Download RECOVERY PROCESS

RECOVERY PROCESS
RECOVERY PROCESS
The main aim of the Recovery Process is to restore the body to its pre-exercise state
(what it was like before exercise started). This involves the removal of by-products
produced during exercise and replenish the fuels used up during exercise.
EPOC
This is Excess Post-exercise Oxygen Consumption (EPOC – formerly known as
Oxygen Debt).
‘This is the excess oxygen consumption, above that at a resting level, during
recovery, to restore the body to its pre-exercise state’ (which is why our Respiratory
Rate remains elevated after exercise).
Below is a graph that shows EPOC with two stages of recovery:
 The initial rapid recovery stage (Alactacid Debt)
 The slow recovery stage (Lactacid Debt)
O2 Requirement
Oxygen
Consumption
Steady-state VO2 Consumption = energy
Requirements of exercise
O2 Deficit
EPOC
Exercise VO2
Resting O2
Consumption
0
Alactacid
Lactacid
Start
Exercise
End 2-3 mins
Exercise
Time
End
Recovery
1-2 hours
OXYGEN DEFICIT
OXYGEN DEFICIT can be thought of as the extra amount of oxygen that would be needed
to complete the entire activity Aerobically
ALACTACID DEBT (RAPID RECOVERY STAGE)



This is also termed the Restoration of Phosphogen Stores as the elevated
respiration primarily helps resynthesise the muscles’ store of ATP and PC
This also helps replenish the muscle stores of MYOGLOBIN and Haemoglobin
MYOGLOBIN
 This is a Protein, similar to Haemoglobin (helping to transport oxygen) and
is found in the muscle sarcoplasm
1



They store oxygen before transferring it to the mitochondria for aerobic
respiration
 During recovery, with elevated heart and ventilation rates, there is a surplus
of O2 available for Myoglobin to be replenished with oxygen
It takes 3 minutes for the ATP/PC stores to fully recover (in about 30 seconds for
50% of recovery and about 75% recovery in 60 seconds)
This process also uses 3-4 litres of oxygen
LACTACID DEBT (SLOW RECOVERY STAGE)




This is primarily responsible for the removal/re-conversion of lactic acid/lactate.
Early research findings suggest that Lactic Acid can be converted into:
 Pyruvic Acid, to enter the Krebs’ Cycle and used as a metabolic fuel
 Glycogen/Glucose
 Proteins
It is now thought that a significant percentage of EPOC is to support the elevated
metabolism functions taking place after exercise, including:
 High body temperatures remain for several hours after vigorous exercise
 Hormones, like adrenaline, remain in the blood stimulating metabolism
 Cardiac Output remains high, helping to reduce temperature
This stage requires about 5-8 litres of oxygen and can remove lactic acid from
between 1 and 24 hours after exercise, depending on the exercise intensity and
the levels of lactic acid that have to be removed
GENERAL POINTS ABOUT RECOVERY





EPOC will always be present at any exercise intensity
Oxygen Deficit (shortage of O2 supply during exercise) and EPOC are both lower
during aerobic activity than anaerobic activity
Aerobic exercise shows a steady state where oxygen supply (VO2) meets the
requirements of the exercise and therefore has a smaller EPOC (by having only a
small oxygen deficit and not producing high levels of lactic acid that require
removal) – see Figure a on page 385.
Anaerobic exercise shows that a steady state of aerobic work cannot be
maintained so the oxygen supply is lower than the exercise requirements – see
Figure b on page 385.
This increases the oxygen deficit and OBLA, producing high levels of lactic acid
requiring removal and therefore a higher EPOC as it takes longer for oxygen
consumption to return to pre-exercise levels.
REMOVAL OF CARBON DIOXIDE


The increased concentration of CO2 (waste product) produced as a by-product of
respiration during exercise. CO2 is removed in the following ways:
 by combining with water in the blood plasma within red blood cells to form
Carbonic Acid (H2CO3)
 by combining with haemoglobin in the red blood cells to form
Carbaminohaemoglobin (HbCO2)
 Both of these are taken to the lungs to be expired
High metabolic functions along with chemoreceptors detecting elevated levels of
CO2 stimulate the cardiac and respiratory control centres which ensures the
respiration and heart rate remain elevated to help aid the removal of CO2
2
REPLENISHMENT OF GLYCOGEN STORES





