1. THE RECOVERY PROCESS

2. 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

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

4. The Recovery Process Re-synthesis of ATP stores
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?????? :-
Re-synthesis of ATP stores
Re-synthesise phosphocreatine stores
Remove lactic acid
Maintain elevated heart rate & breathing rate (to remove carbon dioxide & supply additional oxygen)

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

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

7. 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 10hours, but can take as long as 48hours if training/ activity has been particularly hard and sustained.
Eat a high meal a few hours before training/competition.
Consume a glucose based drink during training/competition (little and often)
Eat a high carbohydrate meal after training/competition.
carbohydrate

8. The components of exercise recovery
Excess post oxygen consumption
(EPOC)
A=Alactic/ fast replenishment
B= lactacid/slow component
O2 deficit a
Steady state O2 consumption
Rest b
End of exercise end of recovery

9. 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.