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Anaerobic & aerobic respiration
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Anaerobic exercise
Absence
of oxygen
Short
duration,
high
intensity
Glucose
-> energy +
lactic acid
Aerobic exercise
Presence
of oxygen
long
duration,
medium-
low
intensity
Energy comes from
carbohydrates
Glucose
+
oxygen
->
energy
+
carbon dioxide
+
water
What is lactic acid A01
Poisonous
acid created after
high
intensity exercise, by-product of
anaerobic
exercise
EPOC (
excess
post-exercise
oxygen
consumption)
A01
After respiring
anaerobically
oxygen is needed to recover
To do this, a high deep breathing rate is
maintained
Why does Usain Bolt do a lap of honour after his race?
to
recover
from
high
intensity exercise by
maintaining
elevated breathing
To repay
oxygen debt
The oxygen restored flushes out
lactic acid
Explain function of EPOC
Helps body
recover
Repays
oxygen debt
Coverts
lactic acid
into
glucose,
C02 and
water
how to recover after anaerobic exercise
gentle
jogging
Gentle
stretching
Drinking
water
Carbohydrate loading
High
protein
diet
Ice
baths
massage
how does stretching help recovery?
Oxygenated
blood flows to working muscles, converting
lactic
acid
into
glucose,
carbon
dioxide
and
water
to prevent
DOMS
How does drinking water help recovery?
Rehydrates
body and replaces
fluids
lost during exercise preventing
DOMS
How does carb loading help recovery/ performance?
Increased amount of complex carbs maximises glucose in body therefore more energy
how does a high protein diet help recovery?
protein helps heal
muscle Tears
quickly, so
training
can be resumed quicker
Good for
power
athletes
How do ice baths help recovery?
Blood vessels to
vasoconstrict
forcing lactic acid
away
from
muscles,
prevents
DOMS
How do massages help recovery?
Muscle fibres
tear after
intense
exercise as
muscle tissues
are
deprived
of blood. massages increase
blood flow
to disperse
waste
products
Immediate effects of exercise
Increased
HR
and
SV
-
more
blood
pumped
into muscles
Breathing
rate and
TV
increase- allows more
gaseous
exchange
Body
temp
increase - muscles
Contract
more often generating heat
Short term (24-36 hours) effects of exercise
Muscle fatigue- build up of
lactic acid
Dizziness- drop in
blood
pressure as blood is
redistributed
/ low
blood sugar
as sugar been used for
energy
DOMS- pain in muscles causes by
anaerobic
exercise
Long term (weeks- months) effects of exercise
Change in body
shape-
fat
stores used to provide
energy
for exercise (
increase
in muscle Size)
Hypertrophy
of heart (bigger+stronger)- heart is muscle and as a result of training SV
increases
and
HR
decreases
as more blood can be pumped per beat
Bradycardia
(lower resting HR)-
hypertrophy
of heart so heart rate can
reduce
as heart is stronger and pumps
more
blood per
beat
Improved
components of
fitness
(exercise dependant)