Recovery

Question 1

What is the point on recovery?

Answer 1

To return body to pre-exercise conditions and reverse the effects of fatigue

Question 2

What are the two types of recovery?

Answer 2

• Passive Recovery
• Active Recovery

Question 3

What would be classified as a passive recovery?

Answer 3

Rest or walking

Question 4

What would be classified as an active recovery?

Answer 4

Same activity at a lower intensity

Eg: Jogging, cooldown swim, etc.

Question 5

What are the 3 benefits of a Passive Recovery?

Answer 5

• PC Replenishment
• Replenish muscular ATP stores
• Restore oxygen to myoglobin

Question 6

State the timeframes for PC replenishment

Answer 6

• Approximately 70% recovered in 30 seconds
• Approximately 98% recovered in 3 minutes
• Approximately 100% recovered in 10 minutes

Question 7

What does replenishment of muscular ATP stores refer to?

Answer 7

The amount of readily available muscular ATP for muscle to use at any given moment

Question 8

How does restoring oxygen to myoglobin help?

Answer 8

Helps take oxygen quicker to mitochondria to produce energy

Question 9

What are the 5 benefits of Active Recovery?

Answer 9

• Keeps Heart Rate elevated to promote blood flow
• Provides a muscle pump to increase venous blood return and decrease venous blood pooling
• Enhanced removal of Hydrogen ions
• Reduced effect of DOMS
• Restores oxygen to myoglobin

Question 10

What is the benefit of elevated Heart rate to promote blood flow?

Answer 10

Helps keep oxygen and protein circulating through the body

Question 11

What is a muscle pump

Answer 11

A muscle pump is when exercising muscles cause constrictions of cappillaries, helping push blood back towards the heart.

Almost acts like the heart

Question 12

What is venous pooling?

Answer 12

• Body sends more amounts of blood to working muscles which have a muscle pump
• When activity stops, so does muscle pump
• Excess venous blood pools in location due to lack of muscle pump

Question 13

What is the benefit of providing a muscle pump to increase venous blood and decrease venous blood pooling in active recovery?

Answer 13

Ensures venous blood is circulated back to the heart

Question 14

Explain impact of active recovery on hydrogen ions

Answer 14

• Enhances/quickens the removal of Hydrogen ions
• Steady supply of oxygen helps oxidise hydrogen ions

Question 15

What is DOMS?

Answer 15

Delayed Onset Muscle Soreness

Question 16

What is DOMS caused by?

Answer 16

Microtears in the muscle

Question 17

Explain the effect on DOMS in relation to active recovery

Answer 17

Increased blood flow leads to higher protein delivery by blood to fatigued muscles which results in faster rate of recovery (muscle growth and repair)

Question 18

What substance carries oxygen in blood?

Answer 18

Haemoglobin

Question 19

What part of a muscle cell acts as the site of energy production in aerobic energy production

Powerhouse of the cell

Answer 19

Mitochondria

Question 20

What is myoglobin?

Answer 20

A substance that carries oxygen diffused from blood to the mitochondria within cells

Question 21

Explain the effect of restoring oxygen to myoglobin

Answer 21

There is readily available oxygen for mitochondria to use during aerobic energy production