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 bedependant on many factorsFitness level of athleteRe-hydrate during event + carbohydrate & electrolytesDuration of the exerciseLength of recoveryIntensity of the exerciseActive cool downEnvironmental HumidityEnvironmental TemperatureThe 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 abovewhich would have ordinarily been consumed at rest inthe same time.Remember that additional oxygen is consumed to maintain an elevated rate of aerobic respiration.The elevated rate of aerobic respiration is used toprovide the energy to?????? :-Re-synthesis of ATP storesRe-synthesise phosphocreatine storesRemove lactic acidMaintain 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 ofThe alactacid component takes betweenminutes and uses up to 4 litres of oxygenIt takes approximately 30 seconds to resynthesis 50% of PC storesATP and PCfats 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 toPyruvic 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 liverThe process takes about an hour and can use between 5 and 8 litres of oxygen.pyruvic acidKrebscarbon dioxidewater
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 replenishmentB= lactacid/slow componentO2 deficitaSteady state O2 consumptionRestbEnd 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.