Energy systems recovery Flashcards
(17 cards)
What is the main purpose of recovery after exercise?
The main purpose of recovery is to return the body systems to pre-exercise levels.
How does recovery contribute to sports, training, and competitions?
Recovery helps ensure the body systems are prepared for future activities, training, sports, and competitions.
What are some factors that contribute to fatigue?
Energy system-related fatigue can be caused by fuel depletion, accumulation of metabolic by-products, and the inability to effectively thermoregulate.
What are the two main types of non-dietary recovery strategies?
Passive recovery and active recovery.
What does passive recovery involve?
Passive recovery involves individuals totally resting or moving at a very low intensity, such as sitting down on a bench or walking on the sidelines.
What is the aim of passive recovery?
The aim of passive recovery is to restore creatine phosphate (CP) stores to their highest levels during the recovery period.
What is required to restore creatine phosphate (CP)?
Oxygen is required to restore creatine phosphate (CP).
How does VO2 max affect the restoration of CP?
The higher someone’s VO2 max, the quicker they are able to restore CP.
How can muscles be compared to a fuel tank?
Muscles are like a fuel tank that stores fuels like glycogen and CP.
How long does passive recovery take to fully restore significantly depleted CP stores?
It requires 3 minutes of passive recovery to fully restore significantly depleted CP stores.
Can CP be restored with less rest time if it is only partially depleted?
Yes, if CP is only partially depleted, less rest time is required to return it to pre-exercise levels.
What does active recovery involve?
Active recovery involves performing similar movements used during activities, exercise, and sport at lower intensities.
What is one benefit of active recovery related to metabolic by-products?
It allows faster oxidation and removal of metabolic by-products, especially hydrogen ions (H⁺)
How does active recovery help with thermoregulation?
It helps remove heat, assisting with thermoregulation—especially important due to the large amounts of heat produced by the aerobic energy system in endurance events.
How does active recovery support circulation?
It maintains circulation, promotes blood flow, and prevents venous pooling, mainly through muscles squeezing on blood vessels.
How does active recovery affect EPOC (excess post-exercise oxygen consumption)?
Active recovery extends EPOC, resulting in more oxygen being available to oxidise accumulated H⁺ and contributing to a faster return to pre-exercise levels.
When is an active recovery not recommended?
-When an individual is seeking to restore CP quickly for imminent use.
-When an individual has an elevated core temperature due to high ambient temperature, dehydration, or poor thermoregulation.
