2.2

Question 1

recovery

Answer 1

process returing the body to pre-excercise

Question 2

what does recovery entail?

Answer 2

restoration of energy stores
- removal of waste metabolites/waste products from muscle
- disappearance of psychological symptoms

Question 3

fatigue

Answer 3

state of discomfort w/decreased efficencey

Question 4

nature

Answer 4

type, duration, intensity

Question 5

fitness

Answer 5

current level and chronic adaptations

Question 6

metal state

Answer 6

physchological attributes

Question 7

nutritional state

Answer 7

PC saturation and glycogen in muscle/liver

Question 8

Fuel depletion

Answer 8

PC stores depleted (~10 seconds). Body usually has more fuel than needed. Glycogen then fat is used

Question 9

Accumulating fatiguing metabolic by-products

Answer 9

Too much LA inhibits availability of calcium and glycolytic enzymes, too many H+ ions increase acidity (muscle can’t contract)

Question 10

Dehydration & increased body temperaature

Answer 10

Sweat which contains water, salt, and electrolytes

Question 11

Daily Training

Answer 11

fitness of athlete and concept of diminishing returns determine if athlete can cope w/daily training

Question 12

Rest days

Answer 12

For most athletes this means reduced intensity or duration of training

Question 13

Rest days are due to

Answer 13

muscular reasons

Question 14

Average healthy person can improve fitness

Answer 14

every other day

Question 15

Average healthy person

Answer 15

one day/week of rest

nutritional and physical

Question 16

Overtraining

Answer 16

physical, emotional, behavioural cummaltive exhuastion

burnout and staleness

Question 17

Cool down

Answer 17

LA or O2 System

Speed up LA removal by 50%, followed by stretching

Question 18

Stretching

Answer 18

passive following excercise, hold positions for 10 seconds

Question 19

Passive recovery

Answer 19

ATP-PC

Question 20

Rehydration

Answer 20

endurance and hot/humid conditions

Question 21

CWI

Cold Water Immersion

Answer 21

10-15°C, 5 to 10 and even 20 minutes

best for those in collision sports

Question 22

CWT

Contrast Water Therapy

Answer 22

Hot (37-43°C) and cold (12-15°C) ratio hot:cold of 3:1

Question 23

HWI

Hot Water Immersion

Answer 23

37-40°C

Question 24

Massage

Answer 24

no scientific basis, detrimental to DOMS

Question 25

recovery

Answer 25

delivering O2 in quantities above resting rates

Question 26

EPOC | Excessive Post Excercise Consumtion ## Footnote AKA. Oxygen Debt

Answer 26

anaerobic, RR above normal

Question 27

# Phase 1 Alactacid | Rapid recovery

Answer 27

replenish ATP-PC replenish haemoglobin and myoglobin stores | both use small amounts of oxygen

Question 28

# Phase 2 Lactacid | Slow recovery

Answer 28

remove and metabolise lactace (blood & muscle) replenish glycogen stores

Question 29

Myoglobin

Answer 29

Intramuscular oxygen

Question 30

Haemoglobin

Answer 30

Oxyhaemoglobin in the blood

Question 31

Alactacid

Answer 31

replenish stored ATP-PC using 2-4 L of oxygen | 50% complete in 20-30 seconds and complete in 2-3 minutes

Question 32

Lactacid

Answer 32

Oxidation of LA coversion into CO2 and H2O and 20-25% of LA into glycogen | conversion occurs in mitochondria

Question 33

Rate of blood flow

Answer 33

determines rate of LA removal

Question 34

Extra ocygen in EPOC consumed by

Answer 34

heart, musclesx, and processess to lower body temperature

Question 35

Lactacid phase

Answer 35

Glyocgen in muscle and liver are depleated | dependent on duration and intensity

Question 36

Glycogen recovery

Answer 36

Most active in first hour post excercise | accelerated with high carb diet <70% ## Footnote highest 15-30 minutes

Question 37

50-100 g of CHO

Answer 37

provides 1-1.2 g of CHO per/kg

Question 38

Glycogen replenishment rates

Answer 38

depend on type, intensity, duration, CHO loading, and chronic adaptations

Question 39

Intermittent training

Answer 39

recovery complete in 24 hours, can train dail

Question 40

Full recovery from continious activity

Answer 40

Is not likely to occur in 24 hours

Question 41

Most cases glycogen stores will be replenished in

Answer 41

5-10 hours | especially if CHO loading

Question 42

After exhuasting excercise it can take

Answer 42

48 hours to totally replenish glycogen stores

Question 43

Rehdration

Answer 43

drink at regular intervals or rate 500-800mL/hour

Question 44

If fluid loss has been extensive (2-3% body mass)

Answer 44

rehydration drinks with electrolytes and sodium may be of use ## Footnote AHO only necessary if event over an hour

Question 45

DOMS | Delayed Onset Muscle Soreness

Answer 45

acodisis decrease in pH levels | muscle pain, soreness, stiffness 1-3 days after excercise