Recovery Processes Flashcards
(28 cards)
what does the recovery process involve?
involves returning the body to the state it was in before exercise
what effects the reactions in the body in the recovery process?
The reactions that occur and how long the process takes depend on the duration and intensity of the exercise undertaken and the individual’s level of fitness.
what happens on the body post-exercise?
is in a state of fatigue and enters a period of recovery. To do this, aerobic energy is required and is termed excess post-exercise oxygen consumption (EPOC)
what’s oxygen deficit?
The amount of oxygen that the performer requires to complete an activity aerobically.
what’s oxygen debt?
is the amount of oxygen needed to return the body to a resting state. Oxygen debt results from EPOC.
what are the 4 main tasks the body has to complete after strenuous exercise before operating normally again?
- Replacement of ATP and phosphocreatine (the fast component)
- Replenishment of myoglobin with oxygen
- Removal of lactic acid (the slow component)
- Replacement of glycogen
What’s the fast component of recovery?
This first stage of EPOC recovery is also known as the alactacid component. The increased rate of respiration continues to supply oxygen to the body and myoglobin stores.
How long does EPOC take to supply oxygen to the myoglobin stores?
2-3 minutes
In the fast component of recovery, what also happens within the first 3 minutes?
resynthesis of ATP and PC stores occurs. After this time, phosphocreatine stores, are completely restored but 50% of PC can be replenished after only 30 seconds.
what’s the second component of recovery known as?
lactacid component
what happens in the second component of recovery?
It is the slowest of the replenishment processes and full recovery may take up to an hour, depending on the intensity and duration of the exercise.
How can we remove lactic acid after exercise?
in 3 different ways
what removes 65% of lactic acid?
pyruvic acid is oxidised (broken down) and re-enters the kreb’s cycle to produce CO2, water and energy
what removes 25% lactic acid?
converted into glucose and then stored in muscles/liver as glycogen.
what removes 10% lactic acid?
converted into protein
what will eating a high-carbohydrate meal do for glycogen stores?
Eating a high-carbohydrate meal will accelerate glycogen restoration, and should be done within 1 hour post exercise
how many training implications are there for recovery?
7
what does warming up thoroughly do?
reduces O2 deficit by increasing O2 supply to working muscles and ensure myoglobin stores are full.
whaht does active recovery in the form of a cool down do?
maintains respiratory and hr and flushes the muscles and capillary beds with oxygenated blood flow. Also aids removal of lactic acid quicker.
what does the intensity of a cool down depend on?
the individual but approx 35% is best
what does monitoring training intensities do?
this will ensure performers avoid OBLA and maintain quality of training
what do cooling aids do?
ice baths can be used to lower the muscle and body temp and reduce the demand on the slow lactacid component
what are work:recovery ratios?
training should adopt the correct work to rest balance depending on the energy system required
what has the 1:3 + ratio?
explosive strength and speed and the ATP-PC system
