ATP resynthesis during exercise of differing intensities and durations

Question 1

How the body returns to its pre exercise state (2)

Answer 1

• Myoglobin has lost its stores of O2, ATP, PC and glycogen stores may be depleted
• Lactic acid levels may be high

Question 2

Post exercise the body enters a period of recovery with the primary aim of returning the body to ___-_________ state; where all _________ ______are complete and blood and muscle tissue are free of __-__________. To return the body to a pre-exercise state, ________ is required, continued _________ energy production fulfils the additional energy requirement and is termed as: …

Answer 2

Post exercise the body enters a period of recovery with the primary aim of returning the body to pre-exercise state; where all stored fuels are complete and blood and muscle tissue are free of by-products. To return the body to a pre-exercise state, energy is required, continued aerobic energy production fulfils the additional energy requirement and is termed as: excess post-exercise oxygen consumption (EPOC) aka oxygen debt.

Question 3

EPOC definition

Answer 3

The volume of oxygen consumed post exercise to return the body to a pre exercise state.

Question 4

Oxygen consumption can be plotted against time to show the oxygen deficit. This can be defined as:

Answer 4

The volume of oxygen that would
be required to complete an
activity entirely aerobically

Question 5

The recovery process graph

Answer 5

Question 6

EPOC
GRAPH

The graph?
Fast?
Slow?

Answer 6

Graph shows oxygen consumption post exercise decreases rapidly before gradually returning to resting levels.

It represents two distinct phases:

• Fast component (fast alactacid component)
• Slow component (slow lactacid component)

Question 7

EPOC is always present regardless of exercise intensity. However, size of the O2 deficit and EPOC may differ; as it depends on:

Answer 7

• Activity intensity
• Duration

Question 8

Low intensity aerobic activities

Answer 8

Small O2 deficit
Why?

 - Steady state of O2 consumption quickly met
 - Due to limited usage of anaerobic system
 - Limited accumulation of lactic acid

Question 9

High intensity aerobic activities

Answer 9

Large O2 deficit

Why?

   - O2 supply not meeting demand
   - Lactic acid accumulation
   - OBLA reached quickly

Question 10

Fast Alactacid Component of Recovery (definition)

This stage accounts for approximately __% of EPOC. It also demonstrates the volume of O2 (approx. 1-4 litres) required to:

Answer 10

Initial fast stage of EPOC where O2 consumed within the first three minutes

This stage accounts for approximately 10% of EPOC. It also demonstrates the volume of O2 (approx. 1-4 litres) required to:

• Replenish the blood and muscle O2 - haemoglobin in blood, myoglobin in muscles
• Resynthesise ATP and PC stores

Question 11

Fast Alactacid - Replenishment of Blood and Muscle O2 (5 things)

Answer 11

• During exercise O2 dissociates from haemoglobin
• O2 also dissociates from myoglobin in the muscle cells
• The dissociation occurs in order to fuel aerobic glycolysis and energy production
• Within first minute of EPOC, O2 resaturates the blood stream, i.e. associates with haemoglobin
• Within 3 minutes the oxymyoglobin link has been restored

Question 12

Fast Alactacid - Resynthesis of PC and ATP (5 things)

Answer 12

• During exercise muscle cell stores of ATP + Pc are depleted – for fuel in the ATP-PC store
• First 3 mins of EPOC aerobic energy production continues – provides energy to resynthesise ATP+PC
• Restoration of muscle phosphagen provides the phosphate required to restore high energy bonds to ADP + creatine
• Muscle phosphagen restoration takes approx. 30 seconds for 50% and 3 mins for full
• Means energy, phosphates, ATP, Pc resynthesis can occur: energy + P + ADP = Energy

Question 13

Slow Lactacid

After the _____ _____________ component, the body enters the slow lactacid component. This part of EPOC shows the volume of O2 (approx. 5-8 litres) required to complete the more complex and time consuming jobs to return the body to pre-exercise state; these include: (2)

