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A Level PE Flashcards > PAPER 1 - Recovery, Altitude & Heat > Flashcards

PAPER 1 - Recovery, Altitude & Heat Flashcards

1
Q

THE RECOVERY PROCESS

EPOC

Excess Post-Exercise Oxygen Consumption

A

The volume of oxygen required post exercise to return the body to a pre exercise state.

Also known Oxygen Debt

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2
Q

THE RECOVERY PROCESS

Initial Process after recovery?

What occurs during this component:

A

Fast Alactacid Component

Blood and Muscle Oxygen are replenished, ATP/PC stores are resynthesised

Volume of Oxygen used = 1-4l

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3
Q

THE RECOVERY PROCESS

Replenishment of Blood and Muscle Oxygen?

A
  • Oxygen resaturates in blood stream and re associates with haemoglobin
  • Oxy-myoglobin link in muscle cells is restored

Restored within 2 - 3 minutes

During exercise:
oxygen = disassociates with haemoglobin
myoglobin = fuels aerobic glycolysis and energy production

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4
Q

THE RECOVERY PROCESS

Resynthesis of ATP and PC Stores

A

Restoration of muscle phosphogen:
30 seconds = 50% restored
3 minutes = Full Restoration

Aerobic energy production continues for the first 3 minutes of EPOC

Energy + P + ADP –> ATP
Energy + P + C –> PC

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5
Q

THE RECOVERY PROCESS

Second Stage of Recovery?

What occurs in this component:

A

Slow Lactacid Component:

  • Removal of lactic acid/ glycogen replenishment
  • Decreased Ventilitation levels
  • Decreased Heart Rate - CIRCULATION
  • Elevated core body temperature

Volume of Oxygen Used - 5-8l

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6
Q

THE RECOVERY PROCESS

Ventilation and Circulation

A

Post exercise - Respiratory Rate and Heart Rate still remain elevated
Maximises delivery of oxygen and removal of lactic acid

They then decreases gradually back to resting levels after some time.

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7
Q

THE RECOVERY PROCESS

Body Temperature

A

Post exercise, core body temperature remains elevated

Increase in core body temperature = Increased metabolic rate

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8
Q

THE RECOVERY PROCESS

Removal of Lactic Acid and replenishment of Glycogen

Storage of the Glycogen?

A

Lactic Acid is converted to Pyruvic Acid and then oxidised into glycogen

Stored in Liver or Muscles through processes: Gluconeogenesis and Glyconeogenesis

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9
Q

**IMPLICATIONS OF RECOVERY **

Examples of Implications of Recovery on Training

A
  1. Warm Up
  2. Active Recovery
  3. Cooling Aids
  4. Intensity of Training
  5. Work: Relief Ratio
  6. Strategies and Tactics
  7. Nutrition
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10
Q

**IMPLICATIONS OF TRAINING **

Warm Up

A

Increases Oxygen delivery

*Delays OBLA

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11
Q

IMPLICATIONS OF TRAINING

Active Recovery

A
  • Speeds up removal of lactic acid
  • maintains oxygen delivery to fatigued muscles
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12
Q

IMPLICATIONS OF TRAINING

Cooling Aids

Examples?

A
  • Speeds up removal of Lactic Acid
  • Reduces Delayed Onset of Muscular Soreness (DOMS)

Ice Baths, Ice Vests etc

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13
Q

IMPLICATIONS OF TRAINING

Intensity of Training

A

Should be monitored using heart rate to ensure training is targeting correct energy system and muscle fibre type:

  • Very High Intensity - Increased muscle mass and ATP/PC storage capacity
  • High Intensity- Increased tolderance to lactic acid and buffering capacity
  • Low Intensity - Increased VO2 Max and aerobic capacity
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14
Q

IMPLICATIONS OF TRAINING

Work - Relief Ratio

A

Based on energy system:
1. Explosive High Intensity Work;Using ATP/PC system = 1:3 - enough time for full replenishment of stores
2. Speed Endurance Work;Using Glycolytic System = 1:2 - allow body to adapt to lactate levels and improve buffering capacity
3. Low Intensity;Aerobic Activities =1:1 - help delay OBLA and muscle fatigue.

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15
Q

IMPLICATIONS OF TRAINING

Nutrition

A

Recovery process can be aided by increase consumption of creatine, protein and carbohydrates.

