Recovery Process Flashcards
work to rest recovery ratio of PC system
work : rest
1 : 3
work to rest recovery ratio of glycolytic system
work : rest
1 : 2
work to rest recovery ratio of aerobic system
work : rest
1 : 1
what does EPOC stand for
excess post-exercise oxygen consumption
what is EPOC
the extra oxygen we take in after exercise to help the body recover & return to pre-exercise state
what are the 2 stages of EPOC
- alactacid debt - fast stage
- lactacid debt - slow stage
what energy system does alactacid debt recover (2)
- ATP/PC system
- replenishes muscle stores of haemoglobin & myoglobin
what energy system does lactacid debt recover
glycolytic system
why is recovery process important (2)
- during exercise, allows performer to maintain performance
- after exercise, speeds up recovery in time for next performance
what does the recovery process involve
removal of by-products produced during exercise & replenishment of fuels used during exercise
PC = phospho-creatine
glycolytic = glycogen
aerobic = glycogen/FFAs
what does a before lactacid mean
without lactic acid
what type of reactions occur in alactacid debt recovery
endothermic - makes phospho-creatine bonds
how much extra oxygen does alactacid debt require
3-4 litres
how long does it take or fully restore ATP/Pc stores
3 minutes
approximately how long does it take to recover 50% & 75% of ATP/PC stores
50% = 30 seconds
75% = 60 seconds
what does lactacid debt recovery remove/re-convert
lactic acid
what is lactic acid converted into (3)
- pyruvic acid - enters Krebs cycle
- resynthesised into glycogen
- small amounts converted into protein - removed as sweat & urine
how much extra oxygen does lactacid debt require
5-8 litres
how long does lactacid debt recovery take
approximately 1 hour
what must remain elevated during EPOC
- body temperature
- hormones - stimulate metabolism
- cardiac output - reduce temperature (breathing rate)
when is the oxygen deficit & EPOC lower
aerobic exercise
why is EPOC and oxygen deficit lower during aerobic exercise (2)
- steady state so oxygen supply meets exercise requirements
- creates smaller EPOC as low levels lactic acid produced that requires removal
why is EPOC and oxygen deficit lower during anaerobic exercise (5)
- 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
what do chemoreceptors do for CO2 removal
keep heart rate & respiratory rate high to remove CO2
how long does complete glycogen replenishment take
10-12 hours up to 2 days post exercise
which muscle fibre type replenishes glycogen quicker
fast twitch
how do athletes replenish glycogen stores now & why use this method (3)
- carbohydrate rich rinks
- quicker to break down
- more easily ingested immediately after exercise
how does interval training benefit from knowledge of the recovery process
can alter work rest ratio to target specific energy systems
what energy system would be targeted to improve speed & its work : rest ratio
- ATP/PC
- 1 : 3
what energy system would be targeted to improve speed & its work : rest ratio
- glycolytic
- 1 : 2
what energy system would be targeted to improve VO2 max & its work : rest ratio
- aerobic
- 1: 1
why is a warm up beneficial
- increased O2 to working muscles
- delays OBLA
- reduces lactic acid build up (longer without fatigue)
