Recovery system Flashcards
Following exercise what stores in the body are depleted and what levels are high and how are we going to replenish these stores
Oxygen stores are depleted in the myoglobin
ATP Stores are depleted
PC stores are depleted
Glycogen stores are depleted
Lactic Acid Levels are high
We require energy to carry out this recovery process and
we use the aerobic energy system to provide it
This occurs post-exercise (during recovery)
What is oxygen defecit
The temporary oxygen shortage in cells/ the volume of oxygen that would be required to complete an activity entirely aerobically
What is oxygen debt
The volume of oxygen required post exercise to return the body to a pre-exercise state
Oxygen debt is also known as EPOC – excess post-exercise oxygen consumption
Differing size of EPOC depending on intensity and duration
EPOC is always present regardless of whether the event is
aerobic or anaerobic
However, the size of the oxygen deficit and therefore, EPOC
may differ depending on the intensity and duration.
Low intensity aerobic activities – small oxygen deficit as a steady-state oxygen consumption is quickly met
(limiting the use of the anaerobic energy systems and therefore, lactic acid accumulation is lower)
High intensity anaerobic activities – large oxygen deficit as oxygen supply does not meet the demand and lactic acid accumulates
(reaches OBLA quickly, relies heavily on the anaerobic energy systems)
What additional factors remain elevated to support EPOC
and recovery and why
HR and respiratory rates remains elevated to supply oxygen
and remove CO2
Body temperature also remains elevated post-exercise which
increases metabolic rate
Alactacid component/ fast component of EPOC
Fast component and occurs first uses 1-4 litres of oxygen
Resynthesis of ATP and PC
ATP –> Energy + P + ADP / Energy + P + C –> PC
Takes up to 3 minutes/ 50% restored in 30 seconds
Restoration of oxy-myoglobin link/ replenishment of blood and muscle oxygen
Restores haemoglobin stores
Takes about 1 minute
Uses 0.5 litres of oxygen
Depends on how much ATP-PC system has been used during exercise
Lactacid component/ slow component of EPOC
Also starts (as soon as exercise is completed) but takes about 1 hour to complete
Starts to remove lactic acid/ CO2
Unable to replenish glycogen stores fully without intake of carbohydrates
Post event meals
Should occur within 2 hours post event and should include high levels of carbohydrates and proteins
5 Strategies to maximise recovery
Warm up
Application of game tactics
Active cool down
Aerobic and anaerobic fitness levels
Use of cooling
Warm up
E.g. before a football match
Increases flow of oxygenated blood to muscles which
delays OBLA which reduces the amount of time
performing anaerobically and therefore, reduces o2
deficit and EPOC
Application of game tactics or structure
E.g. zonal marking in football set pieces or slow tempo high possession football
Allows PC stores to resynthesise (50% in 30 seconds and
100% in 3 minutes), allows restoration of oxy-myoglobin
link and initial removal of LA.
Use of cooling aids
Reduces core temperature and during use, constricts the
blood vessels to reduce swelling and inflammation. E.g. Ice vests 30 mins before football match and in warm up
After use, the blood vessels dilate which flushes the muscles
with oxygenated blood to speed up LA removal. E.g. ice bath after football game
High levels of aerobic and anaerobic fitness
Anaerobic training increases the efficiency of alactacid
debt recovery/ buffering capacity which delays OBLA
Aerobic training to reduce amount of anaerobic work/ LA
build up and increases O2 transport during recovery
(reducing EPOC).
Active cool down`
Maintains elevated heart/respiratory rates
Maintains venous return and prevents blood pooling
which speeds up lactic acid removal and reduces DOMS
