Starter quiz
- Anaerobic exercise causes the build up of ...
- lactic acid. ✓
- oxygen.
- nitrogen.
-
- The point at which lactic acid levels increase rapidly is called the ...
- aerobic threshold.
- anaerobic threshold. ✓
- lactate moment.
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- Match the following sports to the predominant energy system used to fuel participation.
- aerobic respiration⇔marathon run ✓
- anaerobic respiration⇔long jump ✓
- aerobic and anaerobic⇔centre during a netball game ✓
- What happens to your heart rate immediately after exercise?
- It returns straight back to resting levels.
- It returns to zero.
- It remains elevated and reduces slowly. ✓
- It remains elevated for hours.
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- Which of the following events results in an elevated breathing rate for the longest after exercise?
- high jump
- a platform dive
- a 400 metre sprint ✓
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- Which of the following is the best thing to do after exercise?
- Get your heart and breathing rate back to resting levels as fast as possible.
- Keep heart and breathing rates elevated. ✓
- Keep breathing rate elevated but reduce heart rate quickly.
- Sit down and rest with head between your knees.
-
Exit quiz
- ______ acid is produced in the muscles when insufficient oxygen is supplied during exercise.
- 'lactic' ✓
- Oxygen debt builds up rapidly during ...
- aerobic work.
- anaerobic work. ✓
- endurance events at low intensity.
- explosive events requiring speed and power. ✓
-
- Place these events in order.
- 1⇔anaerobic exercise produces
- 2⇔lactic acid which needs to be
- 3⇔broken down and removed after
- 4⇔exercise by taking in more
- 5⇔oxygen by
- 6⇔maintaining an elevated breathing rate
- A high carbohydrate meal, active cool down and an ice bath help speed up ______ after intense exercise.
- 'recovery' ✓
- Match the correct definitions to these key terms.
- lactic acid⇔a by-product of anaerobic respiration that accumulates in muscles ✓
- oxygen debt⇔the amount of extra oxygen required to remove lactic acid ✓
- EPOC⇔excess post-exercise oxygen consumption ✓
- recovery⇔time required to repair the damage to the body caused by training ✓
- DOMS⇔delayed onset muscle soreness ✓
- Match the correct benefits to these post exercise strategies.
- an active cool down⇔maintain elevated breathing and heart rates to remove lactic acid ✓
- a carbohydrate meal⇔replenish energy stores in muscles ✓
- drinking water⇔replace fluids lost through sweating ✓
- ice bath⇔reduces inflammation and muscle soreness through cold therapy ✓
- massage⇔speed up recovery by relaxing muscle fibres and removing knots ✓
Worksheet
Presentation
Video
Lesson Details
Key learning points
- Lactic acid is produced when we exercise anaerobically.
- Excess post-exercise oxygen consumption (EPOC) repays the oxygen debt from vigorous exercise.
- Performers must maintain elevated breathing rates after exercise to repay the oxygen debt.
- A cool down, manipulation of diet and ice baths/massage can help prevent DOMS.
- DOMS is the delayed onset of muscle soreness.
Common misconception
A cool down will always prevent DOMS.
An active cool down supports better recovery from exercise by prolonging elevated heart and breathing rates to flush fresh oxygen through the muscles, but small micro tears in the muscles may still result in soreness 24-48 hours after exercise.
Keywords
Lactic acid - a by-product of anaerobic respiration that accumulates in muscles during intense exercise, contributing to muscle fatigue and soreness
Oxygen debt - the amount of extra oxygen required to remove the lactic acid and replace the body's reserves of oxygen
Epoc - excess post-exercise oxygen consumption is the increased rate of oxygen intake following exercise to restore the body to its resting state
Recovery - time required to repair the damage to the body caused by training or competition