2.2 Flashcards
recovery
process returing the body to pre-excercise
what does recovery entail?
restoration of energy stores
- removal of waste metabolites/waste products from muscle
- disappearance of psychological symptoms
fatigue
state of discomfort w/decreased efficencey
nature
type, duration, intensity
fitness
current level and chronic adaptations
metal state
physchological attributes
nutritional state
PC saturation and glycogen in muscle/liver
Fuel depletion
PC stores depleted (~10 seconds). Body usually has more fuel than needed. Glycogen then fat is used
Accumulating fatiguing metabolic by-products
Too much LA inhibits availability of calcium and glycolytic enzymes, too many H+ ions increase acidity (muscle can’t contract)
Dehydration & increased body temperaature
Sweat which contains water, salt, and electrolytes
Daily Training
fitness of athlete and concept of diminishing returns determine if athlete can cope w/daily training
Rest days
For most athletes this means reduced intensity or duration of training
Rest days are due to
muscular reasons
Average healthy person can improve fitness
every other day
Average healthy person
one day/week of rest
nutritional and physical
Overtraining
physical, emotional, behavioural cummaltive exhuastion
burnout and staleness
Cool down
LA or O2 System
Speed up LA removal by 50%, followed by stretching
Stretching
passive following excercise, hold positions for 10 seconds
Passive recovery
ATP-PC
Rehydration
endurance and hot/humid conditions
CWI
Cold Water Immersion
10-15°C, 5 to 10 and even 20 minutes
best for those in collision sports
CWT
Contrast Water Therapy
Hot (37-43°C) and cold (12-15°C) ratio hot:cold of 3:1
HWI
Hot Water Immersion
37-40°C
Massage
no scientific basis, detrimental to DOMS
recovery
delivering O2 in quantities above resting rates
EPOC
Excessive Post Excercise Consumtion
AKA. Oxygen Debt
anaerobic, RR above normal
Phase 1
Alactacid
Rapid recovery
replenish ATP-PC
replenish haemoglobin and myoglobin stores
both use small amounts of oxygen
Phase 2
Lactacid
Slow recovery
remove and metabolise lactace (blood & muscle)
replenish glycogen stores
Myoglobin
Intramuscular oxygen
Haemoglobin
Oxyhaemoglobin in the blood
Alactacid
replenish stored ATP-PC using 2-4 L of oxygen
50% complete in 20-30 seconds and complete in 2-3 minutes
Lactacid
Oxidation of LA coversion into CO2 and H2O and 20-25% of LA into glycogen
conversion occurs in mitochondria
Rate of blood flow
determines rate of LA removal
Extra ocygen in EPOC consumed by
heart, musclesx, and processess to lower body temperature
Lactacid phase
Glyocgen in muscle and liver are depleated
dependent on duration and intensity
Glycogen recovery
Most active in first hour post excercise
accelerated with high carb diet <70%
highest 15-30 minutes
50-100 g of CHO
provides 1-1.2 g of CHO per/kg
Glycogen replenishment rates
depend on type, intensity, duration, CHO loading, and chronic adaptations
Intermittent training
recovery complete in 24 hours, can train dail
Full recovery from continious activity
Is not likely to occur in 24 hours
Most cases glycogen stores will be replenished in
5-10 hours
especially if CHO loading
After exhuasting excercise it can take
48 hours to totally replenish glycogen stores
Rehdration
drink at regular intervals or rate 500-800mL/hour
If fluid loss has been extensive (2-3% body mass)
rehydration drinks with electrolytes and sodium may be of use
AHO only necessary if event over an hour
DOMS
Delayed Onset Muscle Soreness
acodisis decrease in pH levels
muscle pain, soreness, stiffness 1-3 days after excercise
