Sports Science 5.5 Recovery after exercise

Learning objectives Be able to define and describe aerobic and anaerobic respiration Be able to define and describe aerobic and anaerobic respiration Understand how blood glucose levels are controlled Understand how blood glucose levels are controlled

Anaerobic respiration Releases energy from glucose without using oxygen Releases energy from glucose without using oxygen Strenuous sport – oxygen not supplied quick enough Strenuous sport – oxygen not supplied quick enough By-product lactic acid – makes your muscles ache By-product lactic acid – makes your muscles ache

Oxygen Debt Lungs and heart couldn’t keep up – Anaer. Resp. Lungs and heart couldn’t keep up – Anaer. Resp. Lactic acid needs to be removed Lactic acid needs to be removed Broken down into carbon dioxide and water Broken down into carbon dioxide and water Needs oxygen Needs oxygen Muscles don’t work properly until: Muscles don’t work properly until: Removed lactic acid (20 min) Removed lactic acid (20 min) Replaced energy (20 min) Replaced energy (20 min) Top up haemoglobin (24 hrs) Top up haemoglobin (24 hrs) Replenish glycogen (24 hrs) Replenish glycogen (24 hrs)

Repaying debt Warming down – keeps your heart rate and breathing rate up Warming down – keeps your heart rate and breathing rate up ‘Active recovery’ ‘Active recovery’ Repays oxygen debt – removing lactic acid Repays oxygen debt – removing lactic acid Lactic acid stays in your blood if you don’t ward down Lactic acid stays in your blood if you don’t ward down

Glycogen Glucose cannot be stored as glucose Glucose cannot be stored as glucose Converted to starch called glycogen Converted to starch called glycogen Stored in Liver (20%) and muscles (80%) Stored in Liver (20%) and muscles (80%) Blood sugar controlled by 2 hormones produced by liver Blood sugar controlled by 2 hormones produced by liver Insulin and glucagon Insulin and glucagon Diabetics – can’t produce insulin Diabetics – can’t produce insulin Dangerously high blood sugar Dangerously high blood sugar

Controlling blood glucose Too much Digesting carbohydrates Digesting carbohydrates Increase blood glucose Increase blood glucose Stimulate pancreas to produce insulin Stimulate pancreas to produce insulin Liver converts glucose into glycogen Liver converts glucose into glycogen Stored energy Stored energy Too little Exercise/respiration Reduces blood glucose Stimulates pancreas to produce glucagon Liver converts glycogen to glucose Released energy

Key points Your body cannot store glucose in your blood. Instead you store it as starch, called glycogen, in your liver (20%) and your muscles (80%) Your body cannot store glucose in your blood. Instead you store it as starch, called glycogen, in your liver (20%) and your muscles (80%) The hormones insulin and glucagon control your blood sugar levels The hormones insulin and glucagon control your blood sugar levels