PAPER 1 - Recovery, Altitude & Heat Flashcards
THE RECOVERY PROCESS
EPOC
Excess Post-Exercise Oxygen Consumption
The volume of oxygen required post exercise to return the body to a pre exercise state.
Also known Oxygen Debt
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THE RECOVERY PROCESS
Initial Process after recovery?
What occurs during this component:
Fast Alactacid Component
Blood and Muscle Oxygen are replenished, ATP/PC stores are resynthesised
Volume of Oxygen used = 1-4l
THE RECOVERY PROCESS
Replenishment of Blood and Muscle Oxygen?
- 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
THE RECOVERY PROCESS
Resynthesis of ATP and PC Stores
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
THE RECOVERY PROCESS
Second Stage of Recovery?
What occurs in this component:
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
THE RECOVERY PROCESS
Ventilation and Circulation
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.
THE RECOVERY PROCESS
Body Temperature
Post exercise, core body temperature remains elevated
Increase in core body temperature = Increased metabolic rate
THE RECOVERY PROCESS
Removal of Lactic Acid and replenishment of Glycogen
Storage of the Glycogen?
Lactic Acid is converted to Pyruvic Acid and then oxidised into glycogen
Stored in Liver or Muscles through processes: Gluconeogenesis and Glyconeogenesis
**IMPLICATIONS OF RECOVERY **
Examples of Implications of Recovery on Training
- Warm Up
- Active Recovery
- Cooling Aids
- Intensity of Training
- Work: Relief Ratio
- Strategies and Tactics
- Nutrition
**IMPLICATIONS OF TRAINING **
Warm Up
Increases Oxygen delivery
*Delays OBLA
IMPLICATIONS OF TRAINING
Active Recovery
- Speeds up removal of lactic acid
- maintains oxygen delivery to fatigued muscles
IMPLICATIONS OF TRAINING
Cooling Aids
Examples?
- Speeds up removal of Lactic Acid
- Reduces Delayed Onset of Muscular Soreness (DOMS)
Ice Baths, Ice Vests etc
IMPLICATIONS OF TRAINING
Intensity of Training
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
IMPLICATIONS OF TRAINING
Work - Relief Ratio
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.
IMPLICATIONS OF TRAINING
Nutrition
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
IMPLICATIONS OF TRAINING
Strategies and Tactics
Sporting Examples-
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.
ENVIRONMENTAL EFFECTS
Definition of Altitude?
Barometric Pressure?
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
ENVIRONMENTAL EFFECTS
Impact of reduction in partial pressure of Oxygen
Gaseous Exachage
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
ENVIRONMENTAL EFFECTS
Impact of reduction in partial pressure of Oxygen
Cardiovascular and Respiratory Systems
- 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.
EVIRONMENTAL EFFECTS
Oxygen Availiability at Altitude
Compared to sea level
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
ENVIRONMENTAL EFFECTS
Training Required for performance at different altitudes.
Number of days needed to Acclimatise
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
ENVIRONMENTAL EFFECTS
Definition for Aclimatisation?
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.
ENVIRONMENTAL EFFECTS
Benefits of Acclimatisation?
Cardiovascular and Respiratory
- 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
EXERCISE IN HEAT
Thermoregulation
Thermorecpetors?
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.
EXERCISE IN HEAT
Cardiovascular Drift
- 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
EXERCISE IN HEAT
Definition of Hyperthermia?
Thermal Strain?
Causes of hyperthermia:
A rise in core body temperature:
Hyperthermia combined with Cardiovasular Drift
- Prolonged high intensity exercise, 2. High air humidity, 3. High air temperature.
EFFECT ON PERFORMANCE
Pre Competition
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
EFFECT ON PERFORMANCE
During competition
- Pacing strategies
- Suitable clothing that maximises heat loss and removes sweat from skin - lightweight compression wear
- Rehydrate - hypotonic and isotonic solutions
EFFECT ON PERFORMANCE
Post Competition
- Cooling Aids - *cold towels and fans *
- Rehydrate - isotonic solutions
Cooling aids - returns core body temperature gradually
Rehydrating - replaces the lost fluids, glucose and electrolytes.
