Recovery

Question 1

What is oxygen deficit?

Answer 1

When we begin exercising oxygen is not available immediately to provide energy for muscular work.

Question 2

What is EPOC?

Answer 2

‘the amount of oxygen above the amount normally required to return the body to its pre exercise state’

Question 3

What are the two stages of recovery?

Answer 3

Alactacid debt
(fast stage)

Lactacid debt
(slow stage)

Question 4

Describe 3 factors of the Alactacid stage?

Answer 4

-it takes 30 seconds for 50% of the PC stores to recover
-it takes 3 minutes for the PC stores to fully recover
Uses 4 litres of oxygen

Question 5

What is myoglobin?

Answer 5

Helps transport oxygen from the blood to the mitochondria

During recovery the oxygen stored in myoglobin needs to be replaced

Question 6

Describe 4 factors of the Lactacid debt (the slow stage)?

Answer 6

60% is converted back to pyruvic acid and enters the krebs cycle

(2) It can be converted back to glucose (gluconeogenesis)
(3) It can be converted into proteins
(4) It can be removed by sweating or in urine

Question 7

How is CO2 removed?

Answer 7

(1) The majority of CO2 is removed in the plasma of the blood by forming carbonic acid
(2) This is detected by the chemoreceptors which then stimulate the respiratory and cardiac centre to expel CO2 from the lungs

Question 8

How are glycogen stores replenished?

Answer 8

After exercise glycogen stores in the liver and muscles will be depleted.

They can only be replenished by eating a carbohydrate meal

This can take 48 hours to completely restore glycogen.

Question 9

How do you remember the implications of recovery?

Answer 9

Strategies-time outs in a game
Warm up
Active recovery
Nutrition-glycogen replenishment

Intensity
Some relief-ratios

COOL-cooling aids-reduce demand on slow component stage.