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Exercise Physiology > Recovery > Flashcards

Recovery Flashcards

1
Q

Recovery from fatigue

A

return of body to resting physiological state - homeostasis

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2
Q

What remains elevated post exercise?

A

oxygen consumption and metabolic rate - excess post exercise oxygen consumption - benefit of high intensity training

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3
Q

2 phases of EPOC

A

fast - rapid decrease in VO2, VE and heart rate
- 2-3 mins
2-6L of O2 depending of intensity of exercise
Slow - slow decrease in VO2, VE and HR
- 3-60min, increased O2 intake can persist up to 24 hrs
5-15L depending on intensity

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4
Q

EPOC is a function of

A

intensity, duration, and mode

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5
Q

increase in O2 consumption means

A

increased KCAL expenditure

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6
Q

fast EPOC phase in blue area

A

right triangle

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7
Q

What doesnt cause EPOC

A

making for the oxygen deficit at the start

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8
Q

6 reasons that cause EPOC

A

restoration of ATPPC store
restoration of oxygen stores - 2-3mins
elevated CVR function - helps to deliver extra O2
elevated hormone levels - residual effect of E, thyroxine and corticol
elevated body temp - each 1 degree increases metabolic rate by 12-15%
energy substrate shift - from using carbs to fat which needs more oxygen

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9
Q

ATPPC half recovery and full recovery time

A

20-30sec

2-8 min

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10
Q

muscle lactate half recovery and full recovery time

A

12-20min

30-60min

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11
Q

blood lactate half recovery and full recovery time

A

15-25min

60min

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12
Q

glycogen half recovery and full recovery time

A

5-6hrs

1-2days

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13
Q

recovery times serves as a basis for

A

interval training

- only allow partial recovery to overload then increase the capacity of the system

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14
Q

half vs full recovery in high intensity work zone

A

half gives you increased total work

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15
Q

regeneration of PC needs

A

aerobic metabolism

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16
Q

optimal strategy for recovery of PC

A

passive/light exercise

17
Q

how do we know repletion of PC requires aerobic metabolism?

A

if you occlude the supply of O2 to muscle, recovery of PC is prevented

18
Q

active of passive recovery for blood lactate recovery?

A

20 min cool down with mod intensity activity of 40-60% VO2max

19
Q

How do cause adaptation of lactate

A

lactate stacking and hydrogen in interval training

20
Q

intensity of recovery for optimal clearance is influenced by

A

sport and mode of recovery
running - 50% VO2max
swimming - 60-70
cycling - 30-40

21
Q

mechanism mediating benefit of active recovery for lactate

A

maintain elevated HR to increase bloodflow to tissues, which means increased clearance of lactate

22
Q

recovery of lactate vs hydrogen

A

1:1

both cleared from cell via MCT lactate/H symporter

23
Q

lactate as a measure of fatigue

A

acidosis more so but lactate is a good proxy meausre for the recovery anaerobic glycolytic system

24
Q

full recovery of glycogen stores

A

24-48hrs

25
Q

under optimal dietary conditions glycogen recovery

A

5-6%/hr

26
Q

two phases of glycogen recovery

A

non-insulin dependent (less than 4 hours) and insulin dependent (more than 4)

27
Q

whats critical for optimal glycogen recovery

A

simple carb intake

  • 1-1.2g/kg/hr during first 4-6 hr for speedy recovery
  • 7-10g/kg over 24 hrs if immediate is not required
28
Q

glycogen levels and successive days of heavy exercise

A

continuously depleted

29
Q

passive of active recovery for glycogen?

A

active limits glycogen resynthesis

30
Q

is recovery enhanced with training?

A

faster rate of recovery in trained athletes

  • increased vascularization of tissues
  • increased oxidative capacity and ability to restore homeostasis faster (pH, lactate)
31
Q

anaerobic athletes and recovery

A

engage in aerobic metabolism because anaerobic energy systems recover through aerobic metabolism

32
Q

anaerobic and aerobic training compliment each other

A

anerobic for economy,

aerobic for replenishment

33
Q

which 5 modalities have no proven benefits

A 
massage 
hyperbaric oxygen therapy 
stretching 
electro-stimulation (transmission of electrical impulses trough surface elctrodes) 
hot cold contrast therapy
34
Q

possible benefiting recovery modality

A

water immersion - thermo neutral to cold

dont know about compression

35
Q

fundamental guidelines to developing training program

A

training principles

36
Q

steps of metabolizing fat

A

2 ATP to activate
attach to carnosine
beta oxidation that gives you 1FADH and NADH each time
Acetyl coA into krebs for 3NADH 1 FADH and ATP
ETC Cycle

Exercise Physiology (17 decks)

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