PAPER 1 - Recovery, Altitude and Heat

Question 1

What is EPOC ?

Answer 1

Excess Post-exercise Oxygen Consumption

- the VOLUME of oxygen consumed post exercise to return the body to a pre-exercise state

Question 2

What is OXYGEN DEFICIT ?

Answer 2

the VOLUME of OXYGEN that would be required to complete an ACTIVITY entirely AEROBICALLY

Question 3

What are the two stages of EPOC ?

Answer 3

• fast component of recovery

- slow component of recovery

Question 4

What two factors affect the size of oxygen deficit and EPOC ?

Answer 4

• intensity

- duration

Question 5

How do low-intensity activities impact EPOC ?

Answer 5

• smaller oxygen deficit
• oxygen consumption is quickly met
• limits use of anaerobic energy systems

Question 6

How do high-intensity activities impact EPOC ?

Answer 6

• large oxygen deficit
• oxygen demand is not met
• lactic acid accumulates

Question 7

What percentage of EPOC does the fast component of recovery account for ?

Answer 7

10%

Question 8

How much oxygen is required in the fast component ?

Answer 8

1-4 litres

Question 9

What are the two jobs of the fast component ?

Answer 9

• replenish blood and muscle oxygen

- resynthesis ATP and PC stores

Question 10

How does the fast component replenish blood and muscle oxygen ?

Answer 10

• within first minute oxygen resaturates blood stream
• o2 associated with Hb
• oxy-myoglobin link in muscle cells

Question 11

How does the fast component resynthesis ATP and PC ?

Answer 11

• first 3mins aerobic energy production continues = energy for resynthesis

Question 12

How much oxygen does the slow component require ?

Answer 12

5-8 litres

Question 13

What are the jobs of the slow component ?

Answer 13

• provision of energy to maintain ventilation, circulation and body temperature
• removal of lactic acid and replenishment of glycogen

Question 14

How does the slow component maintain ventilation and circulation ?

Answer 14

• rate and depth of breathing increases to provide muscles with o2
• remains elevated and gradually decreases to maximise delivery of o2 and remove co2

Question 15

What percentage of EPOC does ventilation and circulation take up ?

Answer 15

1-2%

Question 16

How does the slow component maintain body temperature ?

Answer 16

• every 1 celsius rise = 13-15% metabolic rate increase

- remains elevated for several hours

Question 17

What percentage of EPOC does body temperature take up ?

Answer 17

60-70%

Question 18

How does the slow component remove lactic acid ?

Answer 18

• lactic acid converts back to pyruvic acid

- then oxidised or converted into glycogen

Question 19

What percentage of pyruvic acid is oxidised ?

Answer 19

• 50-75%
• in the mitochondria
• re-entering the KREBs

Question 20

What percentage of pyruvic acid is converted to glucose ?

Answer 20

• 10-25%

Question 21

What impact does a WARM UP have on recovery ?

Answer 21

• respiratory / heart / metabolic rates increase
• minimises time spent using anaerobic energy systems
• reduces oxygen deficit = less o2 to ‘pay back’

Question 22

What impact does ACTIVE RECOVERY have on recovery ?

Answer 22

• 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

Question 23

What impacts does COOLING AIDS have on recovery ?

Answer 23

• lower muscle and blood temp

- reduce demands of slow component

Question 24

What is BAROMETRIC PRESSURE ?

Answer 24

the PRESSURE exerted by the earth’s ATMOSPHERE at any given point

Question 25

What happens at altitude ?

Answer 25

rate of O2 diffusion decreases = reducing Hb saturation = poor O2 transportation

Question 26

What are the consequences of altitude ?

Answer 26

- breathing frequency increase - blood volume decrease - SV decrease - maximal HR, SV, Q decrease

Question 27

What is the ultimate outcome of the effects of altitude ?

Answer 27

- reduced aerobic capacity and VO2 Max - increased lactic acid production - early fatigue

Question 28

What is ACCLIMATISATION ?

Answer 28

gradual ADAPTATION to a CHANGE in the ENVIRONMENT

Question 29

What are the benefits of acclimatisation ?

Answer 29

- release of EPO - 6 week = 14% blood cell increase - f and VE stabilise - SV and Q reduce

Question 30

What is the normal body temperature ?

Answer 30

37oC

Question 31

What is THERMOREGULATION ?

Answer 31

process of MAINTAINING internal core temperature

Question 32

What are THERMORECEPTORS ?

Answer 32

SENSORY RECEPTORS which sense a CHANGE in temperature and RELAY information to the brain

Question 33

What is DEHYDRATION ?

Answer 33

loss of WATER in BODY TISSUE, largely caused by SWEATING

Question 34

What happens when core temp rises ?

Answer 34

metabolic heat is transported by CIRCULATING BLOOD to the surface of the skin for EVAPORATION

Question 35

How does low humidity affect sweating ?

Answer 35

increases sweating

Question 36

How does high humidity affect sweating ?

Answer 36

decreases sweating

Question 37

What is HYPERTHERMIA ?

Answer 37

significantly raised core body temperature

Question 38

What are the 3 causes of raised body temp ?

Answer 38

- high and prolonged intensity - high air temps - high relative humidity

Question 39

What causes cardiovascular drift ?

Answer 39

prolonged exercise in heat = increased rate of muscular contraction = metabolic heat = not removed quick enough to maintain core temp

Question 40

What is CARDIOVASCULAR DRIFT ?

Answer 40

upward drift in HR during SUSTAINED steady-state activity

Question 41

What are the effects of heat on the cardiovascular system ?

Answer 41

- 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

Question 42

What are the effect of heat on the respiratory system ?

Answer 42

- difficulty breathing due to increased mucus production - decreased volume of air for gaseous exchange - increased breathing frequency = increase o2 demand