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A+P and Exercise physiology > 7.2- Recovery > Flashcards

7.2- Recovery Flashcards

1
Q

What physically happens to the body after exercise

A
  • body fatigued
  • Myglobin has lost its stores of oxygen
  • ATP, PC and glycogen stores depleted
  • latic acid high -> exhaustion
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2
Q

What is EPOC

A

excess post-exercise oxygen consumption

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

EPOC is always present regardless of the exercise. But oxygen deficeit and EPOC depend internsity and duration of exercise

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3
Q

Define the fast alactacid recovery

A

The initial fast stage of EPOC where oxygen consumed within the 3 minutes resuraturates haemoglobin and myoglobin stores and provides the energy for ATP and PC resynthesis

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4
Q

Name the 2 stages of EPOC

A

fast (alactacid) component of recovery - accounts for 10% of EPOC. The vol of O2 required to return body to pre-exercise state to complete the initial jobs. Apporx 1-4 litres of O2

slow (lactacid) component of recovery - this portion of EPOC shows the volume of O2 required to complete the more complex and time consuming jobs to return the body to pre-exercise state. Approx 5-8 litres of O2

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5
Q

Explain what happens during the fast alactacid component of EPOC

A

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

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6
Q

Explain what happens during the slow lactacid component of EPOC

A

-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

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7
Q

What is oxygen deficit

A

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

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8
Q

Describe EPOC and oxygen deficit during low-intensity aerobic activites

A

-small oxygen deficit

as steady-state oxygen consumption is quickly met

limiting use of anaerobic energy systems, lactic acid accumilation

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9
Q

Describe EPOC and oxygen deficit during high-intensity aerobic activites

A

-large oxygen deficit

as oxygen doesn’t meet demand, lactic acid accumilates

-reaching OBLA quickly

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10
Q

Implications of recovery on training

A

-warm up

-active recovery

-cooling aids

-intensity & training

-work: relief ratios

-strategies & tactics

-nutrition

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11
Q

How does warming up reduce oxygen deficit, improving EPOC

A

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

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12
Q

How does an active recovery reduce oxygen deficit, improving EPOC

A
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13
Q

What first stage does the performer face when entering recovery

A

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

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14
Q

What does the fast alactacid component of EPOC do

A

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

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

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15
Q

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

A

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

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16
Q

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

A
  • 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

Summary:
* Energy + P + ADP -> ATP
* Energy +P+C ->PC

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17
Q

How does the fast component replenish blood and muscle oxygen ?

A
  • within first minute oxygen resaturates blood stream
  • o2 associated with Hb
  • oxy-myoglobin link in muscle cells
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18
Q

How much oxygen does the slow component require ?

A

5-8 litres

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19
Q

What are the jobs of the slow component ?

A
  • provision of energy to maintain ventilation, circulation and body temperature
  • removal of lactic acid and replenishment of glycogen
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20
Q

How does the slow component maintain ventilation and circulation ?

A
  • during exercise rate & depth of breathing ^ to provide muscles with o2
  • after exercise -> rate and depth of breathing remains ^ & gradually decreases to maximise delivery of o2 and remove co2
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21
Q

What percentage of EPOC does ventilation and circulation take up ?

A

1-2%

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22
Q

How does the slow component maintain body temperature ?

A

-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 (if vigorous exercise)

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23
Q

What percentage of EPOC does body temperature take up ?

A

60-70%

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24
Q

How does the slow component remove lactic acid ?

A
  • lactic acid converts back to pyruvic acid
  • then is oxidised or converted into glycogen
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25
Q

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

A
  1. 50-75% is oxidised in the mitochondria
    - re-entering the KREBs cycle & ETC
  2. 10-25% of pyruvic acid is reconverted into glucose to top up blood supplies. glycogen to be stored in muscles, liver
  3. Small amounts of pa are also converted into protein by the Cori cycle in the liver and removed from the body in sweat and urine
26
Q

Is LA a waste product?

A

no PA

27
Q
A

alactacid
o2
haemoglobin
myoglobin
ATP and PC
3 minutes

28
Q

what things have Implications of recovery on training

A
  1. warm up
  2. active recovery
  3. Cooling Aids
  4. Intensity of training
  5. work-relief ratios
  6. strategies and tactics
  7. Nutrition
29
Q

What impact does a WARM UP have on recovery ?

A
  • respiratory / heart / metabolic rates increase

-this minimises time spent using anaerobic energy systems

  • reduces oxygen deficit = less o2 to ‘pay back’ during EPOC
30
Q

What impact does ACTIVE RECOVERY have on recovery ?

A
  • 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
31
Q

What impacts does COOLING AIDS have on recovery ?

A

aids- ice baths used to:

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

-speed up lactic acid removal

-reduce DOMS

32
Q

What impact does INTENSITY OF TRAINING have on recovery?

