Recovery process

Question 1

What is oxygen deficit?

Answer 1

Short fall in oxygen supply for energy provision during exercise.

Question 2

What is EPOC?

Answer 2

Excess post-exercise oxygen consumption.

Elevated oxygen consumption above resting levels after exercise.

Question 3

What are the 2 possible phases of EPOC?

Answer 3

Alactacid

Lactacid

Question 4

What is alactacid?

Answer 4

Recovery after using ATP/PC system, rapid recovery phase

Question 5

What is lactacid?

Answer 5

Recovery after using glycolytic system, slow recovery phase. Responsible for removal of lactic acid

Question 6

What is the definition of recovery process?

Answer 6

Events occuring in the body during/after exercise. Recovery maintains an elevated respiration/heart rate/ body temperature.

Question 7

What is the aim of the recovery process?

Answer 7

Restore the body to its pre-exercise state

Question 8

What are the 2 main processes involved in the alactacid phase?

Answer 8

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.

Question 9

How much oxygen is needed in the alactacid system?

Answer 9

Accounts for 10% of total EPOC

Requires 1-4 litres of oxygen above rest

Question 10

How long does the alactacid system take?

Answer 10

2/3 minutes for 100% restoration.
50% restoration in 30 seconds.
75% restoration in 60 seconds.

Question 11

What are the processes of the lactacid system?

Answer 11

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

Question 12

What are the stages of removing LA in the lactacid phase?

Answer 12

1 - 65% used as a metabolic fuel
2 - 20% into glycogen
3 - 5% into glucose
4 - 10% into protein

Question 13

How much oxygen is needed in the lactacid phase?

Answer 13

Requires approximately 5-8 litres of oxygen above rest.

Question 14

How long does lactacid phase take?

Answer 14

1-24 hours depending upon intensity and duration (normally 1-2 hours)
50% within 15-30 minutes

Question 15

What is it called when oxygen consumption = oxygen required?

Answer 15

Steady-state oxygen consumption

Question 16

What is EPOC like at aerobic low intensity exercise?

Answer 16

Smaller oxygen deficit
Smaller oxygen supply
Smaller EPOC (quicker recovery)
Oxygen supply meets demands (steady state)
Lactic acid does not accumulate
OBLA not reached

Question 17

What is EPOC like at anaerobic high intensity exercise?

Answer 17

Larger oxygen deficit
Larger oxygen supply
Larger EPOC (quicker recovery)
Oxygen supply does not meet demand
Lactic acid accumulates
OBLA reached

Question 18

How does a warm up reduce OBLA?

Answer 18

It increases the use of the aerobic system and decreases the use on anaerobic energy systems which reduces the oxygen deficit and therefore OBLA

Question 19

What reduces the use of alactacid?

Answer 19

Warm up 
Subs 
Time to recover 
Active recovery 
Anaerobic training 
Aerobic training

Question 20

How do subs reduce the use of alactacid?

Answer 20

Restores ATP/PC and oxygen stores during training and performance

Question 21

How does time to recover reduce the use of alactacid?

Answer 21

2-3 minutes to fully restore ATP/PC stores to train for speed

Question 22

How does active recovery reduce the use of alactacid?

Answer 22

Maintains elevated respiration

Question 23

How does anaerobic training reduce the use of alactacid?

Answer 23

Increases ATP and PC muscle stores and lactic acid tolerance

Question 24

How does aerobic training reduce the use of alactacid?

Answer 24

Improves oxygen supply which helps delay the ATP/PC and lactic acid threshold

Question 25

How does insufficient time to recover reduce the use of alactacid?

Answer 25

Less than 2-3 minutes, partial recovery ATP/PC stores to train for lactate tolerance/speed endurance

Question 26

What reduces the use of lactacid?

Answer 26

Active cooldown
Anaerobic training
Exercise below anaerobic threshold
Tactics to control intensity of exercise

Question 27

How does an active cooldown reduce the use of lactacid?

Answer 27

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

Question 28

How does anaerobic training reduce the use of lactacid?

Answer 28

Increase the body’s recovery/tolerance to lactic acid

Question 29

How does exercise below anaerobic threshold reduce the use of lactacid?

Answer 29

Use heart rate as an indication of recovery state

Reduces OBLA

Question 30

How do tactics to control intensity of exercise reduce the use of lactacid?

Answer 30

Cooling aids pre-game ice vests to decrease temperature or post-game ice baths to increase vasoconstriction and decrease inflammation/swelling

Question 31

How quickly are glycogen stores replaced in the muscles?

Answer 31

Mostly within 10 hours up to 2 days

Question 32

What type of fibres replenish glycogen stores quicker?

Answer 32

Fast twitch fibres

Question 33

What can you eat to reduce recovery time?

Answer 33

Carbohydrates within 2 hours after exercise

Question 34

How can you conserve glycogen stores?

Answer 34

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