1.1c recovery process

Question 1

the first stage of recovery

Answer 1

fast alactacid component

Question 2

second stage of recovery

Answer 2

slow lactacid component

Question 3

what energy system is used during recovery

Answer 3

aerobic energy system

Question 4

term used to describe recovery

Answer 4

EPOC
excess post-exercise oxygen consumption

Question 5

oxygen deficit

Answer 5

the volume of oxygen required to complete an activity entirely aerobically

Question 6

what happens in the fast alactacid stage

Answer 6

before lactacid

-elevated respiration rate = max aerobic respiration

-resynthesises muscle stores of atp & pc, myoglobin and haemoglobin

-replenishes blood and muscle oxygen stores

Question 7

how long does the fast alactacid component take and requirements

Answer 7

2-3 mins to full restore atp/pc
-50% restored in 30 secs

requires 3-4l o2

Question 8

what happens in the slow lactacid component

Answer 8

-removal/conversion of lactic acid into pyruvic acid

-replenishment of glycogen
provision

-inc ventilation, circulation and body temp

-left over lactic acid taken to liver as lactate and converted into glucose

Question 9

what does the slow lactacid component require and how long

Answer 9

5-8l oxygen

approx 1 hour

Question 10

implications of recovery on training stages

Answer 10

Warm up
Active recovery
Ratios
Tactics
Intensity
Nutrition
Cooling aids

Question 11

Warm up

Answer 11

-respiratory, heart and metabolic rates increase
-accelerates use of aerobic system
-minimises time spent using anaerobic energy systems and lactic accumulation

-reduces oxygen deficit and need for epoc

Question 12

active recovery

Answer 12

-moderate intensity 40-60% vo2 max
-maintains respiratory and heart rates
-flushes muscle and capillary beds with oxygenated blood
-speeds up removal of lactic acid and length of slow lactacid component

Question 13

ratios

Answer 13

use correct work:relief ratios
-1:3+ for atp/pc
-1:2 glucose/lactic acid
-1:1 aerobic

Question 14

tactics

Answer 14

-timeouts and substitutions for 30 second releif of 50% atp and pc replenishment
-delay play be holding possession

Question 15

intensity

Answer 15

monitor hr

high-intensity
-inc muscle mass, atp/pc storage and boost efficiency of fast alactacid
-inc tolerance of lactic acid, buffering capacity, delay obla and reduce demand on slow lactacid

low-moderate intensity
-inc aerobic capacity, repiration and cardiovascular efficiency.
-early use of aerobic minimises lactic acid build up, delay obla, max oxygen delivery

Question 16

nutrition

Answer 16

max fuel stores, delay fatigue, reduce lactic acid and speed recovery

-max PC stores with creatine and protein, inc efficiency of atp/pc and fast stage

-max glucose and glycogen with carb load, pre, during and post meals and snacks. max efficiency of glycolytic and aerobic - slow stage

-tolerate effect of lactic acid using bicarb to enhance buffering
-nitrates to reduce oxygen cost and speed recovery

Question 17

cooling aids

Answer 17

-ice baths post event to lower muscle and blood temp
-reduce metabolic rate and demand of slow stage

-cooling aids after event to speed lactic acid removal, reduce doms