Recovery process - PE paper 1

• Oxygen deficit

  The amount of oxygen that the performer requires to complete an activity aerobically
• Oxygen debt

  The amount of oxygen needed to return the body to a resting state. EPOC is needed for this
• Excess post-exercise oxygen consumption (EPOC)

  Increased rate of oxygen intake following strenuous activity, intended to pay back the oxygen deficit.

  There are 4 main tasks that needs to occur for the body to be back at rest.
• What are the 4 tasks of EPOC?

  Fast component:

  1. Replacement of ATP and phosphocreatine

  2. Replenishment of myoglobin with oxygen

  
  

  Slow component:

  3. Removal of lactic acid

  4. Replacement of glycogen
• Fast component of recovery

  Also known as the alactacid component.

  The increased rate of respiration continues to supply oxygen to the body and myoglobin.

  Helps replenish these stores and takes up to 2-3 minutes

  Resynthesis of ATP and PC stores also occurs within the first 3 minutes of EPOC.
• Slow component of recovery

  Also known as the lactacid component.

  Recovery may take up to an hour depending on the intensity and duration of exercise.

  Post exercise respiratory rate and depth along with heart rate remain high to aid removal of by-products such as CO2 and carbonic acid.

  Body temperature remains elevated during EPOC.
• Ways lactic acid can be removed

  1. Pyruvic acid is oxidised (broken down) and re-enters the Krebs cycle to produce carbon dioxide, water and energy (65% lactic acid removed this way)

  2. Converted into glucose and then stored in muscles/liver as glycogen. Process = gluconeogenesis and gluconeogenesis (25% lactic acid removed this way)

  3. Converted into protein (10% lactic acid removed this way)
• Lactic acid removal

  Performing a cool-down accelerates lactic acid removal because exercise keeps the metabolic rate of muscles high and keeps capillaries dilated. This means that oxygen can be flushed through, removing the accumulated by-products.
• How long would it take for glycogen to be restored?

  It depends on the type of exercise that was done. The more strenuous the exercise the longer it'll take to replenish. It may take a number of days to complete the restoration of glycogen after a marathon.

  Eating a high-carbohydrate meal will accelerate glycogen restoration and should be done within an hour pst exercise.
• Lactate accumulation

  Lactic acid is a by-product of anaerobic glycolytic system. This is broken down releasing hydrogen ions (H+). The remaining compound combines with sodium or potassium ions to form lactate.

  This build up of lactate increases acidity levels and in turn reduces enzyme activity. This affects the breakdown of glycogen and causes muscles fatigue. Blood lactate can be measured and monitored.
• OBLA (onset of blood lactate accumulation)

  The point at which the concentration of lactate acid in the blood rapidly increases = lactate threshold.

  OBLA is the point at which the body is unable to produce enough oxygen to break down lactate build up.

  A normal value for rest or anaerobic exercise = 1-2 mmol lactic acid/litre blood

  Above 4 mmol = OBLA
• How to measure OBLA

  Using the multi-stage fitness test can give a good indication of OBLA and endurance capacity
• Factors affecting the rate of lactate accumulation

  Exercise intensity - during high intensity exercise the body can only maintain the workload with the use of glycogen as a fuel.

  Muscle fibre type - slow twitch fibres produce less lactate than fast twitch fibres. When slow twitch fibres use glycogen as a fuel very little lactate is produced.

  Rate of blood lactate removal - if lactate production increases then lactate will start accumulating in the blood until OBLA is reached.

  Training/fitness - muscle adaptions occur as a result of training. Increased numbers of mitochondria, levels of myoglobin and increased capillary density will improve the capacity for aerobic respiration.
• Lactate producing capacity

  Elite sprinters and power athletes are able to cope with higher levels of lactate in the body. This buffering is a process that aids the removal of lactic acid and maintains acidity levels in the blood and muscles. This ability to tolerate higher levels of lactate enable performers to work at higher intensities for longer.
• Oxygen deficit

  The amount of oxygen that the performer requires to complete an activity aerobically
• Oxygen debt

  The amount of oxygen needed to return the body to a resting state. EPOC is needed for this
• Excess post-exercise oxygen consumption (EPOC)

  Increased rate of oxygen intake following strenuous activity, intended to pay back the oxygen deficit.

  There are 4 main tasks that needs to occur for the body to be back at rest.
• What are the 4 tasks of EPOC?

  Fast component:

  1. Replacement of ATP and phosphocreatine

  2. Replenishment of myoglobin with oxygen

  
  

  Slow component:

  3. Removal of lactic acid

  4. Replacement of glycogen
• Fast component of recovery

  Also known as the alactacid component.

  The increased rate of respiration continues to supply oxygen to the body and myoglobin.

  Helps replenish these stores and takes up to 2-3 minutes

  Resynthesis of ATP and PC stores also occurs within the first 3 minutes of EPOC.
• Slow component of recovery

  Also known as the lactacid component.

  Recovery may take up to an hour depending on the intensity and duration of exercise.

