WorksheetsAerobic and Anaerobic Systems / Effects of Exercise / Recovery
Total questions: 25
Worksheet time: 35mins
Explain Aerobic exercises based on Duration, Intensity and Energy source respectively:
Short period of time / high intensity / glucose
Longer period of time / high intensity / Oxygen combined with glucose
Longer period of time / low to moderate intensity / Oxygen combined with glucose
Longer period of time / low to moderate intensity / glucose
Explain Anaerobic exercises based on Duration, Intensity and Energy source respectively:
Short bursts / High intensity / glucose combined with oxygen
Short bursts / High intensity / glucose
Short bursts / low to moderate intensity / glucose
Longer periods of time / High intensity / glucose
Define Lactic Acid:
a waste product formed in the muscles during anaerobic respiration, causing the muscle to work for a longer period of time
waste product formed from aerobic exercises alongside carbon dioxide, water and energy
the process of taking extra oxygen needed to compensate the to remove waste products
a waste product formed in the muscles during anaerobic respiration, causing the muscle to fatigue
The following equation represents:
Oxygen + Glucose = Energy + Water + Carbon Dioxide
Aerobic System source of energy and waste products
Anaerobic System source of energy and waste products
The following equation represents:
Glucose = Energy + Lactic Acid + CO2
Anaerobic System source of energy and waste products
Aerobic System source of energy and waste products
Define EPOC:
The effect of exercise in our heart, causing the walls from the left ventricle to become stronger and pump the blood harder
The amount of extra oxygen needed by muscle tissue to oxidize lactic acid following exercise
The waste product formed in the muscles during anaerobic respiration, causing the muscles to fatigue
The process of taking in additional oxygen needed to remove the lactic acid created by anaerobic exercise
Mark the alternative which is no related to Anaerobic exercise:
High Intensity
Lactic Acid
Oxygen Dept
Glycogen
Oxygen + Glucose
The amount of extra oxygen needed by the muscle tissue to oxidase lactic acid following exercise. We are talking about:
Oxygen Debt
Anaerobic exercise
EPOC
Recovery
Mark the equation which represents how our having a strong aerobic system can help to remove lactic acid after exercise.
Lactic Acid + Carbon Dioxide = Water + Oxygen + Energy
Lactic Acid + Oxygen = Carbon Dioxide + Glucose
Lactic Acid + Oxygen = Water + Carbon Dioxide + Glucose
Lactic Acid + Carbon Dioxide = Glucose + Oxygen
The ability to recover after exercise is clearly affected by many factors. Which of the following is NOT a factor affecting the recovery of a subject?
Overall strength and fitness
Age
Country
Sleep
Genetics
Name the energy system that has been used by the athlete when performing the long jump.
Lactic Acid
Anaerobic
Aerobic
Fast Twitch Fibers
Mark all factors that can affect the speed of recovery of a performer.
friendship and support;
level of aerobic fitness – a fitter athlete recovers quicker;
intensity of the exercise – heart rate during intense activity will be higher, taking longer to recover;
the demand of muscles for oxygen;
sleep / level of tiredness prior to exercise;
Describe long-term changes to the heart as a result of regular aerobic exercise. Refer to the
left ventricle in your answer.
the cardiac muscle and increases in strength;
higher amount of capillaries;
increase in size of the right ventricle;
walls of the ventricle thicken;
low heart rate at rest;
Suggest TWO ways that regular aerobic exercise develops the efficiency of the circulatory and respiratory systems and TWO more improvements to performance.
quicker recovery;
increased stroke volume;
the muscles will produce significantly more Lactic Acid
more efficient gaseous exchange;
increased endurance;
Suggest two of the long-term effects of regular aerobic training on skeletal muscles.
