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lecture 24 Flashcards

1
Q

when should you warm up

A

depends on type, purpose and level.

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2
Q

when activity is <5 min how long warm up for

A

several min warm up, variable intensity and 5-10min delay

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3
Q

activity >5 min warm up

A

~5 minute warm up, build to mod/high intensity, <5 min delay

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4
Q

what ate the possibe adverse effects in balancing warm up

A

Conflicting time (Note: time constraints… lunchtime, PE class)

Conflicting physiology (body cooling versus metabolism)

Conflicting use of substrates: Water (dehydration) & Glycogen

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5
Q

who should warm up e.g clinical, health and performance

A

Clinical = YES!
* Health = yes; generally little harm anyway….
* Performance = yes; generally, but several issues to solve

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6
Q
  • Why warm up?… What mechanisms of value?
A

Metabolic priming? (pros and cons)
o VO2
response & muscle vasodilation
 Muscle temperature? (pros and cons)
* Arousal
 Neural facilitation
Skill rehearsal

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7
Q

why consider recovery from exercise?

A

part of training
a means to determine
physiological impact of previous exercise

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8
Q

why is recovery from exercise important for performance

A

To monitor & hasten readiness for further exercise or work

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9
Q

why is recovery from exercise important for clinical e.g. assessing

A

Asthma
 Post-exercise hypotension
 Health effects (e.g. Met. rate)

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10
Q

why is recovery from exercise important for fitness testing

A

Recovery of HR from a set exercise load

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11
Q

why is recovery from exercise important for training

A

Work-vs-rest:
 During session
 Between sessions (i.e., To help assess over-training)
 Intensities (to maximally stress the relevant energy systems)

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12
Q

recovery differs according to…

A

which system(metabolic, hydration) , nature of exercise (eccentric) and situational factors (nutrition, envrion)

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13
Q

what dpes adaptation need

A

overload AND recovery.
With appropriate overload, many systems being stressed will overcompensate during recovery (i.e. adaptation)

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14
Q

what does recovery between sets do

A

Replenish Phosphagens esp. Type IIx; decrease H+

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15
Q

what does recovery between sessions do

A

Remodel protein content, resolve inflammation, restore
glycogen

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16
Q

how is recovery an active part of training?

A

Energetically expensive, and anabolic processes take time

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17
Q

What components are critical for recovery in terms of blood supply?

A

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.

18
Q

EPOC stands for

A

Excess Post-Exercise Oxygen Consumption

19
Q

what is EPOC

A

Exponential return of VO2
after exercise

20
Q

what does EPOC depend on

A

Exercise intensity (Relative!)  Exercise duration

21
Q

light, breif exercise EPOC

A

rapid, single exponential  To baseline within a few minutes

22
Q

Heavy or prolonged exercise EPOC

A

Rapid, then slow
 Baseline elevated ~hours

23
Q

why does EPOC occur

A

Arises from
* the anaerobic metabolism of previous exercise
* cardiopulmonary, endocrine, ionic & thermal status during recovery.

24
Q

what does EPOC include (7)

A

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

25
Q

what is the rule of thumb for energy repletion vs depletion

A

Energy repletion ~10x slower than depletion

26
Q

Creatine Phosphate (CP)
Recovery Rates

A

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.

27
Q

Lactate Clearance

A

~70% Clearance: Typically occurs within about 15 minutes and is highly dependent on the level of activity.

28
Q

Glycogen reovery time

A

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.

29
Q

Water and Hydration recovery time

A

Consumption Recommendation: To rehydrate effectively, it is advised to consume about 120% of the volume of fluid lost during exercise.

30
Q

influencing factors of water recovery

A

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.

31
Q

stroke volume recovery

A

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).

32
Q

Heart Rate (HR)

A

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.

33
Q

Blood Pressure (BP)

A

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.

34
Q

trained athletes HR recovery timeline.

A

you will not need to get to as high of a HR for a given work rate and will recover faster.

35
Q

what is HR recovery influenced by (8)

A

[stress hormones] Fitness status Exercise intensity Exercise duration Body temperature Ambient temperature Hydration Posture

36
Q

what is tapering

A

decrease training load in days before competition; aim to increase performance. recovery before loss of adaptation.

37
Q

tapering, how?

A
  • Maintain frequency & intensity; but  ballistic/eccentric loading
  •  Training duration by 40-60% across last 1-2 weeks
37
Q

5 reasons muscle cooling in recovery harmful for adaptation?

A

Does not ↓ inflammaƟon
otrained folk usu. have little anyway
* ↓ blood flow and substrate uptake
* ↓ vascular adaptaƟon
* ↓ protein synthesis
* ↓ muscle repair following injury(?)

38
Q

tapering, why?

A

Likely, maintain regular & intense stimuli for adapted state, but less volume of strain and thus need for recovery & repair

39
Q

issues with tapering

A

How to mesh with other prep demands, e.g., heat acclimation?
* How to mesh with priming efforts?

203 (20 decks)

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