The recovery process The recovery process involves involves returning returning thethe

bodybody to its to its pre-exercise pre-exercise state!state!

Complete Practical Task 8 pg 382/3Record results

Answerer questions 1-6

Factors Affecting RecoveryFactors Affecting Recovery

The type of reactions and length of The type of reactions and length of recovery is affected by:recovery is affected by:

The Duration and Intensity of the activity

The individuals level of fitness

Exercise / Recovery CurveExercise / Recovery Curve

Excess Post-Exercise OxygenConsumption (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 DeficitOxygen DeficitRefer to graph:Refer to graph:

Occurs at the Occurs at the start of exercisestart of exercise. Why?. Why?

At the start of exercise insufficient oxygen At the start of exercise insufficient oxygen is available for aerobic respirationis available for aerobic respiration

The two anaerobic components are used The two anaerobic components are used at this pointat this point

The oxygen deficit refers to the difference The oxygen deficit refers to the difference between the O2 required during exercise between the O2 required during exercise and the O2 actually consumed during the and the O2 actually consumed during the activityactivity

Fast Component of EPOC Fast Component of EPOC AlactacidAlactacid

Involves Involves restoring ATP/ restoring ATP/ PCPC levels in the cell levels in the cell

Very quickVery quick::• 50%50% restored in restored in 30 30

secondsseconds• 75% 75% restored in restored in 660 0

secondsseconds• 100%100% restored in restored in 2-3 2-3

minutesminutes• 3-4 litres oxygen 3-4 litres oxygen

requiredrequired

Slow Component of EPOC Slow Component of EPOC Lactacid ComponentLactacid Component

Involves Involves removal of removal of Lactic acidLactic acid produced by produced by high intensity exercisehigh intensity exerciseAmount of lactic acid Amount of lactic acid will depend on the will depend on the duration and intensity duration and intensity of the exercise.of the exercise.50%50% can be removed in can be removed in 30minutes30minutes100%100% removed removed 1-24 1-24 hourshours5-8 litres oxygen 5-8 litres oxygen requiredrequired

Other Components of EPOCOther Components of EPOC

Components 1 and 2 described the Components 1 and 2 described the old term ‘old term ‘oxygen debtoxygen debt’. ’.

The name was changed to The name was changed to EPOCEPOC when when other componentsother components requiring requiring excess oxygenexcess oxygen were were identifiedidentified: :

Body temperature is higher and requires elevated levels of oxygen

Keeping elevated breathing and heart rates requires energy

Oxygen/ Myoglobin StoresOxygen/ Myoglobin StoresFound in Found in sarcoplasmsarcoplasm of muscle cell of muscle cellUsed to Used to store O2store O2 in the in the cell and transport cell and transport O2O2 to to mitochondriamitochondriaDepleted after exerciseDepleted after exercise – need – need excess excess oxygenoxygen available to available to restore levelsrestore levels..No energyNo energy is required is requiredAdvantage of having oxygen available in Advantage of having oxygen available in the cell is to the cell is to reduce the oxygen deficit at reduce the oxygen deficit at the startthe start of exercise and therefore of exercise and therefore delay delay fatiguefatigue..

CO2 RemovalCO2 Removal

CO2 levels increase, as a bi-product CO2 levels increase, as a bi-product of respiration.of respiration.

Carried in blood to lungs and expired.Carried in blood to lungs and expired.

Heart rate and breathing rate remain Heart rate and breathing rate remain increased to aid the removal of CO2.increased to aid the removal of CO2.

Glycogen ReplenishmentGlycogen ReplenishmentLarge % of muscle glycogen Large % of muscle glycogen replenished within 10-12 hoursreplenished within 10-12 hoursComplete recovery can be 2 days, for Complete recovery can be 2 days, for prolonged endurance events.prolonged endurance events.Fast twitch recover quicker than slow Fast twitch recover quicker than slow twitch fibres.twitch fibres.Eating / drinking high carbohydrate Eating / drinking high carbohydrate solution within the first 2 hours of solution within the first 2 hours of stopping exercise speeds up recovery.stopping exercise speeds up recovery.

Recovery TimesRecovery Times

Energy Energy SystemSystem

ThresholdThreshold Recovery Recovery

50%50%RecoveryRecovery

100%100%

PCPC 10secs10secs 30secs30secs 2 – 3 mins2 – 3 mins

Lactic Lactic AcidAcid

60secs – 60secs – 2mins2mins

30mins30mins 1hr1hr

GlycogenGlycogen

StoreStoreIn 2hrs In 2hrs stores stores depleteddepleted

10 hrs -10 hrs -48hrs48hrs

Opportunities for RecoveryOpportunities for Recovery

PC – 50% restored in 30secondsPC – 50% restored in 30seconds

Give examples of opportunities in 3 Give examples of opportunities in 3 different sportsdifferent sports

Why is this important for the athlete?Why is this important for the athlete?

Training Implications For Training Implications For RecoveryRecovery

Removal Of Lactic Acid During Removal Of Lactic Acid During RecoveryRecovery

LactacidLactacid component of EPOC component of EPOC

Can take up to Can take up to one hourone hour depending depending on duration and intensity of exercise.on duration and intensity of exercise.

AccumulatesAccumulates in the muscle and in the muscle and blood.blood.

Removal in Four WaysRemoval in Four Ways

1.1. 65%65% used as a used as a metabolic fuelmetabolic fuel

2.2. 20%20% convertedconverted into into glycogenglycogen in the in the liverliver

3.3. 10%10% converted into converted into proteinprotein

4.4. 5%5% converted into converted into glucoseglucose

Importance of a Cool Down in Importance of a Cool Down in Removal of Lactic AcidRemoval of Lactic Acid

Use the Use the graph to graph to explain the explain the importance importance of a cool of a cool down.down.

Homework due 30th November

Copy table 9 pg 387Copy bullet points pg 387

Exam CaféPg 390-391

Revise as you doExam type questions.

+Complete table of changes that

occur in muscle cell during exercise