recovery process

What is the post exercise state ?

Body in a state of fatigue Myoglobin lost oxygen ATP - PC glycogen stores depelt Lactic acid may be high

What does EPOC stand for ?

Excess post exercise state

What is fast replenishment ?

Alacitiacid component Mainly used to replenish ATP and phosphocreatine Takes 2 - 3 mins - requires 2 -3 litres of oxygen 50% restored in 30 seconds 100% restored in 3 mins

What is slow replenishment ?

Lactacid component Removal of lactic acid and conversion back to pyruvic / glycogen Helps by performing a cool down Requires 5 - 8 liters of oxygen Lasts 1 - 24 hours depending on exercise performed

How much is converted ?

Carbon dioxide and water - 65% Glycogen - 20% Protein - 10% Glucose - 5 %

What is the buffering capacity ?

The ability to neutralise lactic acid

How can the buffering capacity be improved ?

Cool down Bicarbonate suplimentation

What other activities occur during a slow component ?

Higher levels of breathing Circulation Elevated body temperature Elevated hormone levels

How is carbon dioxide removed ?

Post exercise levels of ventilation and circulation remain high and decrease gradually to resting levels Carbon dioxide is removed - plasma as carbonic acid , red blood cell as carbaminahaemoglobin

How is glycogen replenished ?

50-75% of pyruvic acid is oxygenised in the mitochondria via the Krebs cycle and the electron transport chain producing energy ,CO2, and water 10 - 25% under goes gluconeogenesis and glycogenisis to replenish blood glucose and liver muscle glycogen Small amount are converted to protein by the cori cycle and is removed by sweat and urine

What are the implications for training ?

Warm ups Active cool downs Cooling aids Intensity training Work relief Nutritional ergogenic aids Strategies / substitutions and time outs

How does warms ups aid recovery ?

Reduces oxygen debt

How does active cool downs aid recovery ?

Promotes removal of lactic acid by keeping oxygenated blood pumping

How does cooling aids aid recovery ?

Reduces EPOC by flushing oxygenated blood around the muscles

How does work : relief aid recovery ?

ATP - PC = 1 : 3+ Glycolytic = 1 : 2 Aerobic = 1 : 1/0.5

How does intensity of training aid recovery ?

Specific to energy system and muscle fibres

How does nutritional ergogenic aids aid recovery ?

Reduces fatigue Carb loading Bicarbonate supplements

How does strategies, subs and time outs aid recovery ?

Used to advantages to maximise recovery time

What are recovery ways on speed and explosive strength ?

ATP - PC Warm ups Work : relief = 1:3+ Time outs and subs Creatine supplementation Phosphate loading

What are recovery ways on lactate tolerance ?

Glycolytic Warm ups Active recovery Cooling aids Work relief = 1:2 Timeouts / substitutions Carb loading Bicarbonate supplementation

What are recovery ways on aerobic capacity ?

Aerobic Warm ups Passive recovery Work relief 1 : 1/0.5 Delay play Carb loading Nitrate supplementation