Recovery Flashcards
What systems are depleted over time during exercise?
ATP-PC system and lactic acid system
What system does the body use to replenish energy stores after the ATP-PC and lactic acid systems are depleted?
Aerobic system
How can the body repay energy debt after exercise?
Three ways:
* Stop exercise to lower energy demand
* Reduce exercise intensity to work aerobically
* Engage in activity with bouts of high-intensity followed by low/no activity
What does EPOC stand for?
Excess Post-Exercise Oxygen Consumption
What happens to the body’s energy consumption immediately after exercise?
O2 consumption rapidly decreases before gradually returning to resting levels
What are the two phases of recovery in EPOC?
Fast component of recovery and slow component of recovery
What does the fast component of recovery deal with?
Resynthesis of phosphocreatine
How is phosphocreatine resynthesized?
Creatine + Phosphogen + energy (from aerobic system) = PC
What percentage of PC can be re-synthesized in 3 minutes?
98%
What percentage of PC can be re-synthesized in 30 seconds?
50%
What is the slow component of recovery focused on?
Removing lactic acid from the body
What happens to 50-75% of lactic acid during recovery?
Converted to pyruvic acid and oxidised in the mitochondria
What is the process called where lactic acid is converted back to glycogen?
Cori cycle
How long can the slow component of recovery take?
Up to 30 minutes to 2 or more hours
How many liters of oxygen are used during the slow component of recovery?
5-8 liters
How long does full recovery from a marathon typically take?
48 hours
What effect do cool downs have on lactic acid removal?
Substantially reduce the time taken to remove lactic acid
The recovery time after exercise depends on what factors?
Intensity of the exercise and type of cool-down undertaken
