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1.1 (Book 2) A&P - Energy for Exercise: THE RECOVERY PROCESS…
1.1 (Book 2) A&P - Energy for Exercise: THE RECOVERY PROCESS
This refers to the processes that occur to
restore
the
body
to a
pre-exercise state
. After exercise HR & respiration = higher than resting values =>
EPOC
(
E
xcess
P
ost-exercise
O
xygen
C
onsumption)
Stopped exercise but HR & breathing rate still elevated due to body changes during exercise need :o2:
2
to return to resting values. Remain high until done so =
repaying oxygen debt
.
Other processes occurring during recovery
: Restore resting HR, SV, Q/ Resting TV, f, VE/ temp.
Stages of Recovery Process
:
2)
LACTACID COMPONENT
(slow). Requires 5-8L :o2:
2
. Removes/ converts LA.
65% [O] into CO2/ H2O & removed.
20% into glycogen & stored.
10% into protein.
5% into glucose (for energy).
Active recovery - more :o2:
2
flushes out muscles of LA - 5/6L :o2:
2
Removal of LA
takes (approx) 60mins w/ active recovery (cool down).
Remove CO2
- Increased HR & respiration aids removal. Most CO2 carried in plasma (within RBC's), some CO2 in Hb, some dissolved in plasma.
Restore Glycogen
: within 10-12hrs, to aid - consume high CHO meal within 1hr post-exercise. Long restoration depends on type/ duration of exercise (glycogen depleted). E.g. several days for marathon.
1)
ALACTACID COMPONENT
(fast). Restores
ATP
and
PC
- takes 3/4L of :o2:
2
.
50% PC restored in 30s, 75% in 1min, 100% in 3mins.
Restores
oxy-myoglobin
- 0.5L :o2:
2
full recovery (1-2mins).
Implications of recovery process for planning training sessions
:
REST PERIODS
: To allow ATP, PC & oxymyoglobin to restore. *V important in team sports.
AEROBIC TRAINING
: Improves :o2:
2
supply during activity limiting :o2:
2
debt and increase recovery time post-exercise/ between anaerobic work during team sports.
ACTIVE RECOVERY
: Removes LA quicker post-exercise (in anaerobic work). *After aerobic work no active recovery is necessary (passive), A.R can slow down recovery.
WARM UP
: Increases respiration/ reduces :o2:
2
deficit.
ANAEROBIC & AEROBIC
: Helps delay ATP/ PC and LA thresholds = improves performance.
SPEED WORK
: Allow full recovery between work intervals (2-3mins).
HEART RATE MONITORS
: Monitor work intensity & when thresholds reached - used to prevent OBLA. Limits recovery time.