Recovery Flashcards
5-5-5 boom
What are the four components of the recovery process?
Return to a ‘pre-exercise state’
- HR back to resting
- Breathing (O2)
- Replenish ATP, PC, Glycogen stores
- Remove waste products (lactate)
Why do heart and breathing rates remain elevated following exercise?
As all recovery is dependnent on oxygen.
- Respiration-> O2 in blood -> heart pumps around body
What does EPOC stand for?
Excess post-exercise oxygen consumption
What is excess post-exercise oxygen consumption?
The extra oxygen that must be consumed following exercise in order to return to its ‘pre-exercise’ state
What is the saying for the EPOC diagram?
Up the hill and down the slide
What is steady state?
When O2 consumption = O2 demand
Explain why/how EPOC occurs in 7 steps
- Resting heart rate
- Exercise commences
- Body will work anaerobically due to insufficient O2 available
- Both anaerobic energy sys†ems will be used until sufficient O2 becomes available
- During this time an oxygen deficit occurs (amount of O2 that would have been used if the activity had been met aerobically from start)
- Exercise ceases
- Oxygen intake must remain high following exercise in order to return the body to it’s pre-exercise state. (EPOC)
Give the 5 statements about the first stage of EPOC
- Takes 2-3 mins
- Uses 4L of O2
- Restores ATP
- Restores PCr (50%=30secs, 100%=3mins)
- Resaturation of myoglobin with O2
Give the 5 statements about the second stage of EPOC
- Up to 2 hours
- Uses 5-10L of O2
- Removal of lactic acid
- Maintenance of elevated heart and breathing rates
- Replenishment of muscle glycogen stores
State the last 5 statements about EPOC (removal of lactic acid)
- Oxidation of CO2 and water
- Converted back into pyruvate
- Converted back into glycogen through the Cori cycle in the liver
- Converted into protein
- Excreted through sweat/urine
Name three other factors considered to speed up EPOC
- Glycogen replenishment (carbowindow)
- Increased activity of hormones
- Increase in body temp
