Aerobic and Anaerobic exercise

• ATP-CP system

  • ATP- adenosine triphosphate
  • anaerobic
  • high intensity, short duration
  • 0-10 seconds
  • sports example- 100m sprint
• Lactic acid

  • Uses glycogen to remake ATP
  • Anaerobic
  • High intensity, short duration
  • 10 seconds to 3 minutes
  • Side effects- lactic acid which causes an oxygen debt
  • 400m hurdles
• Aerobic system

  • Aerobic (with oxygen)
  • Low to medium intensity
  • Long duration
  • 3 minutes or longer
  • Side effect- carbon dioxide and water
  • example- athletics 1500m
  • Fuel, Carbohydrates and fats
• Anaerobic zone

  60-80%
• Aerobic zone

  70-80%
• Anaerobic threshold

  80%
• Aerobic threshold

  75-85%
• How to calculate the MHR (maximum heart rate)

  220-age
• How to calculate the aerobic threshold

  1. MHR $\div$ 100
  2. ans x 60
  3. = aerobic threshold
• How to calculate the aerobic threshold

  1. MHR $\div$ 100
  2. ans x 80
  3. = anaerobic threshold