PAPER 1 - Recovery, Altitude and Heat Flashcards
What is Excess Post-exercise Oxygen Consumption (EPOC) ?
Excess Post-exercise Oxygen Consumption
- VOLUME of O2 consumed post exercise to return the body to a pre-exercise state
What is OXYGEN DEFICIT ?
volume of O2 that would be required to complete an activity entirely aerobically
3 things that happen during the recovery process
- LA Removal
- Glycogen replenishment
- Muscle Fibres restored
Describe section A of the EPOC graph
- Energy used during exercise from anaerobic processes
Describe section B of the EPOC Graph
Energy used during exercise from aerobic processes
Describe section C of the EPOC graph
Fast Component post exercise to replenish ATP/PC Stores
Describe Section D of the EPOC Graph
Slow Component post exercise to remove LA
What are the consequences of exercise at high altitudes ?
- blood vol. decreases
- SV decrease, HR increase
- max HR, SV, Q decrease
What is ACCLIMATISATION ?
gradual ADAPTATION to a CHANGE in ENVIRONMENT
What is the normal body temperature ?
37oC
What are THERMORECEPTORS ?
detect a CHANGE in temperature + relay info to brain
What is DEHYDRATION ?
loss of WATER in BODY TISSUE, caused by SWEATING
What happens when core temp rises ?
- heat transported
- CIRCULATES BLOOD to surface of skin
- 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 is cardiovascular drift ?
- increase in heart rate during prolonged endurance exercise w/little or no change in workload
What are the effects of heat on the cardiovascular system ?
- dilation of arterioles + capillaries to skin
- decreased VR, SV, Q, blood vol.
What are the effects of heat on the respiratory system ?
- breathing difficulty due to dried airways
- Increased no. of air pollutants
- increased f
State a sporting activity that would benefit from acclimatisation
Marathon Runners
2 impacts of Fast Alactacid Component
- PC stores replenished
- Blood + Muscle O2 replenished
main characteristics of fast component
- 3m - PC stores fully recover
- 50% in 30s, 75% in 1m
- Requires 3-4l of O2
2 impacts of slow lactacid component
- elevated circulation, ventilation + body temp
- LA removal
main characteristics of slow component
- 50-75% LA back –> pyruvic for aerobic metabolism
- 10-25% - glycogen
2 main implications of training on recovery
- Work - Relief Ratio
- Intensity of training
What is altitutde?
What happens if it increases?
- The elevation of an area above sea level
- Barometric Pressure decreases
Impacts of reduced ppO2 on gas exchange
- Decreased hb saturation
- decreased O2 diffusion to muscle cell
Net Impacts of high altitude on CV + Respiratory System
- decreased VO2 max
- decreased aerobic performance
- quicker DOMS
Erythropoietin
Naturally produced hormone responsible for RBC prod.
Hypoxia
- Deficiency in O2 reaching tissue
Main impact of hypoxia
- Altitude sickness
Impacts of exercise in the heat on CV system
- Increased blood flow + pooling
- Increased CV strain
Impacts of exercise in the heat on Respiratory system
- Increased mucus prod.
- Increased irritation of airways
3 Benefits of Altitude training
- Release of EPO
- Better O2 Transport
- SV + Q reduce
Respiratory Adaptations to Physical Activity
- Stronger respiratory muscles
- Lung vol. change little w/training
2 negative outcomes of physical activity on respiratory system
- Prolonged aerobic performance
- Delayed aerobic threshold + fatigue
2 components of recovery
- Fast Alactacid
- Slow Lactacid
Define Barometric Pressure
- Pressure exerted by earth’s atmosphere at any given point
Humidity
- amount of water vapour in atmospheric air
3 causes of hyperthermia
- High air temp
- High rel. humidity
- prolonged exercise intensities
Effects of heat on CV system
- Dilated arterioles + capillaries
- Lower blood vol. + cardiac values
impacts of heat on CV system
- Increased blood flow + pooling to limbs
- CV strain
Effects of heat on Respiratory system
- Increased f maintains O2 consumption
- More sun = more pollutants
Impacts of heat on respiratory system
- Higher O2 cost of exercise
- Irritation of airways
Pre-comp strategy for maximal heat performance
- Cooling Aids reduce core body temp
During Comp. strategy to maximise heat performance
- Suitable clothing maximises heat loss
Post-Comp strategies to maximise heat performance
- Isotonic solutions replace lost fluids
Describe the process of CV Drift
- prolonged exercise in heat = increased rate of muscular contraction = metabolic heat = not removed quick enough to maintain core temp
Low Altitude performance
- 3-5 days
- 1000 - 2000m
Moderate Altitude Performance
- 1-2 weeks
- 2000 - 3000m
High Altitude performance
- 2+weeks
- 3000m+
Extreme Altitude Performance
- 4+ weeks
- 5000 - 5500m
How do Cooling Aids maximise recovery?
- Speed up LA removal
- Reduce DOMS
How does a warm up maximise recovery?
- Minimises time using anaerobic energy
- reducing O2 deficit
How do strategies + tactics maximise recovery?
- Lower intensity set plays delay OBLA + fatigue
