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SPORT SCIENCE > 2.2 > Flashcards

2.2 Flashcards

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1
Q

recovery

A

process returing the body to pre-excercise

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2
Q

what does recovery entail?

A

restoration of energy stores
- removal of waste metabolites/waste products from muscle
- disappearance of psychological symptoms

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3
Q

fatigue

A

state of discomfort w/decreased efficencey

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4
Q

nature

A

type, duration, intensity

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5
Q

fitness

A

current level and chronic adaptations

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6
Q

metal state

A

physchological attributes

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7
Q

nutritional state

A

PC saturation and glycogen in muscle/liver

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8
Q

Fuel depletion

A

PC stores depleted (~10 seconds). Body usually has more fuel than needed. Glycogen then fat is used

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9
Q

Accumulating fatiguing metabolic by-products

A

Too much LA inhibits availability of calcium and glycolytic enzymes, too many H+ ions increase acidity (muscle can’t contract)

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10
Q

Dehydration & increased body temperaature

A

Sweat which contains water, salt, and electrolytes

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11
Q

Daily Training

A

fitness of athlete and concept of diminishing returns determine if athlete can cope w/daily training

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12
Q

Rest days

A

For most athletes this means reduced intensity or duration of training

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13
Q

Rest days are due to

A

muscular reasons

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14
Q

Average healthy person can improve fitness

A

every other day

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15
Q

Average healthy person

A

one day/week of rest

nutritional and physical

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16
Q

Overtraining

A

physical, emotional, behavioural cummaltive exhuastion

burnout and staleness

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17
Q

Cool down

A

LA or O2 System

Speed up LA removal by 50%, followed by stretching

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18
Q

Stretching

A

passive following excercise, hold positions for 10 seconds

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19
Q

Passive recovery

A

ATP-PC

20
Q

Rehydration

A

endurance and hot/humid conditions

21
Q

CWI

Cold Water Immersion

A

10-15°C, 5 to 10 and even 20 minutes

best for those in collision sports

22
Q

CWT

Contrast Water Therapy

A

Hot (37-43°C) and cold (12-15°C) ratio hot:cold of 3:1

23
Q

HWI

Hot Water Immersion

A

37-40°C

24
Q

Massage

A

no scientific basis, detrimental to DOMS

25
Q

recovery

A

delivering O2 in quantities above resting rates

26
Q

EPOC

Excessive Post Excercise Consumtion

AKA. Oxygen Debt

A

anaerobic, RR above normal

27
Q

Phase 1

Alactacid

Rapid recovery

A

replenish ATP-PC
replenish haemoglobin and myoglobin stores

both use small amounts of oxygen

28
Q

Phase 2

Lactacid

Slow recovery

A

remove and metabolise lactace (blood & muscle)
replenish glycogen stores

29
Q

Myoglobin

A

Intramuscular oxygen

30
Q

Haemoglobin

A

Oxyhaemoglobin in the blood

31
Q

Alactacid

A

replenish stored ATP-PC using 2-4 L of oxygen

50% complete in 20-30 seconds and complete in 2-3 minutes

32
Q

Lactacid

A

Oxidation of LA coversion into CO2 and H2O and 20-25% of LA into glycogen

conversion occurs in mitochondria

33
Q

Rate of blood flow

A

determines rate of LA removal

34
Q

Extra ocygen in EPOC consumed by

A

heart, musclesx, and processess to lower body temperature

35
Q

Lactacid phase

A

Glyocgen in muscle and liver are depleated

dependent on duration and intensity

36
Q

Glycogen recovery

A

Most active in first hour post excercise

accelerated with high carb diet <70%

highest 15-30 minutes

37
Q

50-100 g of CHO

A

provides 1-1.2 g of CHO per/kg

38
Q

Glycogen replenishment rates

A

depend on type, intensity, duration, CHO loading, and chronic adaptations

39
Q

Intermittent training

A

recovery complete in 24 hours, can train dail

40
Q

Full recovery from continious activity

A

Is not likely to occur in 24 hours

41
Q

Most cases glycogen stores will be replenished in

A

5-10 hours

especially if CHO loading

42
Q

After exhuasting excercise it can take

A

48 hours to totally replenish glycogen stores

43
Q

Rehdration

A

drink at regular intervals or rate 500-800mL/hour

44
Q

If fluid loss has been extensive (2-3% body mass)

A

rehydration drinks with electrolytes and sodium may be of use

AHO only necessary if event over an hour

45
Q

DOMS

Delayed Onset Muscle Soreness

A

acodisis decrease in pH levels

muscle pain, soreness, stiffness 1-3 days after excercise

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