Download Recovery Process2

The recovery process
involves returning the
body to its pre-exercise
state!
Complete Practical Task 8 pg 382/3
Record results
Answerer questions 1-6
Factors Affecting Recovery
The type of reactions and length of
recovery is affected by:
The Duration and Intensity of the activity
The individuals level of fitness
Exercise / Recovery Curve
Excess Post-Exercise Oxygen
Consumption (EPOC)
•This refers to the amount of oxygen
consumed during recovery above that which
would have ordinarily been consumed at rest
in the same time
•The excess oxygen is needed to return the
body to its pre-exercise state.
Oxygen Deficit
Refer to graph:
Occurs at the start of exercise. Why?
At the start of exercise insufficient oxygen
is available for aerobic respiration
The two anaerobic components are used
at this point
The oxygen deficit refers to the difference
between the O2 required during exercise
and the O2 actually consumed during the
activity
Fast Component of EPOC
Alactacid
Involves restoring ATP/
PC levels in the cell
Very quick:
• 50% restored in 30
seconds
• 75% restored in 60
seconds
• 100% restored in 2-3
minutes
• 3-4 litres oxygen
required
Slow Component of EPOC
Lactacid Component
Involves removal of
Lactic acid produced
by high intensity
exercise
Amount of lactic acid
will depend on the
duration and intensity
of the exercise.
50% can be removed
in 30minutes
100% removed 1-24
hours
5-8 litres oxygen
required
Other Components of EPOC
Components 1 and 2 described the
old term ‘oxygen debt’.
The name was changed to EPOC
when other components requiring
excess oxygen were identified:
Body temperature is higher and requires elevated
levels of oxygen
Keeping elevated breathing and heart rates
requires energy
Oxygen/ Myoglobin Stores
Found in sarcoplasm of muscle cell
Used to store O2 in the cell and transport
O2 to mitochondria
Depleted after exercise – need excess
oxygen available to restore levels.
No energy is required
Advantage of having oxygen available in
the cell is to reduce the oxygen deficit at
the start of exercise and therefore delay
fatigue.
CO2 Removal
CO2 levels increase, as a bi-product
of respiration.
Carried in blood to lungs and
expired.
Heart rate and breathing rate remain
increased to aid the removal of CO2.
Glycogen Replenishment
Large % of muscle glycogen
replenished within 10-12 hours
Complete recovery can be 2 days, for
prolonged endurance events.
Fast twitch recover quicker than slow
twitch fibres.
Eating / drinking high carbohydrate
solution within the first 2 hours of
stopping exercise speeds up
recovery.
Recovery Times
Energy
System
Threshold Recovery
50%
Recovery
100%
PC
10secs
30secs
2–3
mins
Lactic
Acid
60secs –
2mins
30mins
1hr
Glycogen
Store
In 2hrs
stores
depleted
10 hrs 48hrs
Opportunities for Recovery
PC – 50% restored in 30seconds
Give examples of opportunities in 3
different sports
Why is this important for the athlete?
Training Implications For
Recovery
Removal Of Lactic Acid During
Recovery
Lactacid component of EPOC
Can take up to one hour depending
on duration and intensity of exercise.
Accumulates in the muscle and
blood.
Removal in Four Ways
1. 65% used as a metabolic fuel
2. 20% converted into glycogen in the
liver
3. 10% converted into protein
4. 5% converted into glucose
Importance of a Cool Down in
Removal of Lactic Acid
Use the
graph to
explain the
importance
of a cool
down.
Homework due 30th November
Copy table 9 pg 387
Copy bullet points pg 387
Exam Café
Pg 390-391
Revise as you do
Exam type questions.
+
Complete table of changes that
occur in muscle cell during exercise