Transcript RECOVERY
RECOVERY
Week 15
What you need to know…
What is recovery?
PC replenishment
Breakdown and removal of lactic acid
Replenishment of glycogen
Rehydration
Oxygen uptake
Oxygen deficit
Oxygen debt
Introduction
Recovery is the overcoming or reversal of
____________ experienced as a result of
participating in exercise, where body
systems repair damaged tissued and
replenish energy stores
Aiming to restore ____________ body
conditions
Recovery
Successful recovery
Prepares athletes for subsequent work-outs,
competitions
Enhances adaptations made by the body to
training
Unsuccessful recovery
Fatigue
Delays in training adaptations
Possible illness
Risk of injury
Recovery Processes
For full recovery the following processes
are vital:
Replenishment of phosphocreatine (PC)
Breakdown and removal of lactic acid
Replenishment of fuel stores
Muscle glycogen
Rehydration
Other methods to assist recovery
Phosphocreatine (PC) Replenishment
There is very limited stores of PC in the
____________
During recovery PC stores are rebuilt
quickly
70% in first 30sec of recovery
100% in 3mins
Large amounts of oxygen are needed to
refuel PC so a passive or ____________
recovery is the quickest way for PC
replenishment
Breakdown and Removal of Lactic Acid
____________ recovery is best
When lactic acid comes into contact with
oxygen, fast breakdown occurs
Lactic acid can be broken down into CO2 and
H2O, and used as a metabolic fuel for aerobic
glycolysis, or it can be resynthesised into
glycogen and stored for future use
Passive/rest recovery
50% takes at least 30mins
Active recovery
50% in 15mins
95% in 30mins
Replenishment of Fuel Stores
Muscle glycogen restoration
It can take up to 24hrs to replenish muscle
glycogen stores that have been fully used
The body first attempts to restore muscle glycogen,
then liver glycogen
Muscle glycogen stores are best rebuilt by
combining ____________ rich food and drink
The key is to have CHO immediately after exercise
(within the first 30mins)
____________ GI foods should be consumed within
the first 24hrs
In combination with CHO, protein can be eaten to
help with repair and rebuilding of body tissue
Replenishment of Fuel Stores
Rehydration
A certain amount of ____________ will occur during
any exercise
Athletes will always need to increase their fluid
intake to replace the lost fluid
A fluid volume equal to 150% of fluid lost should be
consumed 0-4hrs after exercise to completely
rehydrate the body
A slight increase in sodium will help balance the
sodium lost from increased urination
Caffeine and alcohol are not useful as they increase
the amount of fluid lost through urination
Other Methods to Assist Recovery
See p.119-120
Massage
Hot and cold showers
Spas
Stretching
Pool sessions
Walking in the ocean
RICERS
IV hydration
The Cool-Down
A cool-down is a very effective way for the
body to recover from exercise
It is a ____________ intensity version of
the activity just completed
It helps to:
Break down and remove lactic acid
Prevent blood from pooling in the inactive
muscles (known as venous pooling)
Oxygen Uptake
During exercise there is increased activity in
skeletal muscle
In response oxygen: intake, transport, extraction
and consumption all ____________
As exercise intensity increases, so to does
oxygen uptake
However, this occurs until maximum levels of
oxygen uptake are attained (VO2 max)
Limitations on rate and amount of oxygen:
Respiratory system to take in oxygen
Cardiovascular system to transport and deliver
oxygen
Working skeletal muscle to uptake and use oxygen
Oxygen Deficit
During any exercise there will be a time where
the demand for oxygen exceeds the
____________ of oxygen available
This is known as oxygen deficit
Whilst this is occurring ATP is gained
____________ (ATP-PC or lactic acid systems)
When oxygen supply does meet oxygen
demand the athlete is working aerobically and a
steady state has been reached
Oxygen Debt
At the completion of exercise, the demand for
ATP decreases
But, the amount of oxygen we require still
remains ____________ the amount required at
resting levels
This is known as an oxygen debt (oxygen used
during recovery is still above resting oxygen
consumption levels)
This is vital for recovery and can last for minutes
or hours after physical activity
Oxygen Debt
The size of the oxygen debt is proportional
to the ____________ and ____________
of the activity participated in
Another term used for recovery oxygen
consumption is excess post-exercise
oxygen consumption (EPOC)