Creatine & Protein = increases efficiency of ATP-PC system
Carbohydrates = maximises efficiency of glycolytic and aerobic systems

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16
Q

IMPLICATIONS OF TRAINING

Strategies and Tactics

Sporting Examples-

A

Can be manipulated by the coach to allow players recovery periods at breaks in games/ timeouts.

Football team maintaining possesion in defence

Tennis player changing rackets during the game.

17
Q

ENVIRONMENTAL EFFECTS

Definition of Altitude?

Barometric Pressure?

A

The height of an area above sea level

The pressure exerted by the earth’s atmosphere at any given point.

As the Altitude increases, the barometric pressure of the air decreases - causes partial pressure of Oxygen to decrease

18
Q

ENVIRONMENTAL EFFECTS

Impact of reduction in partial pressure of Oxygen

Gaseous Exachage

A

Reduced rate of diffusion at the alveoli:
Leads to…
1) Decreased saturation of haemoglobin
2) Decreased Oxygen transportation to muscles
3) Reduced diffusion of oxygen into the muscle cells

19
Q

ENVIRONMENTAL EFFECTS

Impact of reduction in partial pressure of Oxygen

Cardiovascular and Respiratory Systems

A
  • Increased breathing rate - REST & EXERCISE
  • Blood plasma volume decreases by up to 25%
  • Increased RBC density
  • Stroke volume decreases - HEART RATE increases
  • High intesnities = max cardiac output decreases
  • Reduced metabolic processes in the muscle cell

Combines to reduce VO2 max and Aerobic Capacity.

20
Q

EVIRONMENTAL EFFECTS

Oxygen Availiability at Altitude

Compared to sea level

A

Medium Altitude - 1500m above sea level: 84% O2
High Altitude - 2400m above sea level: 76% O2
Extreme Altitude - 5500m above sea level: 52% O2

At sea level = 100% O2

21
Q

ENVIRONMENTAL EFFECTS

Training Required for performance at different altitudes.

Number of days needed to Acclimatise

A

1,000 - 2,000 m = 3-5 days LOW
2,000 - 3,000 m = 1- 2 weeks MODERATE
3,000 m + = 2 weeks + HIGH
5,000 m + = 4 weeks + EXTREME

22
Q

ENVIRONMENTAL EFFECTS

Definition for Aclimatisation?

A

A process where a gradual adaptation occurs to an change in the enviroment.

Essential for Endurance Athletes who rely on O2 transport for effective performances.

23
Q

ENVIRONMENTAL EFFECTS

Benefits of Acclimatisation?

Cardiovascular and Respiratory

A
  • Release of EPO - increases RBC production
  • Increased O2 transport - improved O2 consumption in muscle cell wall.
    Stroke volume and Cardiac Output reduce
  • Breathing rate/ ventillation stabalize
24
Q

EXERCISE IN HEAT

Thermoregulation

Thermorecpetors?

A

Process that allows a performer to maintain their core body temperature within +/- 1 degree celcius

Sensory Receptors that detect a change in Core Body temperature.

25
Q

EXERCISE IN HEAT

Cardiovascular Drift

A
  • Side affect to exercise in a hot climate
  • Leads to increased heart rate at a given intensity of exercise
  • Cardiac volume needs to be maintained so stroke volume is reduced
  • Stroke Volume is reduced as a result of blood plasma levels reducing
  • HENCE CAUSES AN INCREASE IN HR
26
Q

EXERCISE IN HEAT

Definition of Hyperthermia?

Thermal Strain?

Causes of hyperthermia:

A

A rise in core body temperature:

Hyperthermia combined with Cardiovasular Drift

  1. Prolonged high intensity exercise, 2. High air humidity, 3. High air temperature.
27
Q

EFFECT ON PERFORMANCE

Pre Competition

A

Acclimatise to increased temperatures ; 7-14 days prior
Increases bodies tolerance to heat by:
* decreasing loss of electrolytles
* decreasing heart rtae at given pace/ temperture
* increasing plasma volume

28
Q

EFFECT ON PERFORMANCE

During competition

A
  • Pacing strategies
  • Suitable clothing that maximises heat loss and removes sweat from skin - lightweight compression wear
  • Rehydrate - hypotonic and isotonic solutions
29
Q

EFFECT ON PERFORMANCE

Post Competition

A
  • Cooling Aids - *cold towels and fans *
  • Rehydrate - isotonic solutions

Cooling aids - returns core body temperature gradually
Rehydrating - replaces the lost fluids, glucose and electrolytes.

A Level PE Flashcards (35 decks)

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