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A-LEVEL PE (OCR) > PAPER 1 - Recovery, Altitude and Heat > Flashcards

PAPER 1 - Recovery, Altitude and Heat Flashcards

1
Q

What is EPOC ?

A

Excess Post-exercise Oxygen Consumption

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

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2
Q

What is OXYGEN DEFICIT ?

A

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

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3
Q

What are the two stages of EPOC ?

A
  • fast component of recovery

- slow component of recovery

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4
Q

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

A
  • intensity

- duration

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5
Q

How do low-intensity activities impact EPOC ?

A
  • smaller oxygen deficit
  • oxygen consumption is quickly met
  • limits use of anaerobic energy systems
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6
Q

How do high-intensity activities impact EPOC ?

A
  • large oxygen deficit
  • oxygen demand is not met
  • lactic acid accumulates
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7
Q

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

A

10%

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8
Q

How much oxygen is required in the fast component ?

A

1-4 litres

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9
Q

What are the two jobs of the fast component ?

A
  • replenish blood and muscle oxygen

- resynthesis ATP and PC stores

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10
Q

How does the fast component replenish blood and muscle oxygen ?

A
  • within first minute oxygen resaturates blood stream
  • o2 associated with Hb
  • oxy-myoglobin link in muscle cells
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11
Q

How does the fast component resynthesis ATP and PC ?

A
  • first 3mins aerobic energy production continues = energy for resynthesis
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12
Q

How much oxygen does the slow component require ?

A

5-8 litres

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13
Q

What are the jobs of the slow component ?

A
  • provision of energy to maintain ventilation, circulation and body temperature
  • removal of lactic acid and replenishment of glycogen
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14
Q

How does the slow component maintain ventilation and circulation ?

A
  • rate and depth of breathing increases to provide muscles with o2
  • remains elevated and gradually decreases to maximise delivery of o2 and remove co2
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15
Q

What percentage of EPOC does ventilation and circulation take up ?

A

1-2%

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16
Q

How does the slow component maintain body temperature ?

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

- remains elevated for several hours

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17
Q

What percentage of EPOC does body temperature take up ?

A

60-70%

18
Q

How does the slow component remove lactic acid ?

A
  • lactic acid converts back to pyruvic acid

- then oxidised or converted into glycogen

19
Q

What percentage of pyruvic acid is oxidised ?

A
  • 50-75%
  • in the mitochondria
  • re-entering the KREBs
20
Q

What percentage of pyruvic acid is converted to glucose ?

A
  • 10-25%
21
Q

What impact does a WARM UP have on recovery ?

A
  • respiratory / heart / metabolic rates increase
  • minimises time spent using anaerobic energy systems
  • reduces oxygen deficit = less o2 to ‘pay back’
22
Q

What impact does ACTIVE RECOVERY have on recovery ?

A
  • 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
23
Q

What impacts does COOLING AIDS have on recovery ?

A
  • lower muscle and blood temp

- reduce demands of slow component

24
Q

What is BAROMETRIC PRESSURE ?

A

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

25
Q

What happens at altitude ?

A

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

26
Q

What are the consequences of altitude ?

A
  • breathing frequency increase
  • blood volume decrease
  • SV decrease
  • maximal HR, SV, Q decrease
27
Q

What is the ultimate outcome of the effects of altitude ?

A
  • reduced aerobic capacity and VO2 Max
  • increased lactic acid production
  • early fatigue
28
Q

What is ACCLIMATISATION ?

A

gradual ADAPTATION to a CHANGE in the ENVIRONMENT

29
Q

What are the benefits of acclimatisation ?

A
  • release of EPO
  • 6 week = 14% blood cell increase
  • f and VE stabilise
  • SV and Q reduce
30
Q

What is the normal body temperature ?

A

37oC

31
Q

What is THERMOREGULATION ?

A

process of MAINTAINING internal core temperature

32
Q

What are THERMORECEPTORS ?

A

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

33
Q

What is DEHYDRATION ?

A

loss of WATER in BODY TISSUE, largely caused by SWEATING

34
Q

What happens when core temp rises ?

A

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

35
Q

How does low humidity affect sweating ?

A

increases sweating

36
Q

How does high humidity affect sweating ?

A

decreases sweating

37
Q

What is HYPERTHERMIA ?

A

significantly raised core body temperature

38
Q

What are the 3 causes of raised body temp ?

A
  • high and prolonged intensity
  • high air temps
  • high relative humidity
39
Q

What causes cardiovascular drift ?

A

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

40
Q

What is CARDIOVASCULAR DRIFT ?

A

upward drift in HR during SUSTAINED steady-state activity

41
Q

What are the effects of heat on the cardiovascular system ?

A
  • 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
42
Q

What are the effect of heat on the respiratory system ?

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

A-LEVEL PE (OCR) (27 decks)

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