Recovery Process (A2)

Question 1

What does EPOC stand for and what does it mean?

Answer 1

Excess Post Oxygen Consumption

Volume of oxygen consumed after exercise to return the body to its pre-exercise state

Question 2

What state is the body in post-exercise?

Answer 2

Myoglobin O2 levels -> Low saturation %
ATP levels -> Low
PC levels -> Low
Glycogen stores -> Low
Lactic acid -> High
Temperature -> High

Question 3

What are the two components of EPOC (with%)?

Answer 3

Fast alactacid (10%)
Slow lactacid (90%)

Question 4

What does EPOC depend on?

Answer 4

Exercise intensity and duration

Question 5

What are the 2 main parts of the alactacid recovery (fast)?

Answer 5

Replenish blood and muscle oxygen

Resynthesise PC stores

Question 6

What takes place during replenishment of blood and muscle oxygen (fast)? (during exercise and recovery)

Answer 6

During exercise -> Oxygen dissociates from haemoglobin in bloodstream and myoglobin at the muscle
During recovery -> Oxygen resaturates bloodstream then muscles

Question 7

What takes place during resysnthesis of ATP stores (fast)? (during recovery)

Answer 7

30 seconds for 50% ATP recovery
3 mins for 100% ATP recovery
Phosphates are used to restore high energy bonds (ADP)

Question 8

What are the 3 main parts of the lactacid recovery (slow)?

Answer 8

Removal of waste (lactic acid)
Elevated body temperature
Elevated ventilation and circulation

Question 9

What takes place during removal of lactic acid (slow)?

Answer 9

Either oxidised or converted to glycogen:
50-75% of lactic acid is converted back to Pyruvic Acid (Krebs Cycle)
10-25% converted back to glucose
Can be removed during sweating/urination

Question 10

How long does the removal of lactic acid take (slow)?

Answer 10

Lactate removal takes around 1 hour

Can take up to 24 hours

Question 11

What takes place during body temperature phase (slow recovery)?

Answer 11

Temperature remains high as 1 degree increase can increase metabolic rate by 15%
Accounts for majority of O2 in recovery

Question 12

What takes place during ventilation and circulation phase (slow recovery)?

Answer 12

HR remains high (as do circulation and ventilation

Gradual decrease to allow for delivery of O2 and removal of waste products

Question 13

What 7 things does recovery depend on?

Answer 13

Warm up
Active recovery (cool down)
Cooling aids
Intensity of training
Work:rest ratio
Strategies/ tactics (time outs)
Nutrition

Question 14

Effects of warm up, active recovery and cooling aids on recovery:

Answer 14

Warm up: Minimise time using anaerobic system
Active Recovery: Maintain HR, speed up lactic acid removal
Cooling Aids: Post event to speed up lactic acid removal and reduce muscle soreness & DOMS

Question 15

Effects of intensity of training on recovery:

Answer 15

High intensity: 
Increase fast component efficiency (more ATP, PC storage)
Increase lactic acid tolerance
Delay OBLA
Low intensity: 
Increases aerobic capacity
Maximise O2 delivery during EPOC

Question 16

What are the correct work: rest ratios for explosive, lactate tolerance and aerobic capacity (recovery)?

Answer 16

Explosive: 1:3
Lactate tolerance: 1:2
Aerobic capacity: 2:1

Question 17

Effects of strategies/tactics and nutrition on recovery:

Answer 17

Strategies and tactics:
Time outs and subs, set plays can reduce intensity (delay fatigue and OBLA)
Nutrition:
Maximise fuel stores, delay fatigue and and reduce lactic acid accumulation