EP- Recovery Process

Question 1

What is the aim of the recovery process

Answer 1

To return the body to its pre-exercise state

Question 2

Name three things decreased in the body by exercise

Answer 2

ATP
PC
Glycogen
Triglyceride's
Oxygen stores
Water

Question 3

Name two things increased in the body by exercise

Answer 3

CO2

Lactic Acid

Question 4

What does OBLA stand for

Answer 4

Onset of Blood Lactate Accumulation

Question 5

What are resting levels of lactic acid

Answer 5

0.8-1.5 mmol/l

Question 6

When does OBLA occur

Answer 6

4 mmol/l

Question 7

List 5 factors contributing to the recovery of the body

Answer 7

Increased hormone levels
High HR
High respiration rate
Increased temperature
Resynthesis of ATP
Replenishment of PC
Removal of LA
Replacement of glycogen

Question 8

What does effect does EPOC describe

Answer 8

The body does not return to its pre-exercise state immediately after exercise, as respiration levels and heart rate remain elevated during recovery

Question 9

Why is the amount of O2 consumed during recovery above that required at rest

Answer 9

To restore muscle phosphagens and remove lactic acid

Question 10

What are the two stages of EPOC

Answer 10

Alactacid debt

Lactacid debt

Question 11

Alactacid is the slow stage of recovery. True or False

Answer 11

False- it is the rapid recovery stage

Question 12

What is recovered by the alactacid debt

Answer 12

Restoration of phosphogen stores, ATP/PC stores, myoglobin and haemoglobin

Question 13

How many litres of oxygen does the alactacid debt require

Answer 13

3-4 litres

Question 14

How long does the alactacid debt take to fully replenish ATP/PC stores

Answer 14

3 minutes

Question 15

How long, and how many litres does the alactacid debt need to restore myoglobin fully

Answer 15

1-2 minutes and 0.5l of oxygen

Question 16

Is the lactacid debt the slow or fast recovery stage?

Answer 16

Slower recovery stage

Question 17

What does the lactacid stage restore

Answer 17

It converts lactic acid into non-harmful products

Question 18

What does the lactacid debt convert lactic acid into

Answer 18

65% (oxidation) CO2 and water
20% glycogen
10% protein
5% glucose

Question 19

How many litres of oxygen does the lactacid debt require

Answer 19

5-8 litres

Question 20

How long does it take to completely recover the body

Answer 20

Up to 24 hours depending on exercise intensity and duration

Question 21

Which form of exercise has the greater EPOC- aerobic or anaerobic

Answer 21

Anaerobic

Question 22

What can help to remove high CO2 levels in the blood after exercise

Answer 22

An active recovery

Question 23

How does an active recovery help remove high CO2 levels in the blood

Answer 23

Provides the oxygen required to flush out co2. Also ventilation rate increases so more exhalation

Question 24

Other than reduce CO2 levels, what else can an active recovery aid

Answer 24

The restoration of glycogen

Question 25

Give 3 general recovery applications

Answer 25

• Conducting a warm up prior to exercise increases respiration and reduce oxygen deficit
• Conducting an active recovery to remove lactic acid more quickly after anaerobic work
• Anaerobic training will help to increase ATP and PC stores
• Opportunities for breaks in training and performance should be maximised to allow restoration of PC, ATP and myoglobin
• Tactics and pacing can be used to alter intensity
• Aerobic training will improve O2 supply during activity limiting oxygen debt and increase recovery time after exercise or between bouts of anaerobic work during team sports
• A mix of anaerobic and aerobic training will help delay the ATP/PC and lactic acid thresholds; improving performance
• Heart rate monitors can be used to monitor work intensity and when thresholds are reached – this can be used to prevent OBLA from occurring.