4.6. Recovery Flashcards
1
Q
What is EPOC?
A
- Excess Post Exercise Oxygen Consumption
- The amount of oxygen consumption, above resting level needed to restore the body to its pre-exercise state.
2
Q
Alactacid recovery (fast)
A
- Phosphogen stores replenished as elevated respiration helps ATP and PC stores replenish
- Myoglobin is saturated with O2
- Requires 3-4 litres of o2
- 50% of PC stores restored within 30 secs
- 2-3 mins for full recovery = very quick/ rapid
3
Q
Lactacid recovery (slow)
A
- Primarily responsible for removal of lactic acid done in 2 ways:
- Convert lactic acid back to pyruvic acid and use it as a metabolic fuel
- Convert lactic acid into glycogen, glucose or protein - Cardiac output/ minute ventilation and body temp remain high whilst this process begins -> eventually levels return to resting
- Lactic acid removal relies on the ability of the CV system to neutralise/ break down lactic acid
- Process takes 1-24 hrs depending on intensity and duration of exercise
- Requires up to 8L of O2
- Replenish glycogen stores
4
Q
The fate of lactic acid
A
- 65% converted to Co2 and water (used in aerobic system)
- 20% glycogen
- 10% glucose
- 5% protein
5
Q
Co2 removal
A
- Elevated respiration and HR remove Co2
- Co2 is carried by
- RBCs as carbonic acid
- Haemoglobin
- Plasma
- At the same time myoglobin is replenished with O2
6
Q
Glycogen replenishment
A
- Muscle and liver glycogen can deplete quickly and is a major factor in muscle fatigue
- The majority of glycogen can be replaced within 10-12 hrs but can take up to 2 days
- Glycogen is best replaced by eating a high carbohydrate diet in the 1st 2 hrs