A
  • monitor with heart rate to ensure training intenisty is specific to the energy system and muscle fibre type - mirrors demands of activity
  • High intesnity will increase muscle mass and ATP and PC storage capacity
  • High intensity training will increase tolearance of LA
  • Low-moderate intensity training will increase aerobic capacity, respriatory and CV effeciency
33
Q

What impacts does WORK:RELIEF RATIO have on recovery?

A
  • For speed and explosive based performers predominantly using the ATP-PC systems the work:relief ratio of 1:3+ gives sufficient time for ATP & PC stores to re-synthesise during the sesssion
  • For lactate tolerance and high intensity muscular endurance performers pre-dominantly using the glycotic system a work:relief ratio of 1:2 should give sufficent recovery to continue training but encourage LA accumulation to increase tolerance and buffering capacity
  • ## For aerobic capacity using aerobic system work:relief ration of 1:1 or 1:0.5 will promote adaption and delay OBLA and muscle fatigue
34
Q

what impacts does STRATEGIES and TACTICS have on recovery?

A
  • e.g coach using timeout of 30s relief intervals to promote for 50% ATP and PC replenishment
  • tennis player changing racquets allowing relef intervals to clear LA and re-syntesise ATP and PC replenshiment
35
Q

what impacts does NUTRITION have on recovery?

A

The correct pre, during and post event nutrition can help performer maximise fuel stores, delay fatigue, reduce LA and speed up recovery.
- to maximise PC stores a peformer might load creatine, phosphate and proetin, increasing the efficiency or ATP
- to maximise glucose and glcogen a perfomer may carbohydrate load using pre, during and post maximising the efficiency of glycotic systems and slow stage of recovery
- latic acid use bircarbonate

36
Q

Recovery strategies per training aim …..
a) speed/explosive strength?
2) lactate tolerance?
3) Aerobic capacity?

A
37
Q

What is BAROMETRIC PRESSURE ?

A

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

38
Q

What impact does intensity of training have on recovery

-high intensity

A

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

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

39
Q

What is EPOC ?

A

Excess Post-exercise Oxygen Consumption

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

40
Q

What is OXYGEN DEFICIT ?

A

the VOLUME of OXYGEN that would be required to complete an ACTIVITY entirely AEROBICALLY

41
Q

What are the two stages of EPOC ?

A
  • fast component of recovery

- slow component of recovery

42
Q

What two factors affect the size of oxygen deficit and EPOC ?

A
  • intensity

- duration

43
Q

How do low-intensity activities impact EPOC ?

A
  • smaller oxygen deficit
  • oxygen consumption is quickly met
  • limits use of anaerobic energy systems
44
Q

How do high-intensity activities impact EPOC ?

A
  • large oxygen deficit
  • oxygen demand is not met
  • lactic acid accumulates
45
Q

What percentage of EPOC does the fast component of recovery account for ?

A

10%

46
Q

How much oxygen is required in the fast component ?

A

1-4 litres

47
Q

What are the two jobs of the fast component ?

A
  • replenish blood and muscle oxygen

- resynthesis ATP and PC stores

48
Q

How does the fast component replenish blood and muscle oxygen ?

A
  • within first minute oxygen resaturates blood stream
  • o2 associated with Hb
  • oxy-myoglobin link in muscle cells
49
Q

How does the fast component resynthesis ATP and PC ?

A
  • first 3mins aerobic energy production continues = energy for resynthesis
50
Q

How much oxygen does the slow component require ?

A

5-8 litres

51
Q

What are the jobs of the slow component ?

A
  • provision of energy to maintain ventilation, circulation and body temperature
  • removal of lactic acid and replenishment of glycogen
52
Q

How does the slow component maintain ventilation and circulation ?

A
  • rate and depth of breathing increases to provide muscles with o2
  • remains elevated and gradually decreases to maximise delivery of o2 and remove co2
53
Q

What percentage of EPOC does ventilation and circulation take up ?

A

1-2%

54
Q

How does the slow component maintain body temperature ?

A
  • every 1 celsius rise = 13-15% metabolic rate increase

- remains elevated for several hours

55
Q

What percentage of EPOC does body temperature take up ?

A

60-70%

56
Q

How does the slow component remove lactic acid ?

A
  • lactic acid converts back to pyruvic acid

- then oxidised or converted into glycogen

57
Q

What percentage of pyruvic acid is oxidised ?

A
  • 50-75%
  • in the mitochondria
  • re-entering the KREBs
58
Q

What percentage of pyruvic acid is converted to glucose ?

A
  • 10-25%
59
Q

What impact does a WARM UP have on recovery ?

A
  • respiratory / heart / metabolic rates increase
  • minimises time spent using anaerobic energy systems
  • reduces oxygen deficit = less o2 to ‘pay back’
60
Q

What impact does ACTIVE RECOVERY have on recovery ?

A
  • maintain heart and respiratory rates flushing them with oxygenated blood
  • speed up lactic acid removal
  • reduces slow component length
  • 40-60% VO2 Max is advised
61
Q

What impacts does COOLING AIDS have on recovery ?

A
  • lower muscle and blood temp

- reduce demands of slow component

A+P and Exercise physiology (15 decks)

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