Answer 13

After the fast lactacid component, the body enters the slow lactacid component. This part of EPOC shows the volume of O2 (approx. 5-8 litres) required to complete the more complex and time consuming jobs to return the body to pre-exercise state; these include:

• Provision of energy to maintain ventilation, circulation and body temperature
• Removal of lactic acid and replenishment of glycogen

Question 14

Ventilation and circulation (3 things)

Answer 14

• During exercise respiratory rate and depth, and HR rise significantly to provide muscle cells with necessary quantity of O2 for energy production
• Post exercise they remain elevated, then decrease gradually to resting levels – to maximise the delivery of O2 and removal of by-products
• Energy costs to this – accounts for 1-2% of EPOC - because of CO2 removal and transportation of O2

Question 15

Body Temperature

Answer 15

• During exercise it’s common for heat production to exceed heat removal - causes a rise in core body temperature
• Every 1 degree Celsius rise in body temperature the metabolic rate increases by 13-15%

Question 16

Removal Of Lactic Acid And Replenishment Of Glycogen (5 things)

Answer 16

• During anaerobic exercise or one with bouts of high intensity lactic acid will accumulate causing local muscular fatigue as they hit OBLA
• Post exercise lactic acid readily converts back to pyruvic acid – it’s then either oxidised or converted into
• Removal of LA also relies on the buffering capacity of the blood which neutralises its effect. Hydrogen carbonate ions produced by kidneys absorb hydrogen ions released by la and forms carbonic acid.
• Carbonic acid can be broken down to form CO2 and H2O for removal at the lungs
• LA removal takes on average around one hour it can take up to 24 hours depending on the intensity of exercise, volume of lactic acid accumulated and recovery method chosen

Question 17

Active recovery (4 points)

Answer 17

• Using an active cool down maintains respiratory and heart rates flushing the muscle and capillary beds with oxygenated blood. This speeds up the removal of lactic acid. And reduces the length of the slow lactacid component.
• Its essential if there are repeated bouts of exercise on the same day
• Moderate intensity active recovery 40-60% vo2 max is advisable for those that accumulate lactic acid
• Passive recovery may help reduce temperature and metabolic rate, diminishing energy cost on epoc

Question 18

Cooling aids (2)

Answer 18

• Aid such as ice baths can be used to lower muscle and blood temperature reducing the metabolic rate and demand on the slow lactacid component
• Can also be used to speed up lactic acid removal, reduce muscle damage and decrease delayed doms

Question 19

Intensity of training - high (4) vs low (2)

Answer 19

High intensity:

• will increase muscle mass
• ATP PC stores capacity boosting efficiency of fast component of recovery
• will increase tolerance to lactic acid, increasing buffering capacity, delay OBLA.
• Reducing the demand of slow lactacid component

Low moderate exercise:

• will increase aerobic capacity and respiratory and cardiovascular efficiency
• earlier move to aerobic energy production minimised lactic acid build up; delaying OBLA, maximises O2 delivery post exercise

Question 20

Work relief ratios (3 points)

Answer 20

Speed and explosive strength performers:

• atp-pc system - ratio of 1:3.
• sufficient time for atp-pc stores to resynthesise within the session

Lactate tolerance and high intensity muscular endurance performers:

• using the glycolytic system - ratio 1:2.
• sufficient recovery to continue training and encourage lactic acid accumulation to increase tolerance

Aerobic capacity/endurance performers:

• using the aerobic system - ratio of 1:1 or 1:0.5
• will promote adaptation delay obla and muscular fatigue

Question 21

Correct nutrition (3)

Answer 21

• To maximise PC stores : load creatine, phosphagen and protein – increases efficiency of ATP-PC system and fast recovery stage
• To maximise glucose and glycogen: carbo load, pre-event, during and post event – maximising efficiency of glycolytic and aerobic systems and slow stage of recovery
• Tolerate effects of lactic acid performer may use bicarbonate to enhance buffering system, training close to lactate threshold may use nitrates to reduce O2 cost of exercise and speed up recovery times with oxygenated blood flow