PAPER 1 - Recovery, Altitude and Heat Flashcards
What is EPOC ?
Excess Post-exercise Oxygen Consumption
- the VOLUME of oxygen consumed post exercise to return the body to a pre-exercise state
What is OXYGEN DEFICIT ?
the VOLUME of OXYGEN that would be required to complete an ACTIVITY entirely AEROBICALLY
What are the two stages of EPOC ?
- fast component of recovery
- slow component of recovery
What two factors affect the size of oxygen deficit and EPOC ?
- intensity
- duration
How do low-intensity activities impact EPOC ?
- smaller oxygen deficit
- oxygen consumption is quickly met
- limits use of anaerobic energy systems
How do high-intensity activities impact EPOC ?
- large oxygen deficit
- oxygen demand is not met
- lactic acid accumulates
What percentage of EPOC does the fast component of recovery account for ?
10%
How much oxygen is required in the fast component ?
1-4 litres
What are the two jobs of the fast component ?
- replenish blood and muscle oxygen
- resynthesis ATP and PC stores
How does the fast component replenish blood and muscle oxygen ?
- within first minute oxygen resaturates blood stream
- o2 associated with Hb
- oxy-myoglobin link in muscle cells
How does the fast component resynthesis ATP and PC ?
- first 3mins aerobic energy production continues = energy for resynthesis
How much oxygen does the slow component require ?
5-8 litres
What are the jobs of the slow component ?
- provision of energy to maintain ventilation, circulation and body temperature
- removal of lactic acid and replenishment of glycogen
How does the slow component maintain ventilation and circulation ?
- rate and depth of breathing increases to provide muscles with o2
- remains elevated and gradually decreases to maximise delivery of o2 and remove co2
What percentage of EPOC does ventilation and circulation take up ?
1-2%
How does the slow component maintain body temperature ?
- every 1 celsius rise = 13-15% metabolic rate increase
- remains elevated for several hours
What percentage of EPOC does body temperature take up ?
60-70%
How does the slow component remove lactic acid ?
- lactic acid converts back to pyruvic acid
- then oxidised or converted into glycogen
What percentage of pyruvic acid is oxidised ?
- 50-75%
- in the mitochondria
- re-entering the KREBs
What percentage of pyruvic acid is converted to glucose ?
- 10-25%
What impact does a WARM UP have on recovery ?
- respiratory / heart / metabolic rates increase
- minimises time spent using anaerobic energy systems
- reduces oxygen deficit = less o2 to ‘pay back’
What impact does ACTIVE RECOVERY have on recovery ?
- maintain heart and respiratory rates flushing them with oxygenated blood
- speed up lactic acid removal
- reduces slow component length
- 40-60% VO2 Max is advised
What impacts does COOLING AIDS have on recovery ?
- lower muscle and blood temp
- reduce demands of slow component
What is BAROMETRIC PRESSURE ?
the PRESSURE exerted by the earth’s ATMOSPHERE at any given point
What happens at altitude ?
rate of O2 diffusion decreases = reducing Hb saturation = poor O2 transportation
What are the consequences of altitude ?
- breathing frequency increase
- blood volume decrease
- SV decrease
- maximal HR, SV, Q decrease
What is the ultimate outcome of the effects of altitude ?
- reduced aerobic capacity and VO2 Max
- increased lactic acid production
- early fatigue
What is ACCLIMATISATION ?
gradual ADAPTATION to a CHANGE in the ENVIRONMENT
What are the benefits of acclimatisation ?
- release of EPO
- 6 week = 14% blood cell increase
- f and VE stabilise
- SV and Q reduce
What is the normal body temperature ?
37oC
What is THERMOREGULATION ?
process of MAINTAINING internal core temperature
What are THERMORECEPTORS ?
SENSORY RECEPTORS which sense a CHANGE in temperature and RELAY information to the brain
What is DEHYDRATION ?
loss of WATER in BODY TISSUE, largely caused by SWEATING
What happens when core temp rises ?
metabolic heat is transported by CIRCULATING BLOOD to the surface of the skin for EVAPORATION
How does low humidity affect sweating ?
increases sweating
How does high humidity affect sweating ?
decreases sweating
What is HYPERTHERMIA ?
significantly raised core body temperature
What are the 3 causes of raised body temp ?
- high and prolonged intensity
- high air temps
- high relative humidity
What causes cardiovascular drift ?
prolonged exercise in heat = increased rate of muscular contraction = metabolic heat = not removed quick enough to maintain core temp
What is CARDIOVASCULAR DRIFT ?
upward drift in HR during SUSTAINED steady-state activity
What are the effects of heat on the cardiovascular system ?
- dilation in capillaries = increased blood flow and pooling in the limbs
- decreased venous return, SV, Q, blood pressure = increased HR to compensate, reduced O2 transport
What are the effect of heat on the respiratory system ?
- difficulty breathing due to increased mucus production
- decreased volume of air for gaseous exchange
- increased breathing frequency = increase o2 demand
