Recovery

Question 1

Recovery from fatigue

Answer 1

return of body to resting physiological state - homeostasis

Question 2

What remains elevated post exercise?

Answer 2

oxygen consumption and metabolic rate - excess post exercise oxygen consumption - benefit of high intensity training

Question 3

2 phases of EPOC

Answer 3

fast - rapid decrease in VO2, VE and heart rate
- 2-3 mins
2-6L of O2 depending of intensity of exercise
Slow - slow decrease in VO2, VE and HR
- 3-60min, increased O2 intake can persist up to 24 hrs
5-15L depending on intensity

Question 4

EPOC is a function of

Answer 4

intensity, duration, and mode

Question 5

increase in O2 consumption means

Answer 5

increased KCAL expenditure

Question 6

fast EPOC phase in blue area

Answer 6

right triangle

Question 7

What doesnt cause EPOC

Answer 7

making for the oxygen deficit at the start

Question 8

6 reasons that cause EPOC

Answer 8

restoration of ATPPC store
restoration of oxygen stores - 2-3mins
elevated CVR function - helps to deliver extra O2
elevated hormone levels - residual effect of E, thyroxine and corticol
elevated body temp - each 1 degree increases metabolic rate by 12-15%
energy substrate shift - from using carbs to fat which needs more oxygen

Question 9

ATPPC half recovery and full recovery time

Answer 9

20-30sec

2-8 min

Question 10

muscle lactate half recovery and full recovery time

Answer 10

12-20min

30-60min

Question 11

blood lactate half recovery and full recovery time

Answer 11

15-25min

60min

Question 12

glycogen half recovery and full recovery time

Answer 12

5-6hrs

1-2days

Question 13

recovery times serves as a basis for

Answer 13

interval training

- only allow partial recovery to overload then increase the capacity of the system

Question 14

half vs full recovery in high intensity work zone

Answer 14

half gives you increased total work

Question 15

regeneration of PC needs

Answer 15

aerobic metabolism

Question 16

optimal strategy for recovery of PC

Answer 16

passive/light exercise

Question 17

how do we know repletion of PC requires aerobic metabolism?

Answer 17

if you occlude the supply of O2 to muscle, recovery of PC is prevented

Question 18

active of passive recovery for blood lactate recovery?

Answer 18

20 min cool down with mod intensity activity of 40-60% VO2max

Question 19

How do cause adaptation of lactate

Answer 19

lactate stacking and hydrogen in interval training

Question 20

intensity of recovery for optimal clearance is influenced by

Answer 20

sport and mode of recovery
running - 50% VO2max
swimming - 60-70
cycling - 30-40

Question 21

mechanism mediating benefit of active recovery for lactate

Answer 21

maintain elevated HR to increase bloodflow to tissues, which means increased clearance of lactate

Question 22

recovery of lactate vs hydrogen

Answer 22

1:1

both cleared from cell via MCT lactate/H symporter

Question 23

lactate as a measure of fatigue

Answer 23

acidosis more so but lactate is a good proxy meausre for the recovery anaerobic glycolytic system

Question 24

full recovery of glycogen stores

Answer 24

24-48hrs

Question 25

under optimal dietary conditions glycogen recovery

Answer 25

5-6%/hr

Question 26

two phases of glycogen recovery

Answer 26

non-insulin dependent (less than 4 hours) and insulin dependent (more than 4)

Question 27

whats critical for optimal glycogen recovery

Answer 27

simple carb intake - 1-1.2g/kg/hr during first 4-6 hr for speedy recovery - 7-10g/kg over 24 hrs if immediate is not required

Question 28

glycogen levels and successive days of heavy exercise

Answer 28

continuously depleted

Question 29

passive of active recovery for glycogen?

Answer 29

active limits glycogen resynthesis

Question 30

is recovery enhanced with training?

Answer 30

faster rate of recovery in trained athletes - increased vascularization of tissues - increased oxidative capacity and ability to restore homeostasis faster (pH, lactate)

Question 31

anaerobic athletes and recovery

Answer 31

engage in aerobic metabolism because anaerobic energy systems recover through aerobic metabolism

Question 32

anaerobic and aerobic training compliment each other

Answer 32

anerobic for economy, | aerobic for replenishment

Question 33

which 5 modalities have no proven benefits

Answer 33

``` massage hyperbaric oxygen therapy stretching electro-stimulation (transmission of electrical impulses trough surface elctrodes) hot cold contrast therapy ```

Question 34

possible benefiting recovery modality

Answer 34

water immersion - thermo neutral to cold | dont know about compression

Question 35

fundamental guidelines to developing training program

Answer 35

training principles

Question 36

steps of metabolizing fat

Answer 36

2 ATP to activate attach to carnosine beta oxidation that gives you 1FADH and NADH each time Acetyl coA into krebs for 3NADH 1 FADH and ATP ETC Cycle