Recovery 20 marker

Question 1

EPOC/ excess post-exercise oxygen consumption

Answer 1

Volume of oxygen required to return the body to a pre-exercise state
During exercise ATP/ PC/ glycogen depleted/ myoglobin depleted of O2/ LA build up

Question 2

Energy is needed to carry out recovery process

Answer 2

Use of aerobic system/ aerobic energy production

Question 3

Alactacid component/ fast component of EPOC

Answer 3

Fast component and occurs first uses 1-4 litres of oxygen
Resynthesis of ATP and PC
ATP –> Energy + P + ADP / Energy + P + C –> PC
Takes up to 3 minutes/ 50% restored in 30 seconds
Restoration of oxy-myoglobin link/ replenishment of blood and muscle oxygen
Restores haemoglobin stores
 Takes about 1 minute
 Uses 0.5 litres of oxygen
Depends on how much ATP-PC system has been used during exercise

Question 4

Lactacid component/ slow component of EPOC

Answer 4

Also starts (as soon as exercise is completed) but takes about 1 hour to complete
Starts to remove lactic acid/ CO2
Unable to replenish glycogen stores fully without intake of carbohydrates

Question 5

Warm up

Answer 5

e.g. before a game of rugby
Increases flow of oxygenated blood to muscles/ delays OBLA/ lactic acid production
Reduces amount of time performing anaerobically/ reduces oxygen deficit/ EPOC

Question 6

High levels of aerobic/anaerobic fitness

Answer 6

Anaerobic training to increase efficiency of alactacid debt recovery/ lactic acid tolerance/ buffering/ delay OBLA
Aerobic training to reduce amount of anaerobic work/ lactic acid build up/ buffering/ delay OBLA/ increase
O2 transport/ gas exchange during recovery/ reduces EPOC

Question 7

Application of game tactics

Answer 7

E.g. slow down tempo of football game keeping possession of ball
E.g. use of set plays/ zonal marking instead of man to man in basketball
Opportunity for ATP/ PC/ oxy-myoglobin replenishment/ lactic acid removal

Question 8

Cool down/ active recovery

Answer 8

Maintains elevated heart/ respiratory rate/ temperature
Maintains venous return/ prevents blood pooling
Speeds up LA removal/ realignment of muscle fibres/ reduce DOMS

Question 9

Carbohydrate/ glycogen loading

Answer 9

 Increases glycogen stores (by up to 50%) (AO3)
 Increased endurance/delays fatigue/ reduces EPOC (AO3)
 Can cause gastrointestinal problems/ irritability/ hypoglycaemia/ lethargy/ weight gain/ muscle stiffness
(AO3)

Question 10

Creatine supplements

Answer 10

Increased stores of phosphocreatine/ PC in muscle/ increased energy from ATP-PC system (AO3)
Gastrointestinal problems/ water retention/ weight gain/ muscle cramps (AO3)

Question 11

Caffeine

Answer 11

Stimulates fat metabolism/ preserves glycogen stores/ increases speed of glycogen restoration (AO3)
Diuretic/ causes dehydration/ gastrointestinal problems/ insomnia/ anxiety (AO3)

Question 12

Timing of meals

Answer 12

Pre-event meals/ post event meal/ protein intake (AO1)
High in carbohydrates hours before event complex/ slow-digesting carbs/ low GI (AO1)
E.g. porridge/ baked beans/ bread/ rice (AO2)
To maximise glycogen stores/ reduce glycogen depletion (AO3)
1-2 hours before event small/ fast-digesting/ high GI (AO1)
E.g. white toast/ bagel/ honey/ energy bar (AO2)
Avoid glucose intake immediately before exercise which may cause dizziness/ fatigue/ rebound hypoglycaemia (AO3)
High carbohydrate meal within 2 hours post-exercise/ protein shake (AO1)
To maximise glycogen replenishment/ complete lactacid component/ muscle repair (AO3)
Can feel nauseous/ discomfort (AO3)