Recovery process Flashcards
What is oxygen deficit?
Short fall in oxygen supply for energy provision during exercise.
What is EPOC?
Excess post-exercise oxygen consumption.
Elevated oxygen consumption above resting levels after exercise.
What are the 2 possible phases of EPOC?
Alactacid
Lactacid
What is alactacid?
Recovery after using ATP/PC system, rapid recovery phase
What is lactacid?
Recovery after using glycolytic system, slow recovery phase. Responsible for removal of lactic acid
What is the definition of recovery process?
Events occuring in the body during/after exercise. Recovery maintains an elevated respiration/heart rate/ body temperature.
What is the aim of the recovery process?
Restore the body to its pre-exercise state
What are the 2 main processes involved in the alactacid phase?
Re-synthesis of ATP and PC stores. Elevated aerobic respiration provides energy for ATP and PC restoration.
Replenishment of blood (haemoglobin) and muscle (myoglobin) oxygen stores.
How much oxygen is needed in the alactacid system?
Accounts for 10% of total EPOC
Requires 1-4 litres of oxygen above rest
How long does the alactacid system take?
2/3 minutes for 100% restoration.
50% restoration in 30 seconds.
75% restoration in 60 seconds.
What are the processes of the lactacid system?
Occurs in mitochondria via aerobic energy system.
4 processes:
1 - removal of lactic acid.
2 - elevated temperature (60-70% of EPOC)
3 - elevated circulation SV X HR=Q
4 - elevated ventilation f X TV = VE
What are the stages of removing LA in the lactacid phase?
1 - 65% used as a metabolic fuel
2 - 20% into glycogen
3 - 5% into glucose
4 - 10% into protein
How much oxygen is needed in the lactacid phase?
Requires approximately 5-8 litres of oxygen above rest.
How long does lactacid phase take?
1-24 hours depending upon intensity and duration (normally 1-2 hours)
50% within 15-30 minutes
What is it called when oxygen consumption = oxygen required?
Steady-state oxygen consumption
What is EPOC like at aerobic low intensity exercise?
Smaller oxygen deficit Smaller oxygen supply Smaller EPOC (quicker recovery) Oxygen supply meets demands (steady state) Lactic acid does not accumulate OBLA not reached
What is EPOC like at anaerobic high intensity exercise?
Larger oxygen deficit Larger oxygen supply Larger EPOC (quicker recovery) Oxygen supply does not meet demand Lactic acid accumulates OBLA reached
How does a warm up reduce OBLA?
It increases the use of the aerobic system and decreases the use on anaerobic energy systems which reduces the oxygen deficit and therefore OBLA
What reduces the use of alactacid?
Warm up Subs Time to recover Active recovery Anaerobic training Aerobic training
How do subs reduce the use of alactacid?
Restores ATP/PC and oxygen stores during training and performance
How does time to recover reduce the use of alactacid?
2-3 minutes to fully restore ATP/PC stores to train for speed
How does active recovery reduce the use of alactacid?
Maintains elevated respiration
How does anaerobic training reduce the use of alactacid?
Increases ATP and PC muscle stores and lactic acid tolerance
How does aerobic training reduce the use of alactacid?
Improves oxygen supply which helps delay the ATP/PC and lactic acid threshold
How does insufficient time to recover reduce the use of alactacid?
Less than 2-3 minutes, partial recovery ATP/PC stores to train for lactate tolerance/speed endurance
What reduces the use of lactacid?
Active cooldown
Anaerobic training
Exercise below anaerobic threshold
Tactics to control intensity of exercise
How does an active cooldown reduce the use of lactacid?
Recovery at 50% of VO2max to maintain elevated respiration/heart rate to remove lactic acid
Helps to maintain oxygen to muscles to speed up the removal of lactic acid
How does anaerobic training reduce the use of lactacid?
Increase the body’s recovery/tolerance to lactic acid
How does exercise below anaerobic threshold reduce the use of lactacid?
Use heart rate as an indication of recovery state
Reduces OBLA
How do tactics to control intensity of exercise reduce the use of lactacid?
Cooling aids pre-game ice vests to decrease temperature or post-game ice baths to increase vasoconstriction and decrease inflammation/swelling
How quickly are glycogen stores replaced in the muscles?
Mostly within 10 hours up to 2 days
What type of fibres replenish glycogen stores quicker?
Fast twitch fibres
What can you eat to reduce recovery time?
Carbohydrates within 2 hours after exercise
How can you conserve glycogen stores?
Pacing or training below anaerobic threshold to reduce glycogen use
Consume carbohydrate drinks during exercise to maintain glycogen stores
Undergo aerobic training to increase the body’s ability to oxidise/use fats and conserve glycogen stores
Carbohydrate loading prior to exercise or maintain a well balanced diet, high in carbohydrates
