recovery, altitude and heat

Question 1

What is EPOC ?

Answer 1

Excess Post-exercise Oxygen Consumption

• the VOLUME of oxygen consumed post exercise to return the body to a pre-exercise state

Question 2

What is OXYGEN DEFICIT ?

Answer 2

the VOLUME of OXYGEN that would be required to complete an ACTIVITY entirely AEROBICALLY

Question 3

What are the two stages of EPOC ?

Answer 3

ast component of recovery
- slow component of recovery

Question 4

What two factors affect the size of oxygen deficit and EPOC ?

Answer 4

intensity
- duration

Question 5

How do low-intensity activities impact EPOC ?

Answer 5

smaller oxygen deficit
oxygen consumption is quickly met
limits use of anaerobic energy systems

Question 6

How do high-intensity activities impact EPOC ?

Answer 6

large oxygen deficit
oxygen demand is not met
lactic acid accumulates

Question 7

What percentage of EPOC does the fast component of recovery account for ?

Answer 7

10%

Question 8

How much oxygen is required in the fast component ?

Answer 8

1-4 litres

Question 9

What are the two jobs of the fast component ?

Answer 9

replenish blood and muscle oxygen
- resynthesis ATP and PC stores

Question 10

How does the fast component replenish blood and muscle oxygen ?

Answer 10

within first minute oxygen resaturates blood stream
o2 associated with Hb
oxy-myoglobin link in muscle cells

Question 11

How does the fast component resynthesis ATP and PC ?

Answer 11

first 3mins aerobic energy production continues = energy for resynthesis

Question 12

How much oxygen does the slow component require ?

Answer 12

5-8 litres

Question 13

What are the jobs of the slow component ?

Answer 13

provision of energy to maintain ventilation, circulation and body temperature
removal of lactic acid and replenishment of glycogen

Question 14

How does the slow component maintain ventilation and circulation ?

Answer 14

rate and depth of breathing increases to provide muscles with o2
remains elevated and gradually decreases to maximise delivery of o2 and remove co2

Question 15

What percentage of EPOC does ventilation and circulation take up ?

Answer 15

1-2%

Question 16

How does the slow component maintain body temperature ?

Answer 16

every 1 celsius rise = 13-15% metabolic rate increase
- remains elevated for several hours

Question 17

What percentage of EPOC does body temperature take up ?

Answer 17

2%

Question 18

How does the slow component remove lactic acid ?

Answer 18

converting it into usable energy sources or by oxidizing it into carbon dioxide and water

Question 19

What percentage of pyruvic acid is oxidised ?

Answer 19

50-75% of pyruvic acid is oxidised in the mitochondria and re-enters the Kreb’s cycle

Question 20

What percentage of pyruvic acid is converted to glucose ?

Answer 20

30%

Question 21

What impact does a WARM UP have on recovery ?

Answer 21

minimizing the oxygen deficit, increasing blood flow, and potentially aiding in the removal of metabolic waste products like lactic acid

Question 22

What impact does ACTIVE RECOVERY have on recovery ?

Answer 22

stimulate blood flow and enhance waste product removal from muscles

Question 23

What impacts does COOLING AIDS have on recovery ?

Answer 23

reducing swelling and pain, decreasing muscle soreness (DOMS), and speeding up the removal of lactic acid

Question 24

What happens at altitude ?

Answer 24

individuals experience a lower partial pressure of oxygen, leading to a physiological response to acclimatize and improve oxygen delivery to tissues

Question 25

What is ACCLIMATISATION ?

Answer 25

the body's gradual adaptation to changes in the environment, such as heat or altitude.

Question 26

What are the benefits of acclimatisation ?

Answer 26

improved sweating efficiency, reduced electrolyte loss, stabilization of circulation, increased red blood cell production, and enhanced oxygen carrying capacity

Question 27

What is the normal body temperature ?

Answer 27

37 degrees

Question 28

What is THERMOREGULATION ?

Answer 28

the process by which the body maintains a stable internal temperature, usually around 37°C (98.6°F), despite changes in the external environment.

Question 29

What are THERMORECEPTORS ?

Answer 29

sensory receptors that detect changes in temperature.

Question 30

What is DEHYDRATION ?

Answer 30

'excessive loss of water from the body'.

Question 31

What happens when core temp rises ?

Answer 31

the body activates physiological mechanisms to dissipate heat and prevent overheating. These include vasodilation, sweating, and changes in hair follicle posture.if the temperature rise is substantial, enzyme activity can be affected, and the body may experience heat exhaustion or heatstroke.

Question 32

How does low humidity affect sweating ?

Question 33

How does low humidity affect sweating ?

Answer 33

enhances the cooling effect of sweat.

Question 34

What is HYPERTHERMIA ?

Answer 34

heat-related illnesses, refers to a condition where the human body temperature rises above the normal range, typically exceeding 38.0°C.

Question 35

What causes cardiovascular drift ?

Answer 35

dehydration and changes in blood viscosity. As exercise continues, fluid loss through sweat reduces the volume of blood, making it more viscous (thicker) and harder for the heart to pump.

Question 36

What is CARDIOVASCULAR DRIFT ?

Answer 36

the gradual increase in heart rate that occurs during prolonged endurance exercise, even when the workload remains constant

Question 37

What are the effects of heat on the cardiovascular system ?

Answer 37

causing blood vessels to dilate (vasodilation) near the skin to facilitate heat loss, increasing heart rate and cardiac output, and potentially reducing stroke volume due to decreased venous return caused by blood pooling in the periphery.

Question 38

What are the effect of heat on the respiratory system ?

Answer 38

increasing breathing rate, causing dehydration and drying of the airways, leading to constriction and increased mucus production, ultimately reducing the volume of gaseous exchange.