Recovery Following Exercise Flashcards
1
Q
How do you know the body is fatigued?
A
End of exercise, the body is fatigued - 1 or more of the following:
- depletion of all ATP + PC e.g. for 100m Sprinter
- Myoglobin = stores oxygen in muscle tissue = has lost all O2 e.g. 800m run
- Glucose + glycogen depleted e.g. 400m
- High accumulated levels of lactic acid e.g. for 10pm sprinter
2
Q
EPOC
A
Exercise Post-exercise Oxygen Consumption:
- EPOC is also known as oxygen debt and is the volume of oxygen required/ consumed post exercise to return the body to it’s pretty-existing state
= after this breathing rate stays the same
= breathing fast + deep to increase amount of O2 in the body
= ANAEROBICALLY
3
Q
Oxygen deficit
A
the volume of O2 that would be required to complete an activity entirely aerobically
4
Q
Two components of EPOC
A
- The fast alactacid component
- The slow lactacid component
5
Q
processes that occur during fast EPOC
A
- replenishment of blood and muscle oxygen stores
- re-synthesis of ATP and PC
6
Q
processes that occur during slow EPOC
A
- elevated circulation
- elevated ventilation
- elevated body temperature
- lactate removal and conversion to glycogen
7
Q
Fast alactacid component of EPOC
A
- During exercise, PC + ATP stores become depleted
- but can be replenished by consuming approx, 1-4L of O2 within 2-3 mins of exercise
= done AEROBICALLY, use o2 - this is why HR + BR remain high after exercise
- Approx 50% of ATP + PC stores are replenished after 30 secs
- Fully replenished after 3 mins
- Myoglobin is also reloaded with O2 within 1-2 mins = taking big deep breaths
- No lactic acid removal at this stage
8
Q
Slow lactacid component of EPOC
A
- approx 5-8L of O2 required to complete the more complex and time-consuming jobs (done ANAEROBICALLY = no o2) of recovery:
- Removes of lactic acid
- Maintain ventilation + circulation
- Maintain body temperature
- Can take 1-24 hours
9
Q
Removal of lactic acid
A
- Majority/ approx 50-75% of lactic acid is converted into pyruvic acid
- re-enters Krebs cycle, producing energy for exercise or recovery
- Smaller portions approx/ approx 10-25% of pyruvic acid is reconverted into:
- glucose. H2O/ co2/ protein to top up blood supplies + glycogen (glyconeogensis)
- Small amounts of pyruvic acid can be lost via sweat + urine (by the cori cycle)
10
Q
Maintaining ventilation + circulation
A
- breathing rate remains slightly elevated
- Gradually reduces to increase O2 delivery to muscles/ tissues + remove CO2 = perform gentle jog, walk etc..
= maintaining ventilation + circulation
11
Q
Maintain body temperature
A
- heat production is higher than heat removal during exercise
- So body temperature needs to remain elevated after exercise to allow a gradual decrease as our body does not like sudden shocks
12
Q
How to manipulate athlete’s recovery
A
- warm-up
- Cool down
- Cooling aids
- Training intensity
- Work-relief ratios
- Strategies + tactics = timeouts, delay in play, substitutions, maintain position to delay,
- Nutrition = maximise fuel stores, delay fatigue + speed up recovery
13
Q
Warm-up = athlete’s recovery
A
- increases HR, respiratory rates, metabolic rate = accelerating the use of aerobic energy system = avoid an accumulation of lactic acid
- An early increase in O2 will minimise the O2 deficit, so less O2 is needed to be replenished during EPOC
14
Q
Cool down = athlete’s recovery
A
- cool down = elevated BR + HR = more O2 in the body = recover quicker
- Flushes the muscles + capillaries with o2 blood
- Speeds up the removal of lactic acid + speeds up slow component of EPOC
- Gradually decrease body temp + metabolic rate
15
Q
Training intensity = athlete’s recovery
A
E.g, monitored using HR:
- high intensity: increase muscle mass, ATP+PC storage capacity
= boosting the efficiency of the fast component of EPOC - high intensity: increase tolerance to lactic acid, increasing buffering capacity + delaying OBLA
= reducing the demand in the slow component of OBLA - low intensity: aerobic capacity increased
= use of aerobic system minimises lactic acid buildup, delaying OBLA
