Unit 3 - AOS 2 - Recovery

Question 1

Wat happens when 102% of body mass is lost through dehydration?

Answer 1

It contributes to an elevation in core body temperature and onset fatigue

Question 2

Physiological effects of fluid loss for each percentage of weight lost as sweat

Answer 2

2% -impaired performance
4% - Capacity for muscular work drops
6% - Heat exhaustion
7% - Hallucinations
10% - circulatory collapse and heat stroke

Question 3

As core body temperature rises blood flow is…

Answer 3

… redirected away from working muscles to the skin, to facilitate evaporative cooling-> blood plasma loss

= Vasodilation

Question 4

Influences of an increased core body temp on performance and fatigue:

Answer 4

• Reducing supply of O2 and nutrients to working muscles
• reducing clearance rates of waste products
• development of hyperthermia –> is when core body temp is over 38 degrees (dehydration prevents sweating and cooling mechanisms of the body)
• Accumulation of metabolic by-products

Question 5

Passive recovery and its purpose

Answer 5

• Involves standing still, sitting down and completing little to no movement.

Purpose: replenish CP stores –> it is the opposite to high-intensity

Question 6

EPOC - what it stands for and what happens to the oxygen

Answer 6

Excess post-oxygen consumption

Oxygen is:
1. Used to restore ATP, some is broken down
2. The energy from this is used to combine creatine and phosphate back into CP stores in the muscle

Question 7

Passive recovery times along side CP restoration

Answer 7

20sec = 50% CP restoration
30sec = 70%
180sec/3min = 98%

Question 8

Slow and fast processes during EPOC

Answer 8

Fast
= ATP restoration and CP resynthesis
= Restore O2 to myoglobin

Slow
= Return core temp to pre-exercise levels
= Convert LA to CO2 and H2O
= Absorbtion of H+ ions
= Convert LA to glycogen, protein and glucose
= Restore HR, ventilation to pre-exercise levels

Question 9

Active recovery

Answer 9

Is the fastest way to clear lactate/hydrogen ions by active recovery, at intensities lower the individuals LIP.
- Rather than sitting or lying down –> Low intensity for 5-10 mins

Question 10

Purposed of active recovery

Answer 10

• Reduce HR to resting levels
• Replenish oxygen levels in blood, body fluids and myoglobin
• Increase blood flow to working muscles
• Remove higher lactate concentration levels
• Accelerate oxidation as this boosts the clearance rate of lactate
  Resynthesis high-energy phosphates
• support the small energy cost to maintain elevated circulation and ventilation
• remove metabolites after exercise

Question 11

Active recovery and its relationship with by-products (H+)

Answer 11

• O2 levels are maintained which speeds up the removal of lactate
• Creates a muscle pump which increases blood flow elevating the supply of O2 and promoting removal of waste
• Prevents venous pooling of the blood - blood pools around muscles used for exercise. the contraction of the muscle squeezes surrounding blood vessels and promotes venous return.

Question 12

Venous pooling

Answer 12

• Is when the active muscles are no longer acting as pumps to propel the blood back to the heart. Due to them being relaxed causing the valves in the veins going back to the heart closing restricting blood flow and causing venous pooling.

Question 13

How is phosphocreatine restored?

Answer 13

• Restores rapidly during rest or passive recovery
• most is restored during fast phase EPOC (70% restored in 30secs - can take up to 10mins to restore PC to pre-exercise levels)