the recovery process Flashcards
how does our body recover from exercise?
heart rate and respiratory rate will remain elevated for a period of time after exercise.
oxygen is used to return the body to its pre-exercise state, to rebuild muscular stores of PC and ATP and to remove lactic acid
what is EPOC?
excess post-exercise oxygen consumption, the extra oxygen that the body takes in after exercise
what are the 2 stages of EPOC?
alactacid dept
lactacid dept
what is the alactacid component of recovery?
the fast stage
uses oxygen to resynthesise and restore ATP and PC and also to resaturate myoglobin
its a rapid process
how long does it take to restore 50% and 100% PC stores?
50%- 30 seconds
100%- 3 minutes
how much oxygen does the alactacid dept require for recovery?
1-4 litres
what is the lactacid component of recovery?
the slow stage
primary function to remove lactic acid
which is done in three ways
what are the three ways of removing lactic acid during recovery?
- lactic acid to pyruvic acid to enter the kerb’s cycle - 50-75% removed this way
- 10-15% is reconverted to glycogen in the muscle or liver or glucose
- small amounts of pyruvic acid are converted to protein by the con cycle in the liver and removed in sweat and urine
how long does it take to remove 100% of lactic acid in the recovery process?
1-48 hours dependant on intensity
how much oxygen does the lactacid component require for recovery?
5-8 litres
what are some strategies to aid recovery?
warming up and cooling down
substitutes- 30 seconds restores 50% of PC stores
sports massage
cooling aids
time outs
tactics- time wasting
training
fake injury
carbohydrates before, energy drinks/ gels during, after protein
what are the exercise to rest ratios for all the different energy systems?
ATP-PC 1:3
lactic acid 1:2
aerobic 1:1
