A Level PE > Recovery process > Flashcards

Recovery process Flashcards

(49 cards)

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1
Q

2 phases of recovery

A
  • alactacid
  • lactacid
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2
Q

Alactacid stage

A

rapid recovery phase

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3
Q

2 stages in Alactacid recovery phase

A
  • resynthesis of ATP-PC stores
  • Replenishment of blood & Muscle O2 stores
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4
Q

Alactacid phase - resynthesis of ATP-PC stores

A
  • ATP-PC is resynthesised
  • Elevated respiration from aerobic system provides energy for this ATP - PC restoration
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5
Q

how is ATP-PC resynthesised

A
  • E + Pi + ADP = ATP
  • E + P + C = PC
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6
Q

Alactacid phase - replenishment of blood and muscle O2 stores

A
  • requires approx 1-4 litres of oxygen (above rest)
  • takes approx 2/3 mins for 100% restoration
  • 50% restoration in only 30 seconds
  • 75% restoration in 60 seconds
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7
Q

replenishment of blood =

A

haemoglobin

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8
Q

replenishment of muscle -

A

myoglobin

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9
Q

how much of EPOC does Alactacid phase account for

A

10%

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10
Q

Lactacid phase

A
  • slow recovery stage
  • responsible for removal of lactic acid
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11
Q

where does lactacid reovery stage occur

A

mitochondria via energy from aerobic energy system

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12
Q

4 main processes involved in lactacid recovery stage

A

1- used as metabolic fuel
2 - elevated temperature
3 - elevated circulation
4 - elevated ventilation

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13
Q

lactacid stage - lactic acid used as metabolic fuel

A
  • Lactic acid is converted back into pyruvic acid
  • enters Krebbs cycle ( broken down into H20 / CO2
  • 20% into glycogen (glycogenisis)
  • 5% into glucose (glucogenesis)
  • 10% into protein (cori cycle)
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14
Q

elevated circulation -

A

SV X HR = Q

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15
Q

elevated ventilation -

A

F X TV = VE

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16
Q

how much oxygen does lactacid recovery phase require

A

5 - 8 litres above rest

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17
Q

how long does lactacid recovery phase take

A
  • 1-24 hrs
  • depending on intensity and duration
  • 50 % within 15-30 mins
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18
Q

how much of EPOC does lactacid phase account for

A

60-70%

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19
Q

recovery process

A
  • events occurring in the body during or after exercise
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20
Q

what does recovery maintain

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A
  • elevated HR / respiration rate
  • elevated body temperature
21
Q

recovery process aim -

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A

to restore the body to its pre-exercise state

22
Q

EPOC

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A
  • excess post exercise O2 consumption
  • elevated/excess O2 consumption above resting levels after exercise
23
Q

what is EPOC also termed as

Study These Flashcards
A
  • oxygen debt
  • there is increased EPOC to repay the oxygen debt
24
Q

oxygen deficit

Study These Flashcards
A
  • short fall in oxygen supply for energy provision during exercise
25
Alactacid recovery phase - applications
- warm up - use all available rest periods - allow time to fully recover ATP-PC stores - allow insufficient time for recovery for increased lactate tolerance - perform active recovery after exercise - anaerobic training - aerobic training - helps delay ATP-PC and lactic acid threshold - uses HR as indication of recovery state
26
Alactacid phase - warm up (application)
- increase O2 system - decrease anaerobic E - systems, O2 debt and OBLA
27
Alactacid phase - use all rest opportunities (application)
- e.g subs, time outs - to restore ATP-PC and O2 stores - during training/performance
28
Alactacid phase - allow time to fully recover ATP-PC stores (application)
- increased 2/3 mins in time to recover - to train for speed
29
Alactacid phase - allow insufficient recovery time (application)
- less than 2/3 mins for recovery - only partial recovery of ATP-PC stores - to train for lactate tolerance or speed endurance
30
Alactacid phase - perform active recovery (application)
- to maintain elevated respiration
31
Alactacid phase - anaerobic training (application)
- to increase ATP-PC muscle stores/LA tolerance
32
Alactacid stage - aerobic training (application)
- to improve O2 supply - which helps delay the ATP-PC and lactic acid threshold
33
Lactacid phase - applications
- perform active cool down - helps maintain O2 muscle supply - Anaerobic training - Exercise below anaerobic threshold - tactics - cooling aids
34
Lactacid phase - active cool down (application)
- recovery at 50% VO2max - to maintain elevated respiration/HR - to remove lactic acid
35
Lactacid phase - helps maintain O2 muscle supply (application)
- speeds up removal/breakdown of lactic acid
36
Lactacid phase - anaerobic training (application)
- increase bodies tolerance/recovery to lactic acid
37
Lactacid phase - exercise below anaerobic threshold (application)
- to reduce OBLA
38
Lactacid stage - application - tactics
- to alter intensity of exercise
39
Lactacid phase - cooling aids (application)
- pre game ice vests to decrease temperature - post game ice baths to increase vasoconstriction and decrease inflammation and swelling
40
Glycogen restoration
- muscle/liver glycogen depletes quickly - glycogen depletion causes muscle fatigue - more prolonged exercise = longer recovery - FT fibres replenish quicker than ST
41
how long does glycogen restoration take
- most within 10 hrs - complete recovery can take up to 2 days
42
how can glycogen restoration be increased
- if CHOS consumed within 2hrs recovery - aerobic training increases bodies ability to oxidise fats earlier
43
Applications for planning training by coach - thinking about glycogen restoration
- rest days allow full glycogen recovery between games - digest CHOs within 2 hrs after exercise to decrease recovery time
44
how can we conserve glycogen stores
- training below anaerobic threshold reduces glycogen use - consume CHO drinks during exercise to maintain glycogen stores - undergo aerobic training to increase bodies ability to oxidise fats earlier + conserve glycogen stores - CHO loading prior to exercise
45
EPOC - aerobic low intensity exercise
- smaller EPOC - aerobic system = less fatiguing by products - O2 deficit smaller - lactic acid does not accumulate - O2 supply meets demand
46
EPOC - anaerobic high intensity work
- larger EPOC - ATP - PC & glycolytic system = fatiguing by products + OBLA - O2 debt larger - Lactic acid accumulates - O2 supply does not meet demand
47
Explain EPOC
- volume of oxygen needed to return body to pre-exercise state - alactacid and lactacid OR fast and slow debt components - aerobic energy production during recovery - O2 used to break down lactic acid / replenishment of oxy-myoglobin - aerobic energy used to resynthesise ATP / replenish muscle PC
48
why do respiratory rates and heart rates remain above resting levels in lactacid stage
- Lactacid component - additional oxygen needed - for removal of lactic acid / CO2 - this is transported in the blood / exhaled from the lungs - Aerobic respiration / energy system used to aid recovery - 5 – 8 litres of oxygen used
49
why is knowledge of EPOC important for an 800 metre runner to plan a training session
- EPOC restores PCand removes lactic acid Warm up to reduce oxygen deficit/increase blood flow/oxygen to muscles/delay OBLA - Cool down/active recovery to speed up removal of lactic acid/maintain elevated respiration/circulatory rates/maintain blood flow - Reduce EPOC by monitoring intensity of training to delay OBLA - Include breaks to allow 30s 50%/2-3mins (full) PC restoration - Active recovery between intervals - Use of cooling aids/ice baths to speed up recovery/reduce EPOC
A Level PE
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