PAPER 1 - Recovery, Altitude and Heat

Question 1

What is Excess Post-exercise Oxygen Consumption (EPOC) ?

Answer 1

Excess Post-exercise Oxygen Consumption
- VOLUME of O2 consumed post exercise to return the body to a pre-exercise state

Question 2

What is OXYGEN DEFICIT ?

Answer 2

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

Question 3

3 things that happen during the recovery process

Answer 3

• LA Removal
• Glycogen replenishment
• Muscle Fibres restored

Question 4

Describe section A of the EPOC graph

Answer 4

• Energy used during exercise from anaerobic processes

Question 5

Describe section B of the EPOC Graph

Answer 5

Energy used during exercise from aerobic processes

Question 6

Describe section C of the EPOC graph

Answer 6

Fast Component post exercise to replenish ATP/PC Stores

Question 7

Describe Section D of the EPOC Graph

Answer 7

Slow Component post exercise to remove LA

Question 8

What are the consequences of exercise at high altitudes ?

Answer 8

• blood vol. decreases
• SV decrease, HR increase
• max HR, SV, Q decrease

Question 9

What is ACCLIMATISATION ?

Answer 9

gradual ADAPTATION to a CHANGE in ENVIRONMENT

Question 10

What is the normal body temperature ?

Answer 10

37oC

Question 11

What are THERMORECEPTORS ?

Answer 11

detect a CHANGE in temperature + relay info to brain

Question 12

What is DEHYDRATION ?

Answer 12

loss of WATER in BODY TISSUE, caused by SWEATING

Question 13

What happens when core temp rises ?

Answer 13

• heat transported
• CIRCULATES BLOOD to surface of skin
• EVAPORATION

Question 14

How does low humidity affect sweating ?

Answer 14

increases sweating

Question 15

How does high humidity affect sweating ?

Answer 15

decreases sweating

Question 16

What is HYPERTHERMIA ?

Answer 16

• significantly raised core body temperature

Question 17

What is cardiovascular drift ?

Answer 17

• increase in heart rate during prolonged endurance exercise w/little or no change in workload

Question 18

What are the effects of heat on the cardiovascular system ?

Answer 18

• dilation of arterioles + capillaries to skin
• decreased VR, SV, Q, blood vol.

Question 19

What are the effects of heat on the respiratory system ?

Answer 19

• breathing difficulty due to dried airways
• Increased no. of air pollutants
• increased f

Question 20

State a sporting activity that would benefit from acclimatisation

Answer 20

Marathon Runners

Question 21

2 impacts of Fast Alactacid Component

Answer 21

• PC stores replenished
• Blood + Muscle O2 replenished

Question 22

main characteristics of fast component

Answer 22

• 3m - PC stores fully recover
• 50% in 30s, 75% in 1m
• Requires 3-4l of O2

Question 23

2 impacts of slow lactacid component

Answer 23

• elevated circulation, ventilation + body temp
• LA removal

Question 24

main characteristics of slow component

Answer 24

• 50-75% LA back –> pyruvic for aerobic metabolism
• 10-25% - glycogen

Question 25

2 main implications of training on recovery

Answer 25

- Work - Relief Ratio - Intensity of training

Question 26

What is altitutde? What happens if it increases?

Answer 26

- The elevation of an area above sea level - Barometric Pressure decreases

Question 27

Impacts of reduced ppO2 on gas exchange

Answer 27

- Decreased hb saturation - decreased O2 diffusion to muscle cell

Question 28

Net Impacts of high altitude on CV + Respiratory System

Answer 28

- decreased VO2 max - decreased aerobic performance - quicker DOMS

Question 29

Erythropoietin

Answer 29

Naturally produced hormone responsible for RBC prod.

Question 30

Hypoxia

Answer 30

- Deficiency in O2 reaching tissue

Question 31

Main impact of hypoxia

Answer 31

- Altitude sickness

Question 32

Impacts of exercise in the heat on CV system

Answer 32

- Increased blood flow + pooling - Increased CV strain

Question 33

Impacts of exercise in the heat on Respiratory system

Answer 33

- Increased mucus prod. - Increased irritation of airways

Question 34

3 Benefits of Altitude training

Answer 34

- Release of EPO - Better O2 Transport - SV + Q reduce

Question 35

Respiratory Adaptations to Physical Activity

Answer 35

- Stronger respiratory muscles - Lung vol. change little w/training

Question 36

2 negative outcomes of physical activity on respiratory system

Answer 36

- Prolonged aerobic performance - Delayed aerobic threshold + fatigue

Question 37

2 components of recovery

Answer 37

- Fast Alactacid - Slow Lactacid

Question 38

Define Barometric Pressure

Answer 38

- Pressure exerted by earth's atmosphere at any given point

Question 39

Humidity

Answer 39

- amount of water vapour in atmospheric air

Question 40

3 causes of hyperthermia

Answer 40

- High air temp - High rel. humidity - prolonged exercise intensities

Question 41

Effects of heat on CV system

Answer 41

- Dilated arterioles + capillaries - Lower blood vol. + cardiac values

Question 42

impacts of heat on CV system

Answer 42

- Increased blood flow + pooling to limbs - CV strain

Question 43

Effects of heat on Respiratory system

Answer 43

- Increased f maintains O2 consumption - More sun = more pollutants

Question 44

Impacts of heat on respiratory system

Answer 44

- Higher O2 cost of exercise - Irritation of airways

Question 45

Pre-comp strategy for maximal heat performance

Answer 45

- Cooling Aids reduce core body temp

Question 46

During Comp. strategy to maximise heat performance

Answer 46

- Suitable clothing maximises heat loss

Question 47

Post-Comp strategies to maximise heat performance

Answer 47

- Isotonic solutions replace lost fluids

Question 48

Describe the process of CV Drift

Answer 48

- prolonged exercise in heat = increased rate of muscular contraction = metabolic heat = not removed quick enough to maintain core temp

Question 49

Low Altitude performance

Answer 49

- 3-5 days - 1000 - 2000m

Question 50

Moderate Altitude Performance

Answer 50

- 1-2 weeks - 2000 - 3000m

Question 51

High Altitude performance

Answer 51

- 2+weeks - 3000m+

Question 52

Extreme Altitude Performance

Answer 52

- 4+ weeks - 5000 - 5500m

Question 53

How do Cooling Aids maximise recovery?

Answer 53

- Speed up LA removal - Reduce DOMS

Question 54

How does a warm up maximise recovery?

Answer 54

- Minimises time using anaerobic energy - reducing O2 deficit

Question 55

How do strategies + tactics maximise recovery?

Answer 55

- Lower intensity set plays delay OBLA + fatigue