Recovery Flashcards
Recovery from fatigue
return of body to resting physiological state - homeostasis
What remains elevated post exercise?
oxygen consumption and metabolic rate - excess post exercise oxygen consumption - benefit of high intensity training
2 phases of EPOC
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
EPOC is a function of
intensity, duration, and mode
increase in O2 consumption means
increased KCAL expenditure
fast EPOC phase in blue area
right triangle
What doesnt cause EPOC
making for the oxygen deficit at the start
6 reasons that cause EPOC
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
ATPPC half recovery and full recovery time
20-30sec
2-8 min
muscle lactate half recovery and full recovery time
12-20min
30-60min
blood lactate half recovery and full recovery time
15-25min
60min
glycogen half recovery and full recovery time
5-6hrs
1-2days
recovery times serves as a basis for
interval training
- only allow partial recovery to overload then increase the capacity of the system
half vs full recovery in high intensity work zone
half gives you increased total work
regeneration of PC needs
aerobic metabolism
optimal strategy for recovery of PC
passive/light exercise
how do we know repletion of PC requires aerobic metabolism?
if you occlude the supply of O2 to muscle, recovery of PC is prevented
active of passive recovery for blood lactate recovery?
20 min cool down with mod intensity activity of 40-60% VO2max
How do cause adaptation of lactate
lactate stacking and hydrogen in interval training
intensity of recovery for optimal clearance is influenced by
sport and mode of recovery
running - 50% VO2max
swimming - 60-70
cycling - 30-40
mechanism mediating benefit of active recovery for lactate
maintain elevated HR to increase bloodflow to tissues, which means increased clearance of lactate
recovery of lactate vs hydrogen
1:1
both cleared from cell via MCT lactate/H symporter
lactate as a measure of fatigue
acidosis more so but lactate is a good proxy meausre for the recovery anaerobic glycolytic system
full recovery of glycogen stores
24-48hrs
under optimal dietary conditions glycogen recovery
5-6%/hr
two phases of glycogen recovery
non-insulin dependent (less than 4 hours) and insulin dependent (more than 4)
whats critical for optimal glycogen recovery
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
glycogen levels and successive days of heavy exercise
continuously depleted
passive of active recovery for glycogen?
active limits glycogen resynthesis
is recovery enhanced with training?
faster rate of recovery in trained athletes
- increased vascularization of tissues
- increased oxidative capacity and ability to restore homeostasis faster (pH, lactate)
anaerobic athletes and recovery
engage in aerobic metabolism because anaerobic energy systems recover through aerobic metabolism
anaerobic and aerobic training compliment each other
anerobic for economy,
aerobic for replenishment
which 5 modalities have no proven benefits
massage hyperbaric oxygen therapy stretching electro-stimulation (transmission of electrical impulses trough surface elctrodes) hot cold contrast therapy
possible benefiting recovery modality
water immersion - thermo neutral to cold
dont know about compression
fundamental guidelines to developing training program
training principles
steps of metabolizing fat
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
