Recovery Process (A2) Flashcards Preview

DC A Level PE - Anatomy & Physiology > Recovery Process (A2) > Flashcards

Flashcards in Recovery Process (A2) Deck (17)
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1
Q

What does EPOC stand for and what does it mean?

A

Excess Post Oxygen Consumption

Volume of oxygen consumed after exercise to return the body to its pre-exercise state

2
Q

What state is the body in post-exercise?

A
Myoglobin O2 levels -> Low saturation %
ATP levels -> Low
PC levels -> Low
Glycogen stores -> Low
Lactic acid -> High
Temperature -> High
3
Q

What are the two components of EPOC (with%)?

A
Fast alactacid (10%)
Slow lactacid (90%)
4
Q

What does EPOC depend on?

A

Exercise intensity and duration

5
Q

What are the 2 main parts of the alactacid recovery (fast)?

A

Replenish blood and muscle oxygen

Resynthesise PC stores

6
Q

What takes place during replenishment of blood and muscle oxygen (fast)? (during exercise and recovery)

A

During exercise -> Oxygen dissociates from haemoglobin in bloodstream and myoglobin at the muscle
During recovery -> Oxygen resaturates bloodstream then muscles

7
Q

What takes place during resysnthesis of ATP stores (fast)? (during recovery)

A

30 seconds for 50% ATP recovery
3 mins for 100% ATP recovery
Phosphates are used to restore high energy bonds (ADP)

8
Q

What are the 3 main parts of the lactacid recovery (slow)?

A

Removal of waste (lactic acid)
Elevated body temperature
Elevated ventilation and circulation

9
Q

What takes place during removal of lactic acid (slow)?

A

Either oxidised or converted to glycogen:
50-75% of lactic acid is converted back to Pyruvic Acid (Krebs Cycle)
10-25% converted back to glucose
Can be removed during sweating/urination

10
Q

How long does the removal of lactic acid take (slow)?

A

Lactate removal takes around 1 hour

Can take up to 24 hours

11
Q

What takes place during body temperature phase (slow recovery)?

A

Temperature remains high as 1 degree increase can increase metabolic rate by 15%
Accounts for majority of O2 in recovery

12
Q

What takes place during ventilation and circulation phase (slow recovery)?

A

HR remains high (as do circulation and ventilation

Gradual decrease to allow for delivery of O2 and removal of waste products

13
Q

What 7 things does recovery depend on?

A
Warm up
Active recovery (cool down)
Cooling aids
Intensity of training
Work:rest ratio
Strategies/ tactics (time outs)
Nutrition
14
Q

Effects of warm up, active recovery and cooling aids on recovery:

A

Warm up: Minimise time using anaerobic system
Active Recovery: Maintain HR, speed up lactic acid removal
Cooling Aids: Post event to speed up lactic acid removal and reduce muscle soreness & DOMS

15
Q

Effects of intensity of training on recovery:

A
High intensity: 
Increase fast component efficiency (more ATP, PC storage)
Increase lactic acid tolerance
Delay OBLA
Low intensity: 
Increases aerobic capacity
Maximise O2 delivery during EPOC
16
Q

What are the correct work: rest ratios for explosive, lactate tolerance and aerobic capacity (recovery)?

A

Explosive: 1:3
Lactate tolerance: 1:2
Aerobic capacity: 2:1

17
Q

Effects of strategies/tactics and nutrition on recovery:

A

Strategies and tactics:
Time outs and subs, set plays can reduce intensity (delay fatigue and OBLA)
Nutrition:
Maximise fuel stores, delay fatigue and and reduce lactic acid accumulation