Recovery Flashcards
(12 cards)
OBLA
The point at which the concentration of lactic acid in blood rapidlly increases
Warm up
-Increases HR, BR & metabolic rate
-Decrease the use of anaerobic systems
-Decrease lactic acid (OBLA)
-Decrease EPOC
Cool down
-Maintains elevated HR & BR
-Flushes capillary beds with oxygenated blood
-Increase the removal of lactic acid
Cooling aids
-Decreases muscle+blood temp
-Increase the speed of removal of LA
-Decreases DOMS
High intensity training
-Increase muscle mass
-Increase storage of ATP+PC
-Incrase tolerance to lactic acid
-Increase the delay of OBLA
Nutrition of recovery
Max stores, delay fatigue & speed up recovery
-Increase PC stores
-Increase glycogen stores
-Increase tolerance of LA
Work relief ratio
ATP PC
1:3+
Glycolytic system
1:2
Aerobic
1:1
EPOC
At the end of exercise, HR and ventilation remain elevated, providing the body with O2 and allowing the body to continue creating aerobic exercise
Fast immediate stage
Replenish O2 stores in the blood & muscles
-Stores O2 in the muscle sarcoplasm
-In the first minute of EPOC, the oxy-myoglobin link is restored
Resynthesis of ATP &PC stores
-Takes 3 mins for PC stores to fully recover
-Only 30s for 50% recovery
Slow longer stage-Lactic acid removal
-50-75% is converted back into pyruvic acid
-10-25% converted back into glucose or glycogen
-Lactic acid effects neutralised by absorbing H ions
Remove CO2
-70% of CO2 is dissolved in the plasma=carbonic acid
-Or carried as carbaminolaemoglobin to the lungs to be expired
Replenishment of glycogen stores
-Eat carbs
Slow longer stage-CO2 removal
-70% of CO2 is dissolved in the plasma=carbonic acid
-Or carried as carbaminolaemoglobin to the lungs to be expired
Slow longer stage-Replenishment of glucogen stores
-Eat carbohydrates
-Glycogen depletion varies with the intensity + duration of exercise
