anaerobic, aerobic+ effects of exercise

• aerobic respiration takes place in the presence of oxygen, when exercise is over a long period of time
• aerobic respiration occurs when exercise is not too fast and is steady so the heart can supply oxygen to all working muscles
• When working aerobically, the energy needed by muscles comes from carbohydrates, when energy is being used it creates by products of carbon dioxide and water

  • water is released in the form of sweat + co2 when we exhale
• working aerobically means people can work for a long period of time at a low to moderate intensity eg. a marathon
• aerobic respiration-

  glucose + oxygen > energy + carbon dioxide+ water
• anaerobic respitaton takes place in the absence of oxygen
• anaerobic respitaton takes place when exercise is short and at a high intensity, the heart and lungs cannot supply enough blood + O2 to working muscles
• When respiring anaerobically glucose is converted into energy without the presence of oxygen
• anaerobic respitaton-

  glucose > energy + lactic acid
• lactic acid- a mild poison and a waste product of anaerobic respitaton
• When working anaerobically, lactic acid builds up in the muscles, they become painful fatigued and unable to continue working as efficiently, so can only work for short periods of time

  eg. sprinting
• Excess post- exercise oxygen consumption

  • is the amount of oxygen needed to recover after anaerobic respitaton
  • increased breathing rate + deeper breathing
  • can be referred to as oxygen debt
• EPOC replenishes the body with O2 and enables the body to convert the lactic acid produced into glucose, carbon dioxide and waste
• Cool down

  • gradually reduces exercise intensity
  • helps maintain elevated breathing + heart rate to ensure blood flow to muscles
  • aids clearing lactic acid + prevents stiffness
• hydration for recovery

  • replace fluids lost during exercise
  • hydration needs depends on the exercise intensity, duration, environment+ body composition
• manipulation of diet- carbohydrate loading

  • used by endurance athletes to maximise glucose stores before events
• protein intake- key for strength athletes to repair muscle tears and promote hypertrophy ( muscle growth)
• ice baths + massages reduce delayed onset muscle soreness (DOMS)
• Ice baths- flush out lactic acid + speed up recovery, improves oxygenated blood flow

  • cold constricts blood vessels
  • rewarming dilates them, flooding the muscles with oxygen
• massage- improves blood flow to muscles, aiding recovery + reducing pain
• DOMS- pain felt in muscles the day after exercise due to micro- tears
• Immediate effect

  • during exercise when muscles start to work they need more oxygen so the respiratory system responds by getting more oxygen, the blood carries a greater amount of oxygen+ heart responds to pump more oxygenated blood to the body
• immediate effects

  • will breathe more deeply + frequently
  • will feel hotter as body temp increases
  • will sweat + your skin will redden
  • heart rate will increase
• Short term effects may occur up to 36 hours after you finish exercising, are quite common until you establish a regular routine
• immediate effects occur as soon as you exercise+ whilst you continue to exercise
• short term effects

  • doms
  • muscle cramps
  • tired or fatigued
  • light- headed
  • nauseous
  • muscles will ache
• short term effects on systems

  • Cardiovascular - increase in, stroke volume,heart rate, cardiac output, blood pressure
  • respiratory- increase in breathing rate + tidal volume
  • cardio-respiratory- increase in oxygen uptake+ carbon dioxide removal
  • energy system - increase in lactate production
  • muscular system - increase in temperature of muscles + pliability
• Long term effects occur after months or even years of training
• long term effects

  • resting hr will be lower( bradycardia is a slow resting hr)
  • stamina will improve
  • body will change shape
  • improvement in specific components of fitness ( strength, muscular endurance, cv endurance, speed, flexibility)
  • muscles will increase in size( hypertrophy)
  • heart will increase in size, cardiac output increases as heart can deliver more oxygen+ blood to working muscles
• Long term effects on the cardiovascular system

  • cardiac hypertrophy
  • increased stroke volume + maximum cardiac output
  • decrease in resting hr
  • capillarisation at the lungs and muscles + increase in number of red blood cells
  • caused by aerobic training
• long term effects of exercise on the respiratory system

  • increased number of functioning alveoli
  • increased strength of the respiratory muscles (intercostal muscles+ diaphragm)
  • caused by aerobic training
• Long term effects of exercise on the energy system

  • increased production of energy from the aerobic energy system
  • increased tolerance to lactic acid
  • caused by aerobic+ anaerobic training
• long term effects of exercise on the muscular system

  • muscular hypertrophy
  • increased strength of tendons
  • increased strength of ligaments
  • caused by resistance training
• The long term effect of exercice on the skeletal system is an increase in bone density, caused by resistance training
• The long term effects of exercise on fitness

  • Increase in strength
  • Increase in flexibility
  • Increase in speed
  • Increase in muscular endurance
  • Caused by resistance training, stretching and interval training
• Capillarisation

  • The process where new capillaries are formed, usually at the alveoli + skeletal muscles
  • This increases the amount of oxygen that can be transferred to the working muscles as well as increasing the amount of carbon dioxide that can be removed
• Cardiac hypertrophy

  • When the muscle wall of the left ventricle gets larger or thickens as a result of exercise
  • Means it can pump out more blood during each contraction which increases the stroke volume
  • As stroke volume is increased, the resting heart rate decreases but cardiac output remains the same ( as SV × HR = Q )
• what is the anaerobic training zone?

  80-90% of max heart rate
• what is the aerobic training zone?

  60-80% of max heart rate