Recovery Processes Flashcards
Define “The Recovery Process”
The action of returning the body to the state it was in before exercise.
Define oxygen deficit?
The amount of oxygen the performer requires to complete an activity AEROBICALLY.
Define oxygen dept?
The amount of oxygen needed to return the body to a resting state. Results in EPOC.
What does the body to through via EPOC?
- Replacement of ATP and PC
- Replenishment of Myoglobin/ oxy-myoglobin link
- Removal of LA
- Replenishment of Glycogen stores
What are the two stages of EPOC?
- Alactacid- the FAST component of recovery
2. Lactacid- the SLOW component of recovery
Describe the fast component of recovery?
The “Fast” component= ALACTACID
-MYOGLOBIN and PC
Requires 1-4 litres of oxygen to return the body to a pre-exercise state
Oxygen resaturates the blood stream and within 3 mins oxy-myoglobin link in the muscle cells
Within first 3 mins= aerobic energy production takes place, providing energy to resynthesises ATP and PC stores= ENDOTHERMIC, COUPLED reaction.
pc= 50%= 30 seconds
Describe the slow component of recovery?
The “Slow” Component= LACTACID
- Lactic acid and GLYCOGEN stores
Requires 5-8 litres of oxygen to return body back to pre-exercise state
Removal of LA takes an average of 1 hour but exhaustion can take up to 24 hours
Specifics of Lactic Acid?
During anaerobic, high intensity exercise LA accumulates within the muscles and capillary beds causing local muscular fatigue and OBLA.
LA shouldn’t be classed as a waste product as post exercise LA readily coverts back to pyruvic acid and is then either oxidised (CO2 AND H20) or converted into GLYCOGEN.
Name one way to aid the LACTACID EPOC component?
Eat a high carbohydrate meal within the time frame of 1 hour after the event= GLYCOGEN
Carbohydrate Gels
Why is knowledge of EPOC beneficial when creating a training programme? 7 REASONS
CAMSWWN
Warm up thoroughly Active Cool Down Monitor Training Intensities Cooling Aids Work: Recovery Ratios Strategies/ tactics Nutrition
Importance of a warm up for EPOC?
Respiratory, heart and metabolic rates increase
Reduces O2 deficit by increasing O2 supply
Limits the amount of O2 required to “pay back” during EPOC
Increases myoglobin stores (alactacid component)
Importance of an active cool down for EPOC?
Maintains respiratory, heart and metabolic rates, flushes capillary beds and muscles with oxygenated blood flow
Aids removal of LA, reducing the length of the slow component lactacid
Importance of Monitoring Traning Intensities for EPOC?
Done through heart rate monitors= correct energy system, correct muscle fibres and intensity.
HIT= increase mm increase ATP and PC storage, alactacid component increase efficiency, increased LA tolerance and buffering capacity
LOW/ MODERATE = aerobic capacity increase, delays OBLA and reduces O2 deficit.
Importance of cooling aids for EPOC?
Ice baths lower muscle and boy temperature reducing demand on slow component= lactacid
“flush”= no DOMS/ blood pooling
Importance of work: recovery ratios for EPOC?
Explosive= ATP-PC System= 1:3 = sufficient time for ATP and PC resynthesise.
High intensity, muscular endurance= Glycolytic= 1:2 , sufficient recovery to continue recovery but also encourage LA accumulation to build resistance
Aerobic capacity= Aerobic system= 1:0.5, used to promote adaptation whilst also delaying OBLA and fatigue.
