Transcript THE RECOVERY PROCESS

THE RECOVERY
PROCESS
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
The recovery process
Recovery from Exercise:
How long a body takes to recover from exercise will be
dependant on many factors
Re-hydrate during
event + carbohydrate
& electrolytes
Active cool
down
Fitness level
of athlete
Length of
recovery
Environmental
Humidity
Duration of
the exercise
Intensity of
the exercise
Environmental
Temperature
The recovery process involves returning the body to it’s
pre-exercise state
The Recovery Process
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)
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
ATP and PC stores.
 The energy for these reversible, endothermic reactions
is made available by the aerobic breakdown of
fats and carbohydrate.
 The alactacid component takes between two and three
minutes and uses up to 4 litres of oxygen
 It takes approximately 30 seconds to resynthesis 50% of
PC stores
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
 Pyruvic acid enters the Krebs cycle and metabolised
aerobically to carbon dioxide and water (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.
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 carbohydrate 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.
The components of exercise recovery
Excess post oxygen consumption
(EPOC)
A=Alactic/ fast replenishment
O2 deficit
B= lactacid/slow component
a
Rest
Steady state O2
consumption
b
End of exercise
end of recovery
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.