AEROBIC AND ANAEROBIC EXERCISE Year 11 ALPINE SKI
AEROBIC AND ANAEROBIC EXERCISE Year 11 ALPINE SKI HOUSE
NUTRITION AND EXERCISE • There is a clear link between the foods we eat and the energy we produce. • The energy systems require fuel for exercise (carbohydrates) • Carbohydrates require water to break them down and blood to transport them around the body ALPINE SKI HOUSE
ANAEROBIC ENERGY SYSTEM High intensity for a short duration without the presence of oxygen. There are two types of anaerobic energy system - Creatine Phosphate (CP) system Supplies energy faster than all the other systems. It is used for explosive, high intensity, short duration exercise. Once the CP system is depleted, the lactic acid system is used. ALPINE SKI HOUSE 3
ANAEROBIC ENERGY SYSTEM High intensity for a short duration without the presence of oxygen. There are two types of anaerobic energy system - Lactic Acid system Produces the majority of energy at moderate to high intensity, for a short duration. At this intensity the waste product lactic acid is produced causing fatigue ALPINE SKI HOUSE 4
AEROBIC ENERGY SYSTEM • The aerobic system requires oxygen and produces the majority of energy when the individual is working at a low to medium intensity for a long duration. • For both the lactic acid and aerobic energy systems, carbohydrates are the main sources of energy. This fuel lasts up to 90 minutes, depending on exercise intensity. • The break down of carbohydrates is known as glycolysis. When glycogen depletes and the aerobic system cannot supply energy quickly enough, it has to use the lactic acid system to continue providing energy. This is anaerobic threshold. ALPINE SKI HOUSE 5
AEROBIC ENERGY SYSTEM • As exercise intensity and/or duration continues, oxygen debt (lack of sufficient oxygen) causes a build-up of lactic acid, which causes fatigue. • A typical untrained athlete would reach the anaerobic threshold at about 70 -80% of their VO 2 Max. • A trained athlete would reach their threshold at about 85 -90% of their VO 2 max. • VO 2 max = maximal volume of oxygen that your body can take in and use. ALPINE SKI HOUSE 6
ENERGY SYSTEMS • Both the anaerobic and aerobic systems need to repay the oxygen debt created during exercise. • The oxygen debt is repaid by reducing the intensity of exercise, allowing more oxygen into the body’s systems. This: 1. Breaks down lactic acid into carbon dioxide and water 2. Replenishes the creatine phosphate and glycogen stores. ALPINE SKI HOUSE 7
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