Recovery Process

Question 1

work to rest recovery ratio of PC system

Answer 1

work : rest
1 : 3

Question 2

work to rest recovery ratio of glycolytic system

Answer 2

work : rest
1 : 2

Question 3

work to rest recovery ratio of aerobic system

Answer 3

work : rest
1 : 1

Question 4

what does EPOC stand for

Answer 4

excess post-exercise oxygen consumption

Question 5

what is EPOC

Answer 5

the extra oxygen we take in after exercise to help the body recover & return to pre-exercise state

Question 6

what are the 2 stages of EPOC

Answer 6

• alactacid debt - fast stage
• lactacid debt - slow stage

Question 7

what energy system does alactacid debt recover (2)

Answer 7

• ATP/PC system
• replenishes muscle stores of haemoglobin & myoglobin

Question 8

what energy system does lactacid debt recover

Answer 8

glycolytic system

Question 9

why is recovery process important (2)

Answer 9

• during exercise, allows performer to maintain performance
• after exercise, speeds up recovery in time for next performance

Question 10

what does the recovery process involve

Answer 10

removal of by-products produced during exercise & replenishment of fuels used during exercise

PC = phospho-creatine
glycolytic = glycogen
aerobic = glycogen/FFAs

Question 11

what does a before lactacid mean

Answer 11

without lactic acid

Question 12

what type of reactions occur in alactacid debt recovery

Answer 12

endothermic - makes phospho-creatine bonds

Question 13

how much extra oxygen does alactacid debt require

Answer 13

3-4 litres

Question 14

how long does it take or fully restore ATP/Pc stores

Answer 14

3 minutes

Question 15

approximately how long does it take to recover 50% & 75% of ATP/PC stores

Answer 15

50% = 30 seconds
75% = 60 seconds

Question 16

what does lactacid debt recovery remove/re-convert

Answer 16

lactic acid

Question 17

what is lactic acid converted into (3)

Answer 17

• pyruvic acid - enters Krebs cycle
• resynthesised into glycogen
• small amounts converted into protein - removed as sweat & urine

Question 18

how much extra oxygen does lactacid debt require

Answer 18

5-8 litres

Question 19

how long does lactacid debt recovery take

Answer 19

approximately 1 hour

Question 20

what must remain elevated during EPOC

Answer 20

• body temperature
• hormones - stimulate metabolism
• cardiac output - reduce temperature (breathing rate)

Question 21

when is the oxygen deficit & EPOC lower

Answer 21

aerobic exercise

Question 22

why is EPOC and oxygen deficit lower during aerobic exercise (2)

Answer 22

• steady state so oxygen supply meets exercise requirements
• creates smaller EPOC as low levels lactic acid produced that requires removal

Question 23

why is EPOC and oxygen deficit lower during anaerobic exercise (5)

Answer 23

• 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

Question 24

what do chemoreceptors do for CO2 removal

Answer 24

keep heart rate & respiratory rate high to remove CO2

Question 25

how long does complete glycogen replenishment take

Answer 25

10-12 hours up to 2 days post exercise

Question 26

which muscle fibre type replenishes glycogen quicker

Answer 26

fast twitch

Question 27

how do athletes replenish glycogen stores now & why use this method (3)

Answer 27

- carbohydrate rich rinks - quicker to break down - more easily ingested immediately after exercise

Question 28

how does interval training benefit from knowledge of the recovery process

Answer 28

can alter work rest ratio to target specific energy systems

Question 29

what energy system would be targeted to improve speed & its work : rest ratio

Answer 29

- ATP/PC - 1 : 3

Question 30

what energy system would be targeted to improve speed & its work : rest ratio

Answer 30

- glycolytic - 1 : 2

Question 31

what energy system would be targeted to improve VO2 max & its work : rest ratio

Answer 31

- aerobic - 1: 1

Question 32

why is a warm up beneficial

Answer 32

- increased O2 to working muscles - delays OBLA - reduces lactic acid build up (longer without fatigue)