Starter quiz
- Exercise increases the demand for ______ to be delivered to working muscles and carbon dioxide to be removed.
- 'oxygen' ✓
- What is a typical resting heart rate?
- 40 BPM
- 72 BPM ✓
- 90 BPM
- 5 L/min
- 500 ml
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- Which of the following does not happen when we start to exercise?
- Increase in heart rate
- Increase in your maximum heart rate ✓
- Increase in stroke volume
- Increase in breathing rate
- Increase in tidal volume
-
- Match the following key terms with their correct definition.
- lactic acid⇔a waste product produced in the muscles during anaerobic exercise ✓
- fatigue⇔muscle tiredness when the body has a lack of energy ✓
- stroke volume⇔the amount of blood ejected from the left ventricle per beat ✓
- tidal volume⇔the amount of air breathed in or out per breath ✓
- We sweat during exercise to reduce the body ______ and reduce the risk of hyperthermia.
- 'temperature' ✓
- An increase in heart rate and an increase in stroke volume results in a big increase in ______ output.
- 'cardiac' ✓
Exit quiz
- Which of the following is a not an acute response to exercise?
- Increased heart rate
- Decreased resting heart rate ✓
- Increased breathing rate
- Increased cardiac output
- Increased carbon dioxide production
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- Exercise ______ and duration dictate how your body responds to exercise.
- 'intensity' ✓
- ______ is the fatiguing by-product of anaerobic exercise.
- 'lactic acid' ✓
- Match the following key terms to the correct description.
- recovery⇔time taken after exercise to return the body to its pre-exercise state ✓
- oxygen debt⇔the extra oxygen consumed during recovery to remove lactic acid ✓
- lactic acid⇔a by-product of anaerobic respiration ✓
- EPOC⇔excess post-exercise oxygen consumption ✓
- Match the following typical heart rates for a health 16 year old doing different exercises.
- Seated stretches⇔80 BPM ✓
- Walking⇔100 BPM ✓
- Jogging⇔140 BPM ✓
- Sprinting 400 metres⇔170 BPM ✓
- A higher intensity of exercise for a longer duration of time results in your heart rate being ______ for longer in recovery.
- 'elevated' ✓
Worksheet
Presentation
Video
Lesson Details
Key learning points
- Immediate effects of exercise include sweat, red skin, increased rate and depth of breathing, and increased heart rate.
- Methods to recover from exercise include an active cool down, manipulating diet and using ice baths or massage.
- Anaerobic exercise results in oxygen debt and the build up of lactic acid that needs to be replenished during recovery.
Common misconception
A proper cool down speeds up reduction in heart rate after exercise and prevents muscle soreness.
An active cool down actually prolongs the elevated heart and breathing rate after exercise to help flush fresh oxygen through the muscles and improve recovery. However, DOMS may still occur due to microtears in muscles if training was intense.
Keywords
Intensity - how hard you are working
Recovery - various strategies, such as nutrition, hydration and adequate rest are employed to optimise future performance and minimise fatigue and injury risk
Oxygen debt - the amount of extra oxygen required to remove the lactic acid and replace the body's reserves of oxygen
Lactic acid - a by-product of anaerobic respiration that accumulates in muscles during intense exercise, contributing to muscle fatigue and soreness