Recovery Flashcards
What is Oxygen debt?
Amount of 02 needed to break down LACTIC ACID/return body to normal
What is Excess Post Exercise Oxygen consumption? How is it achieved ? (2)
Taking in additional 02 to remove lactic acid
Achieved by maintaining ELEVATED CARDIAC OUTPUT/MIN VENTILATION after anaerobic exercise
Lactic acid removal EQUATION?
Lactic acid + oxygen —> WATER + CO2 + GLUCOSE
Factors affecting recovery time (3)
AGE - older ppl take longer to recover
OVERALL STRENGTH/FITNESS - stronger u are, quicker u will ABSORB 02 to remove lactic acid
GENETICS - some ppl inherit from their parents the ability to recover quickly
What therapies speed up recovery?
HOT AND COLD CONTRAST therapy : alternate apply heat and cold packs/baths
MASSAGE THERAPY : massage helps remove blood flow and relax muscles
why does heart rate increase when exercising ? (2)
- deliver more 02 to muscles to turn GLUCOSE to energy
- ADRENALINE produced cause heart to beat faster
Why does breathing rate increase when exercising ? (2)
- to enable more 02 into bloodstream via lungs
- meet increased energy demand
Short term effects of exercise ? (5)
HR/BR increase
TEMP INCREASE - due to muscular contraction/respiration (muscle lose function if too hot)
SWEAT - sweat evaporates from skin ,taking body gear with it , cooling body down
- effective as water is 25x better at conducting heat than air
RED SKIN - to control temp , blood vessels close to skin ENLARGE
- allows heat to be lost through RADIATION
FATIGUE - lactic acid production/fuel depletion
- occurs in aerobic ex when body runs out of GLUCOSE slowing ENERGY PRODUCTION
NEGATIVE short term effects of exercise? (2)
NAUSEA - result of blood being diverted away from DIGESTIVE SYSTEM/twoards WORKING MUSCLES where 02 demand is greater
Digestion slows down = FEEL SICK
Dehydration/too much water can cause nausea
LIGHT HEADEDNESS - during exercise, blood vessels ENLARGE as heart works hard to pump blood around body
- after ex BLOOD PRESSURE DROPS, as it takes time for blood vessels to return to normal size
- affect blood flow to brain
treatment for short term effects of exercise?
- deep breathing - increase 02 uptake
- lying down/raise legs helps blood flow to heart due to gravity
increasing 02 to brain
long term effects of exercise ? (4)
- Increases heart size ( CARDIAC HYPERTROPHY- processes where muscular walls of heart get thicker/stronger by training)
- Lower resting heart rate
- increase STROKE VOL
- greater tolerance to lactic acid
effect of LONG TERM AEROBIC EXERCISE? (4)
- stresses heart , causing MUSCLE WALLS TO THICKEN/CHAMBERS INCREASE IN SIZE
- means heart can pump more forcefully/hold more blood
- leads to increased STROKE VOLUME
- Blood is transported to working muscles more EFFICIENTLY, delivery more 02 , allowing athletes to work harder for longer
why do athletes have lower resting heart rate?
long term trading leads to INCREASED STROKE VOL.
- so if heart is more capable of ejecting more blood per beat, doesn’t need to work as hard to achieve the same CARDIAC OUTPUT
- therefore lower HR
Where is excess glucose stored and how?
LIVER
MUSCLES
as glycogen
DESCRIBE aerobic respiration?
GLUCOSE + OXYGEN –> CO2 + WATER + ENERGY
energy produced SLOWLY
- HIGH DURATION /LOWER INTENSITY
