Recovery

Question 1

What is “EPOC”?

Answer 1

The recovery process- excess post-exercise oxygen consumption

Question 2

What is fatigue?

Answer 2

-depletion of all ATP and PC

-Myoglobin has lost all O2

-glucose and glycogen depleted

-high accumulated levels of lactic acid

Question 3

Define EPOC?

Answer 3

Breathing fast and deep following exercise to increase the amount of O2 in the body to return to its pre- exercise state

Question 4

Describe the EPOC graph?

Answer 4

Purple part - this is the o2 deficit-this is how much of your effort was anaerobic

Square between start of exercise and end- this is the volume of O2 consumed whilst exercising/ during the event

The triangle between end of exercise and end of recovery- top half= fast component (alactacid) of EPOC:
- resynthesises all ATP and PC
- replenishes all myoglobin with O2

Achieved in 2-3 minutes, 50% of PC stores resynthesised within 30seconds. Uses an additional 1-4 litres of O2

-bottom half= slow component (lactacid) of EPOC:
- removal of lactic acid
-mainatinace of ventilation, circulation and body temperature

Requires 5-8 litres of O2 and can take minutes up to hours

Question 5

Describe processes that take place during the slow component of EPOC?

Answer 5

• removal of Latic acid- during recovery (aerobic work) lactic converts back into pyruvic acid. This then re enters the kerbs cycle. 65% converted into H2O and CO2, 20% converted into glycogen, 5% converted into glucose and 10% converted into proteins.

-ventilation and circulation: breathing remains slightly elevated following exercise to increase O2 delivery to tissues and CO2 removal from tissues

-body temperature- heat production is higher than heat removal during excercise so temperature needs to remain elevated after excercise to allow gradual decrease

Question 6

Describe the Implications of recovery on training?

Answer 6

1. Warm up- early increase in O2 delivery will minimise the O2 deficit
2. Active recovery/ cool down- increases O2 delivery to the tissues and so speeds up fast and slow components of EPOC
3. Specificity of training- through specific trading the athletes body will learn to recover quicker
4. Strategies- use of time outs and tactics allow for recovery during certain sports
5. Nutrition- effective diet strategies before, during and after activity can delay fatigue and so speed up recovery