Recovery Flashcards
What is the point on recovery?
To return body to pre-exercise conditions and reverse the effects of fatigue
What are the two types of recovery?
- Passive Recovery
- Active Recovery
What would be classified as a passive recovery?
Rest or walking
What would be classified as an active recovery?
Same activity at a lower intensity
Eg: Jogging, cooldown swim, etc.
What are the 3 benefits of a Passive Recovery?
- PC Replenishment
- Replenish muscular ATP stores
- Restore oxygen to myoglobin
State the timeframes for PC replenishment
- Approximately 70% recovered in 30 seconds
- Approximately 98% recovered in 3 minutes
- Approximately 100% recovered in 10 minutes
What does replenishment of muscular ATP stores refer to?
The amount of readily available muscular ATP for muscle to use at any given moment
How does restoring oxygen to myoglobin help?
Helps take oxygen quicker to mitochondria to produce energy
What are the 5 benefits of Active Recovery?
- 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
What is the benefit of elevated Heart rate to promote blood flow?
Helps keep oxygen and protein circulating through the body
What is a muscle pump
A muscle pump is when exercising muscles cause constrictions of cappillaries, helping push blood back towards the heart.
Almost acts like the heart
What is venous pooling?
- 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
What is the benefit of providing a muscle pump to increase venous blood and decrease venous blood pooling in active recovery?
Ensures venous blood is circulated back to the heart
Explain impact of active recovery on hydrogen ions
- Enhances/quickens the removal of Hydrogen ions
- Steady supply of oxygen helps oxidise hydrogen ions
What is DOMS?
Delayed Onset Muscle Soreness
What is DOMS caused by?
Microtears in the muscle
Explain the effect on DOMS in relation to active recovery
Increased blood flow leads to higher protein delivery by blood to fatigued muscles which results in faster rate of recovery (muscle growth and repair)
What substance carries oxygen in blood?
Haemoglobin
What part of a muscle cell acts as the site of energy production in aerobic energy production
Powerhouse of the cell
Mitochondria
What is myoglobin?
A substance that carries oxygen diffused from blood to the mitochondria within cells
Explain the effect of restoring oxygen to myoglobin
There is readily available oxygen for mitochondria to use during aerobic energy production
