Answer 28

.long distance running marathon.. .triathlon .long jumping NOT POWER ACTIVITES

Question 29

what is a mesomorph?

Answer 29

someone who is muscular broad shoulders narrow hips

Question 30

What sport are mesomorphs best suited for?

Answer 30

.sprinting 200m, 200m .swimming 100m, 200m .rugby .gymnastics excel in STRENGTH, SPEED and POWER

Question 30

what sport is an endomorph most suited for?

Answer 30

.forward in rugby .shotputt

Question 30

what is an endomorph?

Answer 30

someone who is pear shaped high fat content wide hips

Question 31

in a balanced diet how much carbs, protein and fat do you require?

Answer 31

55-60% carbs 25-30% fat 15-20% protein

Question 32

male adult calorie intake?

Answer 32

2500 kcal

Question 33

female adult calorie intake?

Answer 33

2000 kcal

Question 34

what impacts your calorie intake?

Answer 34

.gender .age .height .energy expenditure

Question 35

types of carbs

Answer 35

simple carbs release energy quicker processed white bread.. complex carbs release energy slower healthier brown bread...

Question 36

types of fat

Answer 36

unsaturated - healthier reduce risk of heart disease avocado, nuts saturated fat - toom much increase risk of heart disease butter, ice cream, cake

Question 37

what are carbs used for?

Answer 37

energy

Question 38

what is protein used for?

Answer 38

growth and repair

Question 39

What are fats used for?

Answer 39

energy

Question 40

What are vitamins and minerals used for?

Answer 40

V - help bones, teeth, skin grow VA, growth and vision M - healthy bones and teeth Calcium, strong teeth and bones

Question 41

why do we need to hydrate?

Answer 41

so we can function properly 60% of human body is water

Question 42

how to get water?

Answer 42

drinking eating (watermelon..)

Question 43

how to get rid of water?

Answer 43

urine sweat breath (water vapour)

Question 44

what is dehydration?

Answer 44

excessive loss of body water interrupting function of the body

Question 45

effects of dehydration?

Answer 45

.blood thickens .HR increases .Body temp Increases .reaction time increases .dizziness .muscle fatigue