more capillaries form around the muscles / muscles can work for longer / harder as they become more efficient at using oxygen;
more capillaries form around the alveoli / heart rate at rest is lower / increased production of Lactic Acid;
muscles get tired faster / hypertrophy / stronger / increase the speed of contraction;
muscles become thicker / hypertrophy / stronger / increase the power of contraction;
higher production of lactic acid / left ventricle wall becomes thicker / less tolerance to lactic acid / muscles get stronger
Mark three benefits that regular anaerobic training may provide to a performer.
increased oxygen debt tolerance;
improves fast-twitch muscle fibers;
increases number of slow-twitch muscle fibers;
slows metabolism and therefore slows recovery;
increases speed / strength / power;
Suggest two possible disadvantages for a performer of only using anaerobic training methods.
will only develop the muscles, but not the heart in general;
it can be difficult to maintain the level of effort on a regular basis;
difficult to maintain technique at high intensity;
make harder to lose weight as only aerobic exercises can help with it;
no adaptation to cardio-vascular system;
Explain how lactic acid is formed in muscles and the effect it has on a performer retrospectively.
lactic acid is formed when the supply of oxygen to muscles is insufficient for the work they are required to do / causes muscle fatigue;
as muscles continue to work the level of lactic acid builds up / may cause the performer to work for a longer period of time;
lactic acid is formed during high-intensity work / does not affect muscles and movement in general;
lactic acid is formed during aerobic activities / muscles become more efficient;
without oxygen, glucose can provide energy for a longer period of time / helps the performer to recover faster;
Explain the immediate effects of high-intensity exercise on a performer.
low heart rate as a short term effect from exercising;
heart rate increases to move blood to the muscles at a faster rate to keep up with the demand of muscles;
breathing decreases to provide the same volumes of oxygen (to the muscles);
blood is kept in the organs not directly involved in the activity;
Describe TWO effects of long-term aerobic exercise on the circulatory system AND a benefit of each effect for a performer.
increased cardiac output / faster blood supply so performer can last the whole game;
increase in the size and strength of the heart / same blood flow so performer cannot work at a greater intensity;
increase in the volume of blood pumped / better gas exchange so the performer can recover slower and steady;
lower resting heart rate / more efficient circulatory system so performer needs less effort to achieve the same level of performance;
arteries grow larger and become more elastic / decreased oxygen content of blood supply
Explain two changes to the efficiency of the circulatory and respiratory systems that result from exercise can benefit a performer.
lower resting heart rate / the heart rate will reach maximum rate faster;
increased capillarisation / increases the supply of carbon dioxide and blood flow;
more efficient gaseous exchange / more efficient gaseous exchange;
recovery rate increases / recover from exercise more quickly;
oxygen debt tolerance decreases / improves the performance
Explain two factors that affect recovery time after exercise.
intensity of exercise undertaken - more intense exercise is faster to recover;
gender – females generally recover more quickly than males;
age – recovery period generally increases with age;
level of fitness – a performer with a higher level of cardiovascular fitness will be more efficient at removing lactic acid;
diet – a good diet provides the vitamins required for recovery;
Pick the three alternatives which explain why a performer’s resting heart rate reduces as they become fitter.
requires fewer beats to achieve the blood supply to muscles;
cardiac muscle increases in extracting the carbon dioxide from the blood;
cardiac output increases so more blood is pumped in one minute;
cardiac muscle increases in electric impulses;
larger stroke volume / greater volume of blood pumped in each heart beat;
A performer undertakes a cardio-vascular fitness test that involves running on a treadmill at constant intensity. Their heart rate during the test and during recovery is recorded. After six months of aerobic training the performer retakes the fitness test. What do we expect to find in relation to his Heart Rate at rest and speed of recovery, respectively?
heart rate increases at a faster rate / slower recovery
heart rate increases at a slower rate / faster recovery
heart rate increases at a slower rate / slower recovery
heart rate increases at a faster rate / faster recovery
State two long-term benefits of exercise.
improvements in health / less likely to suffer from heart disease
improve fitness / able to sustain exercise for longer
improvements in mental health / more able to cope with stress
improvements in performance / lift heavier weights
All alternatives are correct
