THE RECOVERY PROCESS The recovery process Imagine you

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THE RECOVERY PROCESS

THE RECOVERY PROCESS

The recovery process • Imagine you have just run a marathon • Write down

The recovery process • Imagine you have just run a marathon • Write down what factors will influence how quickly the body can return to is pre-activity state

The recovery process Recovery from Exercise: How long a body takes to recover from

The recovery process Recovery from Exercise: How long a body takes to recover from exercise will be dependant on many factors Re-hydrate during event + carbohydrate & electrolytes Active cool down Fitness level of athlete Length of recovery Environmental Humidity Duration of the exercise Intensity of the exercise Environmental Temperature The recovery process involves returning the body to it’s pre-exercise state

The Recovery Process EPOC or Excess Post Exercise Oxygen Consumption. The amount of oxygen

The Recovery Process EPOC or Excess Post Exercise Oxygen Consumption. The amount of oxygen consumed during recovery above which would have ordinarily been consumed at rest in the same time. Remember that additional oxygen is consumed to maintain an elevated rate of aerobic respiration. The elevated rate of aerobic respiration is used to provide the energy to? ? ? : - üRe-synthesis of ATP stores üRe-synthesise phosphocreatine stores üRemove lactic acid üMaintain elevated heart rate & breathing rate (to remove carbon dioxide & supply additional oxygen)

The Recovery Process The recovery process comprises of two main components: The alactacid component

The Recovery Process The recovery process comprises of two main components: The alactacid component and lactacid component. ü The alactacid component occurs first and restores the ATP and PC stores. ü The energy for these reversible, endothermic reactions is made available by the aerobic breakdown of fats and carbohydrate. ü The alactacid component takes between two and three minutes and uses up to 4 litres of oxygen ü It takes approximately 30 seconds to resynthesis 50% of PC stores

The Recovery Process Main features of the lactacid component: ü Lactic acid accumulated during

The Recovery Process Main features of the lactacid component: ü Lactic acid accumulated during exercise must be removed. ü Lactic acid is converted back to pyruvic acid ü Pyruvic acid enters the Krebs cycle and metabolised aerobically to carbon dioxide and water (over 60% of lactic acid is used as a metabolic fuel). ü Remaining lactic acid is taken to liver as lactate and is then re-synthesised to glycogen and stored in the liver ü The process takes about an hour and can use between 5 and 8 litres of oxygen.

The Recovery Process Glycogen and fat replenishment: In most cases eating a well balanced

The Recovery Process Glycogen and fat replenishment: In most cases eating a well balanced diet will ensure replenishment of stores, although many athletes prefer to eat a high carbohydrate diet. Stores should be back to normal after approximately 10 hours, but can take as long as 48 hours if training/ activity has been particularly hard and sustained. ü Eat a high carbohydrate meal a few hours before training/competition. ü Consume a glucose based drink during training/competition (little and often) ü Eat a high carbohydrate meal after training/competition.

The components of exercise recovery Excess post oxygen consumption (EPOC) A=Alactic/ fast replenishment O

The components of exercise recovery Excess post oxygen consumption (EPOC) A=Alactic/ fast replenishment O 2 deficit B= lactacid/slow component a Rest Steady state O 2 consumption b End of exercise end of recovery

What is oxygen debt? • Oxygen debt is used to compensate for oxygen deficit.

What is oxygen debt? • Oxygen debt is used to compensate for oxygen deficit. • This deficit is the amount of extra oxygen required to complete the exercise if all the energy could have been supplied aerobically. • NB as oxygen is not available for use to replenish ATP in the first three minutes of exercise a deficit will always occur.

Exam Question…. (a)The table below describes the predominant energy system being used in a

Exam Question…. (a)The table below describes the predominant energy system being used in a 100 m sprint. Identify the missing information X and Y. [2] Type of reaction Anaerobic Fuel used PC Site of reaction X Controlling enzyme Y (b) At the end of the race, the performer’s body enters EPOC (excess post exercise oxygen consumption). Describe the alactacid component of EPOC [3]

Mark Scheme… a) 1: X = sarcoplasm/cytoplasm of the muscle cell 2: Y =

Mark Scheme… a) 1: X = sarcoplasm/cytoplasm of the muscle cell 2: Y = creatine kinase b) 12345678 - Involves restoration of muscle phosphagens/ATP/PC oxygen consumption remains high to allow elevated rates of aerobic respiration energy released continues production of ATP (this ATP) enables PC stores to reform uses up to 4 litres of oxygen takes 2/3 minutes for complete phosphogen restoration 50% of stores are replaced in 30 seconds restoration of myoglobin with oxygen/stores