Download RECOVERY

RECOVERY
Week 15
What you need to know…
What is recovery?
PC replenishment
Breakdown and removal of lactic acid
Replenishment of glycogen
Rehydration
Oxygen uptake
Oxygen deficit
Oxygen debt
Introduction
Recovery is the overcoming or reversal of
____________ experienced as a result of
participating in exercise, where body
systems repair damaged tissued and
replenish energy stores
Aiming to restore ____________ body
conditions
Recovery
Successful recovery
Prepares athletes for subsequent work-outs,
competitions
Enhances adaptations made by the body to
training
Unsuccessful recovery
Fatigue
Delays in training adaptations
Possible illness
Risk of injury
Recovery Processes
For full recovery the following processes
are vital:
Replenishment of phosphocreatine (PC)
Breakdown and removal of lactic acid
Replenishment of fuel stores
Muscle glycogen
Rehydration
Other methods to assist recovery
Phosphocreatine (PC) Replenishment
There is very limited stores of PC in the
____________
During recovery PC stores are rebuilt
quickly
70% in first 30sec of recovery
100% in 3mins
Large amounts of oxygen are needed to
refuel PC so a passive or ____________
recovery is the quickest way for PC
replenishment
Breakdown and Removal of Lactic Acid
 ____________ recovery is best
 When lactic acid comes into contact with
oxygen, fast breakdown occurs
 Lactic acid can be broken down into CO2 and
H2O, and used as a metabolic fuel for aerobic
glycolysis, or it can be resynthesised into
glycogen and stored for future use
 Passive/rest recovery
50% takes at least 30mins
 Active recovery
50% in 15mins
95% in 30mins
Replenishment of Fuel Stores
 Muscle glycogen restoration
It can take up to 24hrs to replenish muscle
glycogen stores that have been fully used
The body first attempts to restore muscle glycogen,
then liver glycogen
Muscle glycogen stores are best rebuilt by
combining ____________ rich food and drink
The key is to have CHO immediately after exercise
(within the first 30mins)
____________ GI foods should be consumed within
the first 24hrs
In combination with CHO, protein can be eaten to
help with repair and rebuilding of body tissue
Replenishment of Fuel Stores
 Rehydration
A certain amount of ____________ will occur during
any exercise
Athletes will always need to increase their fluid
intake to replace the lost fluid
A fluid volume equal to 150% of fluid lost should be
consumed 0-4hrs after exercise to completely
rehydrate the body
A slight increase in sodium will help balance the
sodium lost from increased urination
Caffeine and alcohol are not useful as they increase
the amount of fluid lost through urination
Other Methods to Assist Recovery
See p.119-120
Massage
Hot and cold showers
Spas
Stretching
Pool sessions
Walking in the ocean
RICERS
IV hydration
The Cool-Down
A cool-down is a very effective way for the
body to recover from exercise
It is a ____________ intensity version of
the activity just completed
It helps to:
Break down and remove lactic acid
Prevent blood from pooling in the inactive
muscles (known as venous pooling)
Oxygen Uptake
 During exercise there is increased activity in
skeletal muscle
 In response oxygen: intake, transport, extraction
and consumption all ____________
 As exercise intensity increases, so to does
oxygen uptake
 However, this occurs until maximum levels of
oxygen uptake are attained (VO2 max)
 Limitations on rate and amount of oxygen:
Respiratory system to take in oxygen
Cardiovascular system to transport and deliver
oxygen
Working skeletal muscle to uptake and use oxygen
Oxygen Deficit
 During any exercise there will be a time where
the demand for oxygen exceeds the
____________ of oxygen available
 This is known as oxygen deficit
 Whilst this is occurring ATP is gained
____________ (ATP-PC or lactic acid systems)
 When oxygen supply does meet oxygen
demand the athlete is working aerobically and a
steady state has been reached
Oxygen Debt
 At the completion of exercise, the demand for
ATP decreases
 But, the amount of oxygen we require still
remains ____________ the amount required at
resting levels
 This is known as an oxygen debt (oxygen used
during recovery is still above resting oxygen
consumption levels)
 This is vital for recovery and can last for minutes
or hours after physical activity
Oxygen Debt
The size of the oxygen debt is proportional
to the ____________ and ____________
of the activity participated in
Another term used for recovery oxygen
consumption is excess post-exercise
oxygen consumption (EPOC)