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PE - physiological factors > Recovery Process > Flashcards

Recovery Process Flashcards

1
Q

work to rest recovery ratio of PC system

A

work : rest
1 : 3

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2
Q

work to rest recovery ratio of glycolytic system

A

work : rest
1 : 2

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3
Q

work to rest recovery ratio of aerobic system

A

work : rest
1 : 1

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4
Q

what does EPOC stand for

A

excess post-exercise oxygen consumption

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5
Q

what is EPOC

A

the extra oxygen we take in after exercise to help the body recover & return to pre-exercise state

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6
Q

what are the 2 stages of EPOC

A
  • alactacid debt - fast stage
  • lactacid debt - slow stage
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7
Q

what energy system does alactacid debt recover (2)

A
  • ATP/PC system
  • replenishes muscle stores of haemoglobin & myoglobin
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8
Q

what energy system does lactacid debt recover

A

glycolytic system

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9
Q

why is recovery process important (2)

A
  • during exercise, allows performer to maintain performance
  • after exercise, speeds up recovery in time for next performance
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10
Q

what does the recovery process involve

A

removal of by-products produced during exercise & replenishment of fuels used during exercise

PC = phospho-creatine
glycolytic = glycogen
aerobic = glycogen/FFAs

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11
Q

what does a before lactacid mean

A

without lactic acid

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12
Q

what type of reactions occur in alactacid debt recovery

A

endothermic - makes phospho-creatine bonds

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13
Q

how much extra oxygen does alactacid debt require

A

3-4 litres

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14
Q

how long does it take or fully restore ATP/Pc stores

A

3 minutes

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15
Q

approximately how long does it take to recover 50% & 75% of ATP/PC stores

A

50% = 30 seconds
75% = 60 seconds

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16
Q

what does lactacid debt recovery remove/re-convert

A

lactic acid

17
Q

what is lactic acid converted into (3)

A
  • pyruvic acid - enters Krebs cycle
  • resynthesised into glycogen
  • small amounts converted into protein - removed as sweat & urine
18
Q

how much extra oxygen does lactacid debt require

A

5-8 litres

19
Q

how long does lactacid debt recovery take

A

approximately 1 hour

20
Q

what must remain elevated during EPOC

A
  • body temperature
  • hormones - stimulate metabolism
  • cardiac output - reduce temperature (breathing rate)
21
Q

when is the oxygen deficit & EPOC lower

A

aerobic exercise

22
Q

why is EPOC and oxygen deficit lower during aerobic exercise (2)

A
  • steady state so oxygen supply meets exercise requirements
  • creates smaller EPOC as low levels lactic acid produced that requires removal
23
Q

why is EPOC and oxygen deficit lower during anaerobic exercise (5)

A
  • steady state cannot be maintained
  • oxygen supply lower than exercise requirements
  • increases oxygen deficit & OBLA
  • larger amounts lactic acid produced & need removing
  • higher EPOC - takes O2 consumption longer return to pre-exercise levels
24
Q

what do chemoreceptors do for CO2 removal

A

keep heart rate & respiratory rate high to remove CO2

25
Q

how long does complete glycogen replenishment take

A

10-12 hours up to 2 days post exercise

26
Q

which muscle fibre type replenishes glycogen quicker

A

fast twitch

27
Q

how do athletes replenish glycogen stores now & why use this method (3)

A
  • carbohydrate rich rinks
  • quicker to break down
  • more easily ingested immediately after exercise
28
Q

how does interval training benefit from knowledge of the recovery process

A

can alter work rest ratio to target specific energy systems

29
Q

what energy system would be targeted to improve speed & its work : rest ratio

A
  • ATP/PC
  • 1 : 3
30
Q

what energy system would be targeted to improve speed & its work : rest ratio

A
  • glycolytic
  • 1 : 2
31
Q

what energy system would be targeted to improve VO2 max & its work : rest ratio

A
  • aerobic
  • 1: 1
32
Q

why is a warm up beneficial

A
  • increased O2 to working muscles
  • delays OBLA
  • reduces lactic acid build up (longer without fatigue)

PE - physiological factors (31 decks)

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