Stages of Recovery

Question 1

What are the 2 COMPONENTS of RECOVERY?

Answer 1

• Fast
• Slow

Question 2

Define EPOC

Answer 2

• Quantity of O2 consumed post exercise
• Above and over resting levels

Question 3

What is involved in the FAST COMPONENT of RECOVERY?

Answer 3

• Replenishment of PC stores
• Re-saturation of Oxymyoglobin and Oxyhaemoglobin stores

Question 4

Outline what is involved in the SLOW COMPONENT of RECOVERY

Answer 4

• Oxidation of Lactate
• Rehydration
• Thermoregulation
• Replenishment of Energy Stores & 2-Hour Oppurtunity
• 48 Hour window of oppurtunity

Question 5

Describe the OXIDATION of LACTATE

Answer 5

• Removal of Lactate
• Also the conversion of lactate into CO2, H2O, Glycogen, Protein and Glucose

Question 6

Describe REHYDRATION in terms of RECOVERY

Answer 6

Replenishing H2O and Electrolyte levels

Question 7

Describe THERMOREGULATION in terms of RECOVERY

Answer 7

• Elevated temp can remain for hours so a cool down is necessary
• Important to return body back to homeostasis

Question 8

Describe REPLENISHMENT of ENERGY STORES & 2-HOUR OPPURTUNITY in terms of RECOVERY

Answer 8

• A meal rich in complex CHO and Protein should be consumed
• Within 2 hours post work-out to increase Glycogen stores
• And reduce effects of micro-tears

Question 9

Describe the 48 HOUR WINDOW of OPPURTUNITY in terms of RECOVERY

Answer 9

• Increased rate of protein synthesis and decreased rate of protein breakdown
• When there is an increase of protein intake
• Reduce EIMD & DOMS