The Recovery Process Flashcards
Definition of recovery
the time it takes to return your body to its pre-exercise state
What does EPOC stand for
Excess post-exercise oxygen consumption
What does EPOC stand for
Excess post-exercise oxygen consumption
What is EPOC
the volume of oxygen consumed post exercise to return the body to a pre-exercise state
What processes occur during EPOC
-resynthesis of muscle PC stores
-removal of lactic acid
-resaturation of muscle myoglobin with oxygen
-elevated hormonal levels
-elevated HR and breathing rate
-elevated body temperature
What does EPOC differ depending on
during and intensity of exercise
What is the difference between EPOC graph during high and low intensity exercise
-smaller oxygen debt during low-intensity exercise as the steady-sate of oxygen consumption is quickly met
-during high intensity exercise the EPOC is larger as as there is a larger oxygen deficit as oxygen supply does not meet demands and lactic acid accumulates. reaching OBLA quickly.
Why is EPOC larger during high intensity exercise
as it needs to counteract the oxygen deficit
What is the fast alactacid component of recovery and what happens during it?
-the first stage
-10% of EPOC
-requires 1-4L of oxygen to complete the process
-replenishes blood and muscle oxygen
-replenishes ATP and PC stores
-oxygen resaturates the blood stream associating with Hb, within 3 minutes restores myoglobin
-30% of PC and ATP stores replenished within 30 seconds, 100% restored within 3 minutes
What is the slow lactacid component of recovery and what happens during it?
-The slower and second stage, starts immediately after exercise but takes longer than the alactacid component
-5-8l of O2 required
-Provision of energy to maintain ventilation, circulation and body temperature
-Removal of lactic acid and replenishment of glycogen
What happens during the maintenance of ventilation and circulation in the lactacid component?
-Breathing rate + depth and HR remain elevated to assist with O2 delivery
-These levels then gradually decrease to allow delivery of O2 and removal of byproducts such as CO2 being removed into the blood plasma as carbonic acid and carbaminohaemoglobin
What happens during the maintenance of body temperature in the lactacid component?
-Heat production exceeds heat removal during exercise causing a rise in body temperature
-For every 1°c increase in the body temperature the metabolic rate increases by around 13-15%
-Post exercise the elevated temperature remains for several hours accounting for 60-70% of lactacid component of EPOC
Explain what happens during the removal of lactic acid and replenishment of blood glucose in the lactacid component?
-During anaerobic exercise with high intensity bouts lactic acid accumulates within the muscles and capillary beds causing fatigue and OBLA
-Lactic acid removal can take between 1-24 hours depending on the intensity of activity
-Post exercise lactic acid converts back to pyruvic acid and is then either converted into glycogen:
-50-75% of pyruvic acid is oxidised in the mitochondria, enters the Kreb’s cycle and electron transport chain to produce CO2, H2O and energy
-10-25% of pyruvic acid is converted into glucose to top up blood supplies and glycogen is stored in the muscles and liver, through gluconeogenesis and glyconeogenesis
-Small amounts of pyruvic acid is converted into protein by the Cori cycle and removed from the body in sweat and urine
Definition of EPOC
The volume of oxygen consumed post exercise over and above resting levels to return the body to a pre-exercise state
Definition of oxygen deficit
The quantity of oxygen that would of been used if it were avaliable
Definition of oxygen deficit
The quantity of oxygen that would of been used if it were avaliable
Definition of oxygen deficit
The quantity of oxygen that would of been used if it were avaliable
