7.2- Recovery

Question 1

What is EPOC

Answer 1

excess post-exercise oxygen consumption

volume of oxygen consumed post-exercise to return the body to pre-exercise state

Question 2

Name the 2 stages of EPOC

Answer 2

fast (alactacid) component of recovery

slow (lactacid) component of recovery

Question 3

Explain what happens during the fast alactacid component of EPOC

Answer 3

3 mins -> PC stores fully recovered
-30s for 50% recovery
-requires 3-4l of oxygen

replenishment of blood & muscle oxygen -> within 1st min O2 resaturates bloodstream
-3 mins -> restores oxymyogloin link in muscle cells

Question 4

Explain what happens during the slow lactacid component of EPOC

Answer 4

-elevated ventilation and circulation-> post-exercise respiratory rate, depth & HR remain elevated
-gradually decrease to maximise delivery of O2

-elevated body temperature -> post-exercise elevated temperature ^ metabolic rate

-removal of lactic acid -> removed in 4 ways:
-50-75%- converted back to pyruvic acid
-10-25% converted back to glucose, glycogen
-removed by sweating

Question 5

What is oxygen deficit

Answer 5

volume of O2 that would be required to complete an activity aerobically

Question 6

Describe EPOC and oxygen deficit during low-intensity aerobic activites

Answer 6

-small oxygen deficit

as steady-state oxygen consumption is quickly met

limiting use of anaerobic energy systems, lactic acid accumilation

Question 7

Describe EPOC and oxygen deficit during high-intensity aerobic activites

Answer 7

-large oxygen deficit

as oxygen doesn’t meet demand, lactic acid accumilates

-reaching OBLA quickly

Question 8

Implications of recovery on training

Answer 8

-warm up

-active recovery

-cooling aids

-intensity & training

-work: relief ratios

-strategies & tactics

-nutrition

Question 9

How does warming up reduce oxygen deficit, improving EPOC

Answer 9

HR ^, ^ use of aerobic system, minimising lactic acid accumilation & oxygen deficit

Question 10

How does an active recovery reduce oxygen deficit, improving EPOC

Question 11

What first stage does the performer face when entering recovery

Answer 11

fast alactacid (before lactic acid) -> initial fast stage of EPOC where O2 consumed in 3 mins resaturates haemoglobin & myoglobin stores -> provides energy for ATP, PC resynthesis

Question 12

What does the fast alactacid component of EPOC do

Answer 12

shows volume of O2 required to return body to pre-exercise state

incl:
-replenishment of blood, muscle oxygen
-resynthesis of ATP, PC stores

Question 13

What occurs in the replenishment of blood and muscle oxygen within the fast alactacid component

Answer 13

during exercise O2 -> dissociated from haemoglobin in blood & myoglobin in muscle cells to fuel aerobic glycolysis, aerobic energy production

in first min of EPOC -> O2 resaturates blood stream, associating with haemoglobin, in 3 mins -> it retsores oxy-myoglobin link in muscle cells

Question 14

What occurs in the resynthesis of ATP and PC stores within the fast alactacid component

Answer 14

• first 3mins aerobic energy production continues proviing energy for ATP-PC resynthesis

-30s -> 50% recovery, 60s -> 75% recovery

-process requires 3-4 litres of O2

Question 15

How does the fast component replenish blood and muscle oxygen ?

Answer 15

• within first minute oxygen resaturates blood stream
• o2 associated with Hb
• oxy-myoglobin link in muscle cells

Question 16

How much oxygen does the slow component require ?

Answer 16

5-8 litres

Question 17

What are the jobs of the slow component ?

Answer 17

• provision of energy to maintain ventilation, circulation and body temperature
• removal of lactic acid and replenishment of glycogen

Question 18

How does the slow component maintain ventilation and circulation ?

Answer 18

• during exercise rate &mdepth of breathing ^ to provide muscles with o2
• after exercise -> remains ^ & gradually decreases to maximise delivery of o2 and remove co2

Question 19

What percentage of EPOC does ventilation and circulation take up ?

Answer 19

1-2%

Question 20

How does the slow component maintain body temperature ?

Answer 20

-during exercise -> core body temp ^

-for every 1 celsius rise in body temp = 13-15% metabolic rate ^

-after exercise temp remains elevated for several hours

Question 21

What percentage of EPOC does body temperature take up ?

Answer 21

60-70%

Question 22

How does the slow component remove lactic acid ?

Answer 22

• lactic acid converts back to pyruvic acid
• then is oxidised or converted into glycogen

Question 23

What percentage of pyruvic acid is oxidised in the removal of lactic acid in the slow lactacid component

-what % of pyruvic acid is converted to glucose

Answer 23

• 50-75% is oxidised
• in the mitochondria
• re-entering the KREBs & ETC

-10-25%
-to top up blood supplies
-glycogen to be stored in muscles, liver

Question 24

What impact does a WARM UP have on recovery ?

Answer 24

• respiratory / heart / metabolic rates increase

-this minimises time spent using anaerobic energy systems

• reduces oxygen deficit = less o2 to ‘pay back’ during EPOC

Question 25

What impact does ACTIVE RECOVERY have on recovery ?

Answer 25

• maintain heart and respiratory rates flushing muscle, capillary beds with oxygenated blood

-this speeds up lactic acid removal

• reduces length of slow component of EPOC
• 40-60% VO2 Max is advised

Question 26

What impacts does COOLING AIDS have on recovery ?

Answer 26

aids- ice baths used to:

• lower muscle and blood temp
• reduce demands on slow component of EPOC

-speed up lactic acid removal

-reduce DOMS

Question 27

What is BAROMETRIC PRESSURE ?

Answer 27

the PRESSURE exerted by the earth’s ATMOSPHERE at any given point

Question 28

What impact does intensity of training have on recovery

-high intensity

Answer 28

-high intensity- ^ muscle mass, ATP & PC storage capacity, boosts efficiency of fast component

-low-moderate- ^ aerobic capacity, respiratory, cardiovascular efficiency