Recovery 2.2

Question 1

Recovery

Answer 1

“The process of returning the body to its pre-exercise state”
“The restoration of all energy stores and the removal of all accumulated bi-products that may inhibit performance”

Recovery from exercise is as important as the production of energy from exercise

Knowledge about how the body recovers allows the designing of programs that ensure we get the best results from training and reduce injury risk

Question 2

Fatigue

Answer 2

“A state of discomfort and decreased efficiency resulting from prolonged or excessive exertion”

Causes of fatigue:
Fuel depletion
Metabolic by-products
Dehydration + increased body temp

Overall fatigue is determined by:

Type, duration and intensity of activity

Fitness level

Mental state

Nutritional state (glycogen stores and hydration)

Question 3

Fuel depletion

Answer 3

ATP-PC:
Intense exercise depletes CP stores (10 seconds)

Lactic Acid:
It is unusual for glycogen stores to be depleted enough to prevent work, generally only occurs at the end of endurance events

Aerobic:
Lasts for several hours tends to use fuels in order of muscle glycogen - liver glycogen -blood forms then stored forms of fat. As this process occurs more oxygen is required so intensity level drops

Question 4

Metabolic By-products

Answer 4

Too much lactic acid, inhibits muscular contraction causing a decrease in exercise intensity to sub maximal

Too many hydrogen ions generated from anaerobic glycolysis decreased the ph in the muscles to the point where the muscles struggle to contract

Question 5

Dehydration and increased body temperature

Answer 5

A loss of 2% of body fluids through sweating (water, salts and electrolytes) can be enough to impact on physical performance

Question 6

Consequences of Dehydration

Answer 6

Thirst : a useful indicator of daily fluid requirements. The body is already mildly dehydrated once thirst is felt.

Skin : results in dry skin and wrinkles

Kidneys : water intake has a protective impact on the kidneys it prevents kidney stones when hydrated

Physical : dehydration of 20% of body mass leads to 20% decrease in physical performance 40% in increased temperatures

Mental : dehydration can degrade cognitive performance

Water : plays a crucial role in transporting nutrients and waste products between organs

Question 7

Role of O2 transport system in Recovery (EPOC + O2 debt)

Answer 7

The bio energetic of recovery are based around the delivery of oxygen in volumes higher than that which would normally be required post exercise at rest. Over the years various theories have been postulated as to what was actually happening in these processes and from the latest research we have come to fully understand the concepts as EPOC

Question 8

Theory of Recovery

Answer 8

One theory that explains the recovery process is the oxygen deficit - EPOC

EPOC stands for excess post oxygen consumption

Due to the energy utilised at the beginning of exercise there needs to be a restoration process taking place. After the cessation of exercise, oxygen consumption drops rapidly at first but remains above normal resting levels for some time. This requires oxygen and this demand created is repaid during EPOC which has two phases

O2 deficit and EPOC

Question 9

Oxygen Deficit

Answer 9

Defined as “the situation at the beginning of exercise where there is not enough oxygen to produce energy aerobically and the body must use the alternative systems. The ATP PC and lactic acid systems to supply the body with energy”

The use of these systems results in the depletion of CREATINE PHOSPHATE, OXYGEN MYOGLOBIN and ATP stores and the accumulation of LACTIC ACID, which must be replenished and removed at a later stage

Question 10

Excess post exercise Oxygen consumption EPOC

Answer 10

The aim of EPOC is to return the body to its pre exercise state

Due to the energy utilised at the beginning of exercise there needs to be a restoration process taking place. After exercise has ceased oxygen consumption drops rapidly at first but remains above resting levels for some time. This requires oxygen and this demand is created and repaid during EPOC which has distinct phases

Alactacid component  (fast) 
Lactacid component  (slow)

Question 11

Alactacid Phase - Fast Phase

Answer 11

Replenishment of ATP + PC stores

The first physiological processes that take place during Alactacid debt phase are the resaturation of myoglobin (intramuscular oxygen) and haemoglobin with oxygen

Alactacid debt is also responsible for the replenishment of phosphagens (stored ATP and PC)

The whole process uses between 2-4 litres of oxygen and is usually 50% complete within 20-30 seconds and fully completed within 2-3 minutes

Question 12

Lactacid Debt: Slow Phase

Answer 12

A more significant portion of the EPOC is accounted for by the oxidation (breakdown) of lactic acid ( it’s conversation to CO2 and H2O occurs in the mitochondria)

20-25% of the accumulated lactic acid back into glycogen. This process which occurs in the liver relies on a supply of oxygen

Also accounting for a portion of the extra oxygen consumed are the heart and respiratory muscles which take a considerable time to return to normal resting levels as well as the processes needed to return the body temperature to normal

It is during the lactic acid phase of EPOC that muscle and liver glycogen which are depleted during exercise must be replenished

Question 13

Fate of Lactic Acid

Answer 13

65% is oxidised to form carbon dioxide and water

20% is converted back into glucose by the liver. This is returned to the liver and muscles to be stored as glycogen

10% is converted in the liver to form protein

5% is converted into glucose

Question 14

Nutritional replenishment

Answer 14

The major dietary factor in post exercise refuelling is the amount of carbohydrate consumed

In the immediate post exercise period athletes are encouraged to consume a carbohydrate rich snack or meal (that provides 1-1.2g of carbohydrate per kg body weight) within the first hour of finishing. As this is when rates of glycogen synthesis are greatest. This is especially important if the time between prolonged training sessions is less than 8 hours.

Ideally along with CHOs small amounts of protein is 15-25g should be ingested ASAP after exercise as well within 1 hour

Question 15

Muscle glycogen replenishment Rates

Answer 15

In most cases even for continuous exercise the majority of glycogen stores will be replenished within 5-10 hours especially if carbohydrate loading increases fuel supplies prior to continuous activity and if post exercise nutritional regimes are adhered to

It would really only be in events such as marathons or triathlons that full glycogen replenishment may take several days for serious athletes doing these events at high intensity where almost all glycogen reserves are depleted

Any falls consumed during the recovery process will result in a decreased rate of glycogen replenishment

Consuming protein with carbohydrates enhances glycogen storage. Proteins are needed post exercise as they are amino acids that are necessary to rebuild damaged tissue

It can take up to 48 hours to restock glycogen stores after exhaustive aerobic exercise such as marathons

Question 16

Rehydration : fluids and electrolytes

Answer 16

Dehydration has been shown to have a negative impact on performance. Hence the need for rehydration after exercise is crucial.

It can take up to 24 hours to fully rehydrate after very intense activities and given that thirst is a poor indicator of the need for fluids these are some general guidelines that athletes should follow to ensure they are adequately hydrated

To tell if you are fully rehydrated you can either weigh yourself before and after exercise or monitor the colour of your urine until it is clear and almost colourless

Question 17

Delayed onset muscle soreness (DOMS)

Answer 17

DOMS describes the phenomenon of muscle pain soreness or stiffness that occurs one to three days after exercise. It is most frequently felt when you begin a new exercise program change your exercise routine and is a normal response to unusual exertion and is part of the recovery process of that leads to chronic adaptions

While the exact cause of DOMS is unknown it is thought to be a result of microscopic tearing of the muscle fibres with most researchers agreeing that it is linked strongly to eccentric contractions where the muscle lengthens during contraction. Example of the eccentric muscle contracrions include going down stairs, running downhill etc. in addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness

There is no one best way to treat DOMS and individuals are advised to experiment and find which of a range of methods works best for them. Think about the methods discussed in class.