CHAPTER 1- applied anatomy and physiology (p1) Flashcards
what does EPOC stand for
Excess Post-exercise Oxygen Consumption
when does EPOC occur
increased rate of oxygen intake following strenuous exercise to repay oxygen debt created at the start of exercise when not enough oxygen is being taken in
types of recovery after vigorous execise
rehydration, manipulation of diet, massage, ice baths
how does rehydration help you recover
restore fluids lost during exercise
how does manipulation diet help recovery
consuming more carbs than usual will help restore the glucose used in exercise
how do massages help recovery
they increase blood flow, reduce inflammation and help prevent DOMS
how do ice baths help recovery
reduce inflammation and DOMS by repairing micro tears in muscle fibres
why is fast recovery time beneficial
faster recovery = play at a better level faster
what does a cool down do
1) maintain elevated breathing/heart rate
2) continue blood flow to muscles
3) get rid of lactic acid
what are immediate effects of exercise
increased body temp
increased breathing rate
increased heart rate
what are short term effects of exercise
fatigue
light-headedness
nausea
DOMS
cramp
when do short term effects occur
24-36 hours after
what are long term effects of exercise
change in body shape
hypertrophy (increased heart size)
bradycardia (lower resting HR)
when do long term effects occur
after months and years of exercise
why is hypertrophy a good thing
heart becomes bigger and stronger so can pump more blood around the body (more efficient)