  Post exercise respiratory rate and depth along with heart rate remain high to aid removal of by-products such as CO2 and carbonic acid.

  Body temperature remains elevated during EPOC.
• Ways lactic acid can be removed

  1. Pyruvic acid is oxidised (broken down) and re-enters the Krebs cycle to produce carbon dioxide, water and energy (65% lactic acid removed this way)

  2. Converted into glucose and then stored in muscles/liver as glycogen. Process = gluconeogenesis and gluconeogenesis (25% lactic acid removed this way)

  3. Converted into protein (10% lactic acid removed this way)
• How does a cool down aid Lactic acid removal

  Performing a cool-down accelerates lactic acid removal because exercise keeps the metabolic rate of muscles high and keeps capillaries dilated. This means that oxygen can be flushed through, removing the accumulated by-products.
• How long would it take for glycogen to be restored?

  It depends on the type of exercise that was done. The more strenuous the exercise the longer it'll take to replenish. It may take a number of days to complete the restoration of glycogen after a marathon.

  Eating a high-carbohydrate meal will accelerate glycogen restoration and should be done within an hour pst exercise.
• Lactate accumulation

  Lactate acid is a by-product of anaerobic glycolytic system. This is broken down releasing hydrogen ions (H+). The remaining compound combines with sodium or potassium ions to form lactate.

  This build up of lactate increases acidity levels and in turn reduces enzyme activity. This affects the breakdown of glycogen and causes muscles fatigue. Blood lactate can be measured and monitored.
• OBLA (onset of blood lactate accumulation)

  The point at which the concentration of lactate acid in the blood rapidly increases = lactate threshold.

  OBLA is the point at which the body is unable to produce enough oxygen to break down lactate build up.

  A normal value for rest or anaerobic exercise = 1-2 mmol lactic acid/litre blood

  Above 4 mmol = OBLA
• How to measure OBLA


  Using the multi-stage fitness test can give a good indication of OBLA and endurance capacity
• Factors affecting the rate of lactate accumulation


  Exercise intensity - during high intensity exercise the body can only maintain the workload with the use of glycogen as a fuel.

  Muscle fibre type - slow twitch fibres produce less lactate than fast twitch fibres. When slow twitch fibres use glycogen as a fuel very little lactate is produced.

  Rate of blood lactate removal - if lactate production increases then lactate will start accumulating in the blood until OBLA is reached.

  Training/fitness - muscle adaptions occur as a result of training. Increased numbers of mitochondria, levels of myoglobin and increased capillary density will improve the capacity for aerobic respiration.
• Lactate producing capacity

  Elite sprinters and power athletes are able to cope with higher levels of lactate in the body. This buffering is a process that aids the removal of lactic acid and maintains acidity levels in the blood and muscles. This ability to tolerate higher levels of lactate enable performers to work at higher intensities for longer.
• What is oxygen consumption?

  The amount of oxygen we use to produce ATP
• What is oxygen consumption often referrd to ?

  VO2
• What happens to oxygen consumption when we start to exercise?

  When we start to exercise, insufficient oxygen is distributed to the tissues for all the energy to be provided aerobically, as it takes time for the body to respond to the increase in demand for O2. So the energy is provided anaerobically to satisfy increase in demand until body can cope.
• What is submaximal oxygen deficit?

  Where there is not enough oxygen available at the start of exercise to provide all the energy (ATP) aerobically
• What is EPOC?

  The amount of oxygen consumed during recovery above that which would normally have been consumed during the same time
• Why is oxygen consumption high after exercise?

  When a performer finishes exercise, O2 consumption remains high in comparison with O2 consumption at rest. This is because extra O2 needs to be taken in and used to try to help performer recover. This breathlessness after exercise = EPOC
• What are the 2 components of EPOC?


  1 = the fast replenishment stage - alactacid

  2 = the slow replenishment stage - lactacid
• What occurs in the fast replenishment stage?

  • Uses extra O2 to restore ATP and PC
  • Re-saturates myoglobin
• How long does restoration of Phosphocreatine take in the alactacid component and how much O2 is used?

  100% = 3 minutes

  50% = 30 seconds

  Around 3L of O2 are consumed
• Myoglobin + EPOC + recovery

  Myoglobin has a high affinity for O2. It stores O2 in the sarcoplasm that has diffused from haemoglobin in the blood. After exercise, O2 stores in the myoglobin are limited. The surplus of O2 supplied through EPOC helps replenish these stores. Taking up to 2 minutes and using approx. 0.5L of O2
• What happens in the slow replenishment stage?

  The O2 consumed during the slow replenishment stage also known as the lactacid component, has several functions:

  • removal of lactic acid
  • maintenance of breathing and heart rates
  • glycogen replenishment
  • increase in body tempurature
• Lactacid component of EPOC - removal of lactic acid

  Lactic acid accumulates during exercise and during recovery it needs to be removed. Full recovery can take up to an hour depending on intensity and duration of exercise.