Recovery Process Flashcards
work to rest recovery ratio of PC system
work : rest
1 : 3
work to rest recovery ratio of glycolytic system
work : rest
1 : 2
work to rest recovery ratio of aerobic system
work : rest
1 : 1
what does EPOC stand for
excess post-exercise oxygen consumption
what is EPOC
the extra oxygen we take in after exercise to help the body recover & return to pre-exercise state
what are the 2 stages of EPOC
- alactacid debt - fast stage
- lactacid debt - slow stage
what energy system does alactacid debt recover (2)
- ATP/PC system
- replenishes muscle stores of haemoglobin & myoglobin
what energy system does lactacid debt recover
glycolytic system
why is recovery process important (2)
- during exercise, allows performer to maintain performance
- after exercise, speeds up recovery in time for next performance
what does the recovery process involve
removal of by-products produced during exercise & replenishment of fuels used during exercise
PC = phospho-creatine
glycolytic = glycogen
aerobic = glycogen/FFAs
what does a before lactacid mean
without lactic acid
what type of reactions occur in alactacid debt recovery
endothermic - makes phospho-creatine bonds
how much extra oxygen does alactacid debt require
3-4 litres
how long does it take or fully restore ATP/Pc stores
3 minutes
approximately how long does it take to recover 50% & 75% of ATP/PC stores
50% = 30 seconds
75% = 60 seconds
what does lactacid debt recovery remove/re-convert
lactic acid
what is lactic acid converted into (3)
- pyruvic acid - enters Krebs cycle
- resynthesised into glycogen
- small amounts converted into protein - removed as sweat & urine
how much extra oxygen does lactacid debt require
5-8 litres
how long does lactacid debt recovery take
approximately 1 hour
what must remain elevated during EPOC
- body temperature
- hormones - stimulate metabolism
- cardiac output - reduce temperature (breathing rate)
when is the oxygen deficit & EPOC lower
aerobic exercise
why is EPOC and oxygen deficit lower during aerobic exercise (2)
- steady state so oxygen supply meets exercise requirements
- creates smaller EPOC as low levels lactic acid produced that requires removal
why is EPOC and oxygen deficit lower during anaerobic exercise (5)
- steady state cannot be maintained
- oxygen supply lower than exercise requirements
- increases oxygen deficit & OBLA
- larger amounts lactic acid produced & need removing
- higher EPOC - takes O2 consumption longer return to pre-exercise levels
what do chemoreceptors do for CO2 removal
keep heart rate & respiratory rate high to remove CO2
