Recovery Process (1.2)

Question 1

three main points

Answer 1

HR and BR remain elevated for period of time
EPOC
2 Stages - fast/slow

Question 2

why HR and BR elevated

Answer 2

.oxygen is used to return to pre exercise state
.to rebuild ATP/PC stores
.remove lactic acid

Question 3

lactacid component

Answer 3

.slower process
.removal of lactic acid
.occurs after 3mins
.5-8litres of oxygen needed
.1-24hrs

Question 4

lactacid processes (conversions)

Answer 4

.pyruvic acid - Kreb’s cycle - metabolic fuel (50-75%)
.reconverted into glycogen (glyconeogenesis) in the muscle or liver
reconverted into glucose (gluconeogenesis) to top up blood supplies (10-15%)
.pyruvic acid - protein via the Cori cycle in the liver. removed by sweat/urine (small amounts)

Question 5

body temp and recovery

Answer 5

.high body temp remain for several hours after vigorous exercise

.increases metabolic rate by 15%
.adrenaline simulates metabolism

.supported by EPOC
.accounts for 65% of lactacid component
.CO remains high to reduce temp

Question 6

carbon dioxide removal

Answer 6

.BR and HR stay elevated to increase CO2 removal

.CO2 is removed by carbonic acid (in blood plasma) and transported to lungs for expiration (by carbiminohaemoglobin)

Question 7

buffering capacity

Answer 7

.hydrogen carbonate ions (kidneys) absorb hydrogen ions (released by lactic acid) and form carbonic acid
.This is broken down into CO2 and removed during external respiration

Question 8

Glycogen replenishment

Answer 8

.large % of glycogen restored after 10-12hrs
.complete recovery up to 2 days (prolonged endurance events)

.aided by high carb diet (best within 2hrs of event)
.aided by fast twitch fibres

Question 9

alactacid component

Answer 9

.faster stage
.uses O2 to synthesise ATP/PC stores
.resaturate myoglobin
.half finished after 30s
.all finished after 3mins
.helped by elavated metabolism

Question 10

nutrition

Answer 10

.to maximise PC stores, load on creatine, phosphogen and protein
.pre- carbo loading
.during- sugars/electrolytes
.post- carbohydrates

Question 11

EPOC

Answer 11

.excess post-exercise oxygen consumption

.the amount of oxygen required to restore your body to its resting level of metabolic function (homeostasis)

Question 12

homeostasis

Answer 12

body’s resting level of metabolic function

Question 13

CO2 removal extra

Answer 13

.accounts for 1-2% of EPOC

.affects time of lactacid component