The Recovery Process
- Created by: skye_tanner
- Created on: 14-06-16 16:01
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- The Recovery Process
- Alactacid Debt
- Rapid recovery stage
- Restoration of phosohgen stores, primarily helps resythesis of ATP and PC stores
- Replenishes muscle stores with myoglobin and haemoglobin with oxygen
- Needs 3-4 litres of oxygen and takes 3 minutes to fully restore ATP/PC stores
- Approximately 50% is restored within 30 seconds, 75% in 60 seconds
- Lactacid Debt
- Slow recovery stage
- Responsible for the removal of lactic acid
- Lactic acid can be converted into pyruvic acid to enter the krebs cycle or can be glycogen, glucose or protein
- Significant percentage of EPOC is to support the elevated metabolic functions taking place after exercise
- high body temperature
- hormones (adrenaline)
- cardiac output remains high to reduce temperature
- Requires 5-8 litres of oxygen and takes between 1-24 hours after exercise to work (depends on intensity)
- Carbon Dioxide Removal
- Elevated respiration and heart rate helps
- Carbon dioxide is carried by the blood plasma within the red blood cells as carbonic acid, haemoglobin to the lungs where its expired
- Glycogen Replenish
- Muscle and liver glycogen stores can quickly deplete - muscle fatigue
- Large percentage of glycogen can be replaced up to 10-12 hours after exercise - complete recovery can take up to two days
- Glycogen restoration can almost be completely recovered if a high carbs diet is consumed within the first 2 hours of recovery
- Alactacid Debt
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