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HANNAH'S ANAEROBIC AND AEROBIC EXERCISE (ANAEROBIC EXERCISE (build up…
HANNAH'S ANAEROBIC AND AEROBIC EXERCISE
EXERCISE
activity requiring physical effort carried out to sustain or improve health and fitness
for our muscles to CONTRACT we need energy
energy comes from the breakdown of food (mainly glucose)
this can happen either WITH or WITHOUT oxygen
AEROBIC EXERCISE
uses oxygen to produce energy
low intensity
long duration
e.g: cycling, running, rowing
glucose + oxygen -> carbon dioxide + water
gerry and olive go to calm down and wait
38 ATP
ANAEROBIC EXERCISE
DOES NOT use oxygen to produce energy
glucose isn't broken down properly
instead of carbon dioxide and water, LACTIC ACID is produced as a by product
build up of lactic acid stops muscle contractions
this causes fatigue
high intensity
short duration (10s - 2mins)
e.g: sprinting, powerlifting
glucose -> energy + lactic acid
gerry goes to eat and lie around
2 ATP
EPOC
EXCESS
POST-EXERCISE
OXYGEN
CONSUMPTION
when exercising ANAEROBICALLY, we don't use oxygen
therefore, we build up OXYGEN DEBT (oxygen we need to repay by breathing a lot)
once exercise is over, we breath HEAVIER to repay the oxygen debt
extra oxygen taken in helps REMOVE lactic acid
IMMEDIATE EFFECTS OF EXERCISE (DURING)
FIRST EFFECT
heart rate increases
stroke volume increases
increased heart rate and increased stroke volume means more blood is being pumped around the body to supply the muscles with glucose and oxygen needed
SECOND EFFECT
breathing rate increases
tidal volume increases
increased breathing rate and increased tidal volume allows for greater gaseous exchange at the lungs. Which results in more oxygen entering the body and more carbon dioxide leaving the body
THIRD EFFECT
body temp increases
sweating
increased body temp allows the body to sweat which is it's way of cooling down the body by evaporating salts off the skin's surface
the skin goes red because the blood vessels near the skin's surface open to try to lose heat by radiation
SHORT TERM EFFECTS OF EXERCISE (24-36 HOURS AFTER EXERCISE)
FATIGUE
caused by muscles having worked hard and becoming swollen with fluids (lactic acid)
after the swelling of fluids they will feel heavy
usually passes after one or two days
DIZZINESS / LIGHT - HEADED
caused by low blood sugar or drop in blood pressure
more likely to occur if you sweated heavily
NAUSEA / HEADACHE
caused by over-exertion during exercise or by ending a workout session too abruptly
lack of water intake
DOMS
ONSET
MUSCLE
DELAYED
SORENESS
caused by eccentric muscle contractions during exercise
which causes tiny micro-tears in muscle fibres
which causes swelling
CRAMP
painful involuntary contraction of a muscle
caused by fatigue or strain of a muscle
linked to dehydration
RECOVERY PROCESS FROM VIGOROUS EXERCISE
ICE BATH
professional sportsmen / sportswomen take ice baths to prevent DOMS and to speed up recovery after exercise
MASSAGE
helps reduce pain caused by too much physical activity
COOL DOWN
5 - 10 mins of walking / jogging to decrease body temp and lactic acid
after that, do 5 - 10 mins of static stretching to help your muscles relax
BENEFITS
clears lactic acid
reduces potential for DOMS
allows breathing and heart rate to reduce slowly otherwise it's dangerous
REHYDRATION
to replace loss of fluid by sweating
LONG TERM EFFECTS OF EXERCISE (MONTHS AND YEARS LATER)
HYPERTROPHY
increase in size of muscles
BRADYCARDIA
lowered resting heart rate
CARDIAC HYPERTROPHY
increase in size of heart