PAPER 1 - EXERCISE

• What are the common factors that require recovery following exercise?

  1. Repayment
  2. Replenishment
  3. Recovery
• What is the repayment? 


  Repayment of the oxygen debt and removal of lactic acid
• What is the replenishment?


  Replenishment of energy stores and hydration starts
• What is the recovery?

  Recovery from delayed onset muscle soreness (DOMS)
• What is the recovery of a cool down? 


  Its to accelerate the performing of the recovery process by maintaining elevated breathing rate and heart rate. This maintains blood supply to flush the muscle of lactic acid and deliver oxygen to repay the oxygen debt.
• What should a cool down consist of?

  1. Light activity
  2. Stretching
• How can you manipulate a diet for recovery? 


  Consuming carbohydrates following exercise to restore muscle energy stores. Carbohydrate is stored as glycogen in the muscles and is the primary fuel source for exercise. Hydration is also important to replace water and electrolytes (eg sodium) lost in sweat.
• How can you use a massage and ice bath to recover?

  Ice baths are used immediately following exercise to reduce the severity of DOMS but they can be unpleasant for first time users. Massages also relieve the symptoms by reaching deep tissues to relieve pain but this has to be performed by a trained specialist.
• What are the reasons FOR ice baths?

  • muscle soreness occurs in the whole body
  • Exercise resulting in DOMS
  • Exercise results in lactic acid build up
  • Quick method if available
• What are the reasons AGAINST ice baths?

  • Requires trained specialists
  • May be unpleasant
  • May not be easily accessible
  • Risks of going into cold shock
• What is EPOC (exercise post-exercise oxygen)?


  The experience of athletes of heightened breathing depth and frequency. It is also known as 'oxygen debt' as it needs to be repaid after exercise.
• What is an oxygen deficit?


  During anaerobic exercise, the muscles produce energy without oxygen. This creates a deficit in oxygen which needs to be rapid after exercise. It also leads to lactic acid build up which needs to be cleared.
• What is the O2 required in EPOC? 


  This is the level of oxygen required by the muscles for that activity. However the body is able to exercise anaerobically for a short period and has to repay this following exercise.
• What is a steady-state O2 consumption? 


  During aerobic exercise when the body is able to meet the demand for oxygen resulting in no more accumulation of oxygen deficit.
• What are the immediate effects of exercise on the skin?

  Red hot sweaty skin, increased breathing frequency for oxygen, increased heart rate
• Why does the skin become red and sweaty during exercise?

  Due to the rise in body temperature, the body increases blood flow near the skin to dissipate heat
• What happens to breathing frequency and depth during exercise?

  They increase
• Why does breathing frequency and depth increase during exercise?

  To meet the increased demand for oxygen at the muscles
• How does the body respond to the increased demand for oxygen during exercise?

  By getting more air into the lungs through increased frequency and depth of breathing
• What is the purpose of increased breathing frequency and depth during exercise?

  To increase the concentration of oxygen for gaseous exchange to muscle delivery
• What happens to heart rate during exercise?

  It increases
• Why does the heart rate increase during exercise?

  To enhance blood delivery to working muscles
• How do the cardiovascular and respiratory systems work together during exercise?

  The cardiovascular system works with the respiratory system to supply oxygen to the muscles
• What are the short term effects of exercise (24-36 hours post exercise)

  • Tiredness/fatigue
  • Light-headed
  • Nausea
  • Muscle aches and pains
  • Cramps
  • DOMS
• What causes tiredness/fatigue in exercise?

  Due to exercise making a lot of stress on the body, it takes a couple days to take recovery leading to general lack of energy.
• What causes light headedness? 


  Due to exercise our blood pressure increases, the days following the body is recovering so the drop in blood pressure back to normal leaves a feeling of being dizzy or light-headed.
• What causes nausea after exercise? 


  Blood is redistributed to the working muscles during exercise and away from lesser priority areas. One of these is the stomach and the lowered blood supply may result in the feeling of nausea or sickness.
• What causes muscle aches and pains?

  Muscles work hard during exercise and may feel achy in the following days.
• What causes cramps after exercise?

  Muscles may cramp at times. Cramps are involuntary contractions with unknown origin but can be a sign of fatigue.
• What causes DOMS? 


  Muscles are often left with a feeling of sore known of delayed onset muscle soreness which is common with eccentric muscle actions eg resistance exercise and running
• What are the long-term effects of exercise?

  • Improved components of fitness
  • Body shape change
  • bradycardia (resting heart rate becomes lower)
  • Cardiac hypertrophy (heart gets bigger)