Recovery process
- Created by: annakentx
- Created on: 17-02-18 17:30
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- Recovery Process
- Excess Post-exercise oxygen consumption
- Volume of oxygen consumed post-exercise to return the body to a pre-exercise state
- Fast alactacid component
- First stage of recovery - up to 3 minutes
- Phospocreatine stores restored
- 3 minutes
- 30 seconds for 50%
- Requires 3-4litres of oxygen
- Replenishment of blood and muscle oxygen
- Within first minute - blood stream resaturated
- within 3 minutes - restored oxymyoglobin link in muscle cells
- Slow lactacid component
- Second stage of recovery - from 3mins up to 24hrs
- Elevated ventilation and circulation
- Post-exercise respiratory rate, depth and HR remain elevated
- Gradual decrease to resting levels to maximise delivery of 02
- Elevated body temperature
- Increases metabolic rate
- Removal of lactic acid
- 50-75% converted back into pyruvic acid
- 10-25% can be converted back into glucose/ glycogen
- Converted into proteins for the Cori cycle
- Removed vis sweating/ urine
- Implications of recovery on training
- Warm up
- minimise time spent using anaerobic energy = less oxygen deficit
- Active recovery
- Maintains respiratory rate and HR speeding up removal of lactic acid
- Cooling aids
- Speed up lactic acid removal
- reduce muscle soreness
- Intensity of training
- High intensity
- Increase muscle mass
- Increase ATP/PC stores
- Boosts efficiency of fast component
- Increase ATP/PC stores
- Increase tolerance to lactic acid
- Increase buffering capacity
- delay oBLA
- Increase muscle mass
- High intensity
- Nutrition
- Work to relief ratio
- Tactics
- Warm up
- Excess Post-exercise oxygen consumption
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