!!! THE RECOVERY PROCESS

Question 1

What is EPOC and what are the 2 components?

Answer 1

1. EPOC refers to excess post-exercise oxygen consumption. This is primarily the recovery process and can be divided into 2 stages:
   - Alactacid stage
   - Lactacid stage.

Question 2

What are the components of the alactacid stage?

Answer 2

1. Phosphocreatine stores restored:
   - Takes 3 minutes to fully recover PC stores
   - Takes 30 secs for 50% of recovery, 75% in 60 secs
   - Process requires approx 3-4 litres of oxygen
2. Replenishment of blood and muscle oxygen:
   - With the first minute, oxygen resaturates the blood stream, associating with haemoglobin
   - Within 3 minutes oxygen restores the oxymyoglobin in in the muscle cells.

Question 3

What are the components of the alactacid stage?

Answer 3

1. Elevated ventilation and circulation:
   - Post exercise respiratory rate, depth and HR remain elevated
   - These gradually decrease to resting levels to maximise the delivery of O2 and the removal of by-products
2. Elevated body temp:
   - Post exercise elevated temp increases metabolic rate, accounting for 60-70% of the slow lactacid component of EPOC
3. Removal of lactic acid
   - 50-75% is converted back to pyruvic acid and enters the Kerbs cycle to be used in aerobic metabolism
   - 10-25% can be converted back to glucose and glycogen
   - Can be removed through sweating and urine
   - Lactate removal usually takes an hour, but can take up to 24 hours.

Question 4

What are implications of recovery on training?

Answer 4

1. Warm up, minimises time spent using anaerobic energy systems so reduced oxygen deficit
2. Active recovery, maintains respiratory rate and HR, speeding up removal of lactic acid
3. Cooling aids, can be used post event to speed up lactic acid removal and reduce DOMS
4. Intensity of training, high intensity training will:
   a) Increase muscle mass, ATP and SP storage
   b) Increase tolerance to lactic acid
   c) Delay OBLA
5. Work:relief ratios based on predominant energy system required in physical activity:
   a) Speed explosive strength 1:3+
   b) High intensity muscular endurance 1:2
   c) Endurance 1:0.5
6. Strategies, time-outs and subs should be used.