Lecture 24 Flashcards
Warm up, Recovery and Tapering
what is the general concept of a warm up less than 5 minutes
several minutes warm up, variable intensity, 5-10 delay
what is the general concept of a warm up greater than 5 minutes
~5min warm up, build to moderate / high intensity
what are the adverse effects of a warm up that need to be balanced
- conflicting time
- conflicting physiology
- conflicting use of substrates
who is a warm up ideal (generally)
- clinical
- health
- performance
what are the mechanisms of value of a warm up
- metabolic priming (pros and cons)
- muscle temperature (pros and cons)
- arousal
- neural facilitation
- skill rehearsal
why is recovery a part of training
repair, remodel => adaptation
what are the reasons for recovery
- performance
- clinical (diagnosing or monitoring)
- fitness testing (recovery of HR from a set exercise load)
training
what does adaptation to exercise require
overload and recovery
recovery differs according to
which system = metabolic, hydration
nature of exercise = eccentric
situational factors = nutrition, environment
what are the anabolic processes that take place in recovery between sets
replenish phosphagens especially Type IIx
decreased H+
what are the anabolic processes that take place in recovery between sessions
remodel protein content, resolve inflammation, restore glycogen
what is excess post exercise oxygen consumption
exponential return of VO2 after exercise
what does the magnitude of excess post exercise oxygen consumption mainly depend on
exercise intensity (relative)
exercise duration
why does EPOC occur
- the anaerobic metabolism of the previous exercise
- cardiopulmonary, endocrine and thermal status during recovery
what is occurring in the body during EPOC
- phosphagen resynthesis
- glycogen resynthesis
- lactate oxidation
- O2 restored in blood
- thermogenic effects of increased temperature
- thermogenic effects of stress hormones
what is the rule of thumb of energy repletion compared to depletion
energy repletion is x10 slower than depletion
what % of lactate clearance occurs in around ~15 minutes and what is it dependent on
~70% - activity dependent
what % of creatine phosphate is replenished in ~3minutes and what is it dependent on
~100% (pH dependent)
what is the recovery of stroke volume after exercise
- sudden withdrawal of skeletal muscle pump
- continued withdrawal of SNS activity and circulating catecholamines
what is the recovery of heart rate after exercise
the rapid drop is slower relative to SV and to its onset rate
what is the recovery of blood pressure after exercise
- sudden withdrawal of skeletal muscle pump
- beware of fainting (syncope) if standing still after intense exercise
what is the evidence like for popular recovery interventions like compression garments and cryotherapy
limited evidence
why is muscle cooling in recovery mostly harmful for adaptations
- does not decrease inflammation
- decrease blood flow and substrate uptake
- decreased vascular adaptation
- decreased protein synthesis
- decreased muscle repair following injury
what is tapering
training load in days before competition, aim to increase performance
how is tapering achieved
training duration by 40-60% across last 1-2 weeks
why is tapering used
likely, maintain regular and intense stimuli for adapted state, but less volume of strain and thus need for recovery and repair
