1.1c recovery process Flashcards
the first stage of recovery
fast alactacid component
second stage of recovery
slow lactacid component
what energy system is used during recovery
aerobic energy system
term used to describe recovery
EPOC
excess post-exercise oxygen consumption
oxygen deficit
the volume of oxygen required to complete an activity entirely aerobically
what happens in the fast alactacid stage
before lactacid
-elevated respiration rate = max aerobic respiration
-resynthesises muscle stores of atp & pc, myoglobin and haemoglobin
-replenishes blood and muscle oxygen stores
how long does the fast alactacid component take and requirements
2-3 mins to full restore atp/pc
-50% restored in 30 secs
requires 3-4l o2
what happens in the slow lactacid component
-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
what does the slow lactacid component require and how long
5-8l oxygen
approx 1 hour
implications of recovery on training stages
Warm up
Active recovery
Ratios
Tactics
Intensity
Nutrition
Cooling aids
Warm up
-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
active recovery
-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
ratios
use correct work:relief ratios
-1:3+ for atp/pc
-1:2 glucose/lactic acid
-1:1 aerobic
tactics
-timeouts and substitutions for 30 second releif of 50% atp and pc replenishment
-delay play be holding possession
intensity
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
nutrition
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
cooling aids
-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
