Recovery

Question 1

What does EPOC stand for and what is it?

Answer 1

excess post-exercise oxygen consumption - the volume of oxygen consumed after exercise to return the body to a pre-exercise state

Question 2

What is oxygen deficit?

Answer 2

the additional volume of O2 required to exercise fully aerobically

Question 3

What are the two stages of EPOC?

Answer 3

fast alactacid component and slow lactacid component

Question 4

Which 3 things occur during the fast alactacid component?

Answer 4

1. resaturation of myoglobin with oxygen
2. restoration of muscle phosphagen
3. conversion of ADP back into PC and ATP

Question 5

How long does the fast component take and how much oxygen is required?

Answer 5

3 mins for 100% (30s for 50%) and it requires 1-4 litres

Question 6

What are the two main jobs of the slow component?

Answer 6

1. maintaining ventilation, circulation and body temperature
2. removal of lactic acid and replenishment of glycogen

Question 7

How long does the slow component take?

Answer 7

1-24 hrs

Question 8

How much oxygen is required by the slow component?

Answer 8

5-8 litres

Question 9

Why does circulation remain high in slow component?

Answer 9

to help remove lactic acid from muscles and convert it into pyruvic acid and glycogen

Question 10

What happens to the lactic acid in the slow component?

Answer 10

converted to glycogen and glucose and used for energy production or converted to water and removed through sweat and urine

Question 11

What is the role of a warm up?

Answer 11

respiratory, heart and metabolic rates increase to minimise time spent using the anaerobic system which helps to reduce lactic acid production. Overall this limits the oxygen deficit so less is needed to be paid back.

Question 12

What is the role of an active cool down?

Answer 12

maintains ventilation, circulation and venous return to increase removal of lactic acid in order to reduce the length of the slow component. Also helps to reduce DOMS

Question 13

What are the 7 methods used to aid recovery?

Answer 13

Warm up, active recovery, cooling aids, intensity of training, work:relief ratios, strategies and tactics and nutrition

Question 14

How do cooling aids help?

Answer 14

lower body temp and reduce metabolic rate. Also speed up LA removal and decrease DOMS

Question 15

Why is it important that intensity of training is planned?

Answer 15

training is specific to the energy system and muscle fibre type and also it needs to mirror the demands of the activity to create appropriate adaptations. Also helps to prevent overload

Question 16

What are the 3 work:relief ratios?

Answer 16

1. using ATP/PC system = 1:3
2. using glycolytic system = 1:2
3. aerobic performers = 1:1

Question 17

How are strategies and tactics used to benefit recovery/performance?

Answer 17

substitutions/timeouts can help to resynthesise ATP and PC store and tactics such as half court press can also allow the same process to occur (allowing EPOC to occur during match)

Question 18

Why does correct nutrition help recovery?

Answer 18

1. maximising PC stores to increase efficiency of ATP/PC system and fast stage of recovery
2. maximising glucose and glycogen stores to increase efficiency of glycolytic and aerobic systems and the slow component

Question 19

How does bicarbonate aid recovery?

Answer 19

buffering lactic acid to reduce time of slow lactacid component of EPOC