Lecture 24

Question 1

what is the general concept of a warm up less than 5 minutes

Answer 1

several minutes warm up, variable intensity, 5-10 delay

Question 2

what is the general concept of a warm up greater than 5 minutes

Answer 2

~5min warm up, build to moderate / high intensity

Question 3

what are the adverse effects of a warm up that need to be balanced

Answer 3

• conflicting time
• conflicting physiology
• conflicting use of substrates

Question 4

who is a warm up ideal (generally)

Answer 4

• clinical
• health
• performance

Question 5

what are the mechanisms of value of a warm up

Answer 5

• metabolic priming (pros and cons)
• muscle temperature (pros and cons)
• arousal
• neural facilitation
• skill rehearsal

Question 6

why is recovery a part of training

Answer 6

repair, remodel => adaptation

Question 7

what are the reasons for recovery

Answer 7

• performance
• clinical (diagnosing or monitoring)
• fitness testing (recovery of HR from a set exercise load)

training

Question 8

what does adaptation to exercise require

Answer 8

overload and recovery

Question 9

recovery differs according to

Answer 9

which system = metabolic, hydration

nature of exercise = eccentric

situational factors = nutrition, environment

Question 10

what are the anabolic processes that take place in recovery between sets

Answer 10

replenish phosphagens especially Type IIx

decreased H+

Question 11

what are the anabolic processes that take place in recovery between sessions

Answer 11

remodel protein content, resolve inflammation, restore glycogen

Question 12

what is excess post exercise oxygen consumption

Answer 12

exponential return of VO2 after exercise

Question 13

what does the magnitude of excess post exercise oxygen consumption mainly depend on

Answer 13

exercise intensity (relative)

exercise duration

Question 14

why does EPOC occur

Answer 14

• the anaerobic metabolism of the previous exercise
• cardiopulmonary, endocrine and thermal status during recovery

Question 15

what is occurring in the body during EPOC

Answer 15

• phosphagen resynthesis
• glycogen resynthesis
• lactate oxidation
• O2 restored in blood
• thermogenic effects of increased temperature
• thermogenic effects of stress hormones

Question 16

what is the rule of thumb of energy repletion compared to depletion

Answer 16

energy repletion is x10 slower than depletion

Question 17

what % of lactate clearance occurs in around ~15 minutes and what is it dependent on

Answer 17

~70% - activity dependent

Question 18

what % of creatine phosphate is replenished in ~3minutes and what is it dependent on

Answer 18

~100% (pH dependent)

Question 19

what is the recovery of stroke volume after exercise

Answer 19

• sudden withdrawal of skeletal muscle pump
• continued withdrawal of SNS activity and circulating catecholamines

Question 20

what is the recovery of heart rate after exercise

Answer 20

the rapid drop is slower relative to SV and to its onset rate

Question 21

what is the recovery of blood pressure after exercise

Answer 21

• sudden withdrawal of skeletal muscle pump
• beware of fainting (syncope) if standing still after intense exercise

Question 22

what is the evidence like for popular recovery interventions like compression garments and cryotherapy

Answer 22

limited evidence

Question 23

why is muscle cooling in recovery mostly harmful for adaptations

Answer 23

• does not decrease inflammation
• decrease blood flow and substrate uptake
• decreased vascular adaptation
• decreased protein synthesis
• decreased muscle repair following injury

Question 24

what is tapering

Answer 24

training load in days before competition, aim to increase performance

Question 25

how is tapering achieved

Answer 25

training duration by 40-60% across last 1-2 weeks

Question 26

why is tapering used

Answer 26

likely, maintain regular and intense stimuli for adapted state, but less volume of strain and thus need for recovery and repair