Recovery 2 Flashcards
How can glycogen be replenished quicker
Glycogen can be replenished quicker if a 3:1 carb to protein ratio meal or drink is consumed within 2 hours after exercises
how CO2 is removed from body
C02 is removed from the body by:
Respiratory levels remain high so more CO2 is expelled.
Removed via the blood plasma, transported to lungs and expelled. Chemoreceptors detect more CO2 in blood, which then stimulates CCC and RCC to increase heart and breathing rates so more CO2 is expelled.
What is EPOC during aerobic exercise
EPOC during aerobic exercise is: O2 deficit and EPOC lower Steady state Producing little LA Shorter lactacid stage
Ehat is EPOC during anaerobic exercise
EPOC during anaerobic exercise is: Steady state of anaerobic work can not be maintained 02 Supply lower than demand More 02 deficit, lactic acid and OBLA Longer lactacid stage
Effects of cool down on lactic acid removal
Effects of cool down on lactic acidosis removal are
Cool down provides 02 to skeletal muscles
Keeps heart and breathing rate high
Expels lactic acid quicker as blood is moving quicker
Temperature high
What does Alactacid stage involve
Alactacid is the first and fast stage.
Resynthesis of ATP and PC. Restauration of myoglobin with 02
How does alactacid stage achieve its role
Alactacid stage achieves its role by:
Aerobic conversion of glycogen into CO2 and H20 to resynthesise ATP. Some ATP is immediately utilised to create PC. Restoration of muscle phosphagen,providing phosphate required to restore the high energy bonds to ADP and creatine. Restoration of muscle phosphagen takes 30secs for 50% , 3mins for 100%. Requires 3-4L of 02
How does warm up affect performance
Warm up increases heart and breathing rate so more 02 goes to muscles. Work aerobically so less lactic acid builds.
How do cooling aids and ice baths help
Cooling aids and ice baths reduce swelling, don’t use as much plasma. Constricts blood vessels, to force oxygenated blood to go to muscles.
How does work relief ratio affect performance
Less rest means more lactic acid build up so potentially worse performance
What is OBLA
Onset of blood lactate accumulation is point where lactic acid increases rapidly. Fitter the person, the higher the threshold and occurs at about 4.0mmol/litre of blood
How can OBLA be delayed
OBLA can be delayed by training, athletes can work at a higher intensity before reaching OBLA as lactic acid accumulated slower.
How is warm up beneficial
Warm up is beneficial because it delays OBLA
Increases HR to increase blood flow
Increase enzyme activity
Causes vascular shunt
How is cool down beneficial
Cool down is beneficial because it speeds up removal of lactic acid
