lecture 24 Flashcards
when should you warm up
depends on type, purpose and level.
when activity is <5 min how long warm up for
several min warm up, variable intensity and 5-10min delay
activity >5 min warm up
~5 minute warm up, build to mod/high intensity, <5 min delay
what ate the possibe adverse effects in balancing warm up
Conflicting time (Note: time constraints… lunchtime, PE class)
Conflicting physiology (body cooling versus metabolism)
Conflicting use of substrates: Water (dehydration) & Glycogen
who should warm up e.g clinical, health and performance
Clinical = YES!
* Health = yes; generally little harm anyway….
* Performance = yes; generally, but several issues to solve
- Why warm up?… What mechanisms of value?
Metabolic priming? (pros and cons)
o VO2
response & muscle vasodilation
Muscle temperature? (pros and cons)
* Arousal
Neural facilitation
Skill rehearsal
why consider recovery from exercise?
part of training
a means to determine
physiological impact of previous exercise
why is recovery from exercise important for performance
To monitor & hasten readiness for further exercise or work
why is recovery from exercise important for clinical e.g. assessing
Asthma
Post-exercise hypotension
Health effects (e.g. Met. rate)
why is recovery from exercise important for fitness testing
Recovery of HR from a set exercise load
why is recovery from exercise important for training
Work-vs-rest:
During session
Between sessions (i.e., To help assess over-training)
Intensities (to maximally stress the relevant energy systems)
recovery differs according to…
which system(metabolic, hydration) , nature of exercise (eccentric) and situational factors (nutrition, envrion)
what dpes adaptation need
overload AND recovery.
With appropriate overload, many systems being stressed will overcompensate during recovery (i.e. adaptation)
what does recovery between sets do
Replenish Phosphagens esp. Type IIx; decrease H+
what does recovery between sessions do
Remodel protein content, resolve inflammation, restore
glycogen
how is recovery an active part of training?
Energetically expensive, and anabolic processes take time
What components are critical for recovery in terms of blood supply?
Oxygen (O2) for phosphagens
Glucose for glycogen resynthesis (insulin independent)
Protein for myofibrillar synthesis and enzymes
Essential amino acids, in addition to those available from glycolysis and the TCA cycle.
EPOC stands for
Excess Post-Exercise Oxygen Consumption
what is EPOC
Exponential return of VO2
after exercise
what does EPOC depend on
Exercise intensity (Relative!) Exercise duration
light, breif exercise EPOC
rapid, single exponential To baseline within a few minutes
Heavy or prolonged exercise EPOC
Rapid, then slow
Baseline elevated ~hours
why does EPOC occur
Arises from
* the anaerobic metabolism of previous exercise
* cardiopulmonary, endocrine, ionic & thermal status during recovery.
what does EPOC include (7)
Phosphagen resynthesis
* Glycogen resynthesis
* Lactate oxidation
* O2
restored in blood (and muscle?)
* Thermogenic effects of increase temperature
* Thermogenic effects of stress hormones
* Effects of increase cardiopulmonary status
what is the rule of thumb for energy repletion vs depletion
Energy repletion ~10x slower than depletion
Creatine Phosphate (CP)
Recovery Rates
70% Recovery: Achieved in approximately 30 seconds, with this process being oxygen-dependent.
~100% Recovery: Reached in around 3 minutes, and this is influenced by pH levels.
Lactate Clearance
~70% Clearance: Typically occurs within about 15 minutes and is highly dependent on the level of activity.
Glycogen reovery time
Glycogen
Full Replenishment: Approximately 24 hours, heavily influenced by carbohydrate (CHO) intake.
Early Rate: The initial rate of glycogen repletion appears to be independent of protein intake.
Water and Hydration recovery time
Consumption Recommendation: To rehydrate effectively, it is advised to consume about 120% of the volume of fluid lost during exercise.
influencing factors of water recovery
Glycogen Resynthesis: Adequate hydration is crucial for efficient glycogen synthesis.
Sodium Intake: Consuming sodium, often found in foods and beverages like milk, aids in better water retention and hydration.
stroke volume recovery
Immediately post-exercise, stroke volume drops rapidly due to the sudden withdrawal of the skeletal muscle pump.
Slower Subsequent Recovery: Further normalisation of stroke volume occurs more slowly as it is influenced by continued reductions in sympathetic nervous system (SNS) activity and circulating catecholamines (e.g., adrenaline and noradrenaline).
Heart Rate (HR)
Rapid Drop: Although heart rate decreases rapidly after exercise, the rate of decrease is slower compared to the rapid increase at the onset of exercise, which is driven by the inhibition of parasympathetic nervous system (PNS) activity.
Gradual Normalization: Full recovery to resting heart rate takes longer, influenced by the reactivation of PNS activity and the withdrawal of SNS activity.
Blood Pressure (BP)
Initial Drop: Blood pressure can drop suddenly post-exercise due to the immediate cessation of the skeletal muscle pump, which had been aiding venous return during exercise.
Risk of Syncope: Standing still immediately after intense exercise can lead to fainting (syncope) because the lack of muscle contractions reduces venous return to the heart, leading to a sudden drop in blood pressure.
trained athletes HR recovery timeline.
you will not need to get to as high of a HR for a given work rate and will recover faster.
what is HR recovery influenced by (8)
[stress hormones] Fitness status Exercise intensity Exercise duration Body temperature Ambient temperature Hydration Posture
what is tapering
decrease training load in days before competition; aim to increase performance. recovery before loss of adaptation.
tapering, how?
- Maintain frequency & intensity; but ballistic/eccentric loading
- Training duration by 40-60% across last 1-2 weeks
5 reasons muscle cooling in recovery harmful for adaptation?
Does not ↓ inflammaƟon
otrained folk usu. have little anyway
* ↓ blood flow and substrate uptake
* ↓ vascular adaptaƟon
* ↓ protein synthesis
* ↓ muscle repair following injury(?)
tapering, why?
Likely, maintain regular & intense stimuli for adapted state, but less volume of strain and thus need for recovery & repair
issues with tapering
How to mesh with other prep demands, e.g., heat acclimation?
* How to mesh with priming efforts?
