2. The recovery process involves returning the body to its pre-exercise state! Complete Practical Task 8 pg 382/3 Record results Answerer questions 1-6

3. Factors Affecting Recovery The type of reactions and length of recovery is affected by: The Duration and Intensity of the activity The individuals level of fitness

4. Exercise / Recovery Curve

5. Excess Post-Exercise Oxygen Consumption (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.

6. Oxygen Deficit Refer to graph: Occurs at the start of exercise. Why? At the start of exercise insufficient oxygen is available for aerobic respiration The two anaerobic components are used at this point The oxygen deficit refers to the difference between the O2 required during exercise and the O2 actually consumed during the activity

7. Fast Component of EPOC Alactacid Involves restoring ATP/ PC levels in the cell Very quick: 50% restored in 30 seconds50% restored in 30 seconds 75% restored in 60 seconds75% restored in 60 seconds 100% restored in 2-3 minutes100% restored in 2-3 minutes 3-4 litres oxygen required3-4 litres oxygen required

8. Slow Component of EPOC Lactacid Component Involves removal of Lactic acid produced by high intensity exercise Amount of lactic acid will depend on the duration and intensity of the exercise. 50% can be removed in 30minutes 100% removed 1-24 hours 5-8 litres oxygen required

9. Other Components of EPOC Components 1 and 2 described the old term ‘oxygen debt’. The name was changed to EPOC when other components requiring excess oxygen were identified: Body temperature is higher and requires elevated levels of oxygen Keeping elevated breathing and heart rates requires energy

10. Oxygen/ Myoglobin Stores Found in sarcoplasm of muscle cell Used to store O2 in the cell and transport O2 to mitochondria Depleted after exercise – need excess oxygen available to restore levels. No energy is required Advantage of having oxygen available in the cell is to reduce the oxygen deficit at the start of exercise and therefore delay fatigue.

11. CO2 Removal CO2 levels increase, as a bi-product of respiration. Carried in blood to lungs and expired. Heart rate and breathing rate remain increased to aid the removal of CO2.

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

13. Recovery Times Energy System ThresholdRecovery50%Recovery100% PC10secs30secs 2 – 3 mins Lactic Acid 60secs – 2mins 30mins1hr GlycogenStore In 2hrs stores depleted 10 hrs - 48hrs

14. Opportunities for Recovery PC – 50% restored in 30seconds Give examples of opportunities in 3 different sports Why is this important for the athlete?

15. Training Implications For Recovery

16. Removal Of Lactic Acid During Recovery Lactacid component of EPOC Can take up to one hour depending on duration and intensity of exercise. Accumulates in the muscle and blood.

17. Removal in Four Ways 1.65% used as a metabolic fuel 2.20% converted into glycogen in the liver 3.10% converted into protein 4.5% converted into glucose

18. Importance of a Cool Down in Removal of Lactic Acid Use the graph to explain the importance of a cool down.

19. Homework due 30 th November Copy table 9 pg 387 Copy bullet points pg 387 Exam Café Pg 390-391 Revise as you do Exam type questions. + Complete table of changes that occur in muscle cell during exercise