After exercise, Glycogen stores in the Liver and Muscles will be depleted, which is
a major factor in muscle fatigue
A large percentage of glycogen can be replaced up to 10-12 hours after exercise,
but complete recovery can take up to two days in prolonged endurance exercise
Fast twitch muscle fibres can replenish glycogen stores quicker than slow twitch
fibres
Glycogen restoration can be almost completely recovered if a high carbohydrate
diet is consumed, especially when eaten within the first two hours of recovery
Many athletes replenish glycogen stores by consuming carbohydrate-rich drinks.
This is thought to be quicker to break down and more easily ingested than food
such as pasta immediately after exercise
IMPLICATIONS OF RECOVERY FOR PLANNING PHYSICAL ACTIVITY SESSIONS



We need to understand the recovery process to help provide guidelines for
planning training sessions in order to take into account the work intensity and
recovery intervals – this uses Interval Training
Having correct work-relief during interval training is more efficient as it:
 Increases the quality/intensity of training
 Improves energy system adaptations
By altering the work-relief intervals, the training can target specific energy systems
appropriate to the performer.

For training aimed at improving speed, using the ATP/PC System
 Work ratio = may be less than 10 seconds
 Relief ratio = is normally longer (1 : 3; Work : Relief) e.g. work for 10
seconds, relief for 30 seconds
 This allows time for the ATP and PC stores to fully recover (2-3 mins)

For training aimed at improving the body’s tolerance to lactate to improve speed
endurance using the lactic acid system, could either:
 Keep the work ratio to less than 10 seconds but decrease the duration of
the relief ratio (e.g. 1 : 2 – which means only 50% ATP/PC restoration in 30
seconds)
 Increase the duration of the work ratio, which both increases lactate
production and overloads the lactic acid system

For training aimed at improving a performer’s VO2 max using the aerobic system
 The work-relief ratio is normally longer in duration and intensity, just below
the anaerobic threshold
 The relief ratio is typically shorter (1 : 1), which helps reduce the OBLA and
delay muscle fatigue and therefore prolong the aerobic system adaptations
3
GENERAL RECOVERY TRAINING APPLICATIONS










Warm up thoroughly before training. This will help reduce Oxygen Deficit by
increasing O2 supply to the working muscles and ensure myoglobin stores are full
Use an active cool down during recovery from anaerobic work where lactic acid is
accumulated. This speeds up the removal of Lactic Acid.
A moderate intensity seems optimal for the active recovery to be effective. About
35-45% of VO2 max seems to be the best intensity for this to happen for cycling
and 55-60% of VO2 max for running (but depends on the individual)
During steady state aerobic exercise where little lactic acid is produced, a more
passive recovery has been shown to speed up recovery more than an active
recovery. Active recovery elevates metabolism and will delay recovery in this
instance
Anaerobic speed/lactate tolerance training will both help to increase ATP and PC
muscle stores
Ensure that the work/rest ratio’s are correct and maintained
Use tactics or pacing to control/alter intensity to meet the training objectives
Aerobic training will help improve oxygen supply during and after recovery from
exercise
A mix of aerobic and anaerobic training will help delay the ATP/PC and lactic acid
thresholds
Use heart rate as an indicator of exercise intensity, OBLA threshold and recovery
state, as heart rate mirrors respiratory recovery
4
EXAM QUESTIONS
JANUARY 2002
1
b)
After 60 minutes of exercise, the athlete rests and enters the recovery
period/EPOC. Outline the two main physiological processes that will take
place during this time.
(5 marks)
JUNE 2002
No Questions.
JANUARY 2003
No Questions.
JUNE 2003
No Questions.
JANUARY 2004
1
b)
A cool down helps to return the body to its resting state by oxidising lactic
acid and lowering heart rate.
(ii)
Identify and explain the physiological adaptations that enable a
trained performer to recover faster than a non-athlete.
(7 marks)
JUNE 2004
No Questions.
JANUARY 2005
No Questions.
JUNE 2005
No Questions.
JANUARY 2006
No Questions.
5
JUNE 2006
1
b)
At the end of a 100m race, the performer’s body enters EPOC (excess post
-exercise oxygen consumption).
Describe the alactacid component of EPOC.
(3 marks)
JANUARY 2007
1
b)
(ii)
Explain when and how lactic acid is fully removed from muscles.
(4 marks)
JUNE 2007
2
c)
A high anaerobic capacity is important to any team player.
Outline the physiological processes that will happen during a 5 minute
recovery phase following an intense period of anaerobic exercise.
(8 marks)
JANUARY 2008
No Questions.
JUNE 2008
No Questions.
6