The Recovery Process

Recovery Process George Noorland

Recovery Process- Returning the body to its pre-exercise state. - It is concerned with events occurring after the performer has completed exercise. - Respiratory and cardiovascular system remaining working above that of resting level to speed up recovery in time for next performance. - The body takes in extra oxygen and transports in to working muscles, surplus energy is then used to return the body to its pre-exercise state (EPOC).

Excess Post-Exercise Oxygen Consumption (EPOC)

EPOC- The amount of oxygen consumption, above that at resting level, during recovery, required to restore the body to its pre-exercise state. (Also known as oxygen debt). - The oxygen debt is then used to cover the oxygen deficit. - Oxygen deficit- The amount of oxygen that a performer lacks during exercise. When exercise is started, insufficient oxygen is distributed to the working muscles for all energy production to be aerobically, so the 2 anaerobic energy systems must be used. At the end of exercise, this oxygen must then be replaced. EPOC is split into 2 stages: The alactacid component and the lactacid component.

The Alactacid Component (fast component):

Restoration of PC and ATP stores allowed by elevated respiration. Replenishment of myoglobin and haemoglobin stores with oxygen (restored by the surplus of oxygen supplied through EPOC). Requires 3-4 litres of oxygen. Takes approx. 3 minutes to fully restore PC and ATP stores. 50% restored after 30 seconds and 75% restored after 1 minute.

Myoglobin- Red pigment in muscles, it stores oxygen before passing it on to the mitochondria for aerobic respiration.

The Lactacid Component (slow component):

Involved in the removal of lactic acid in a number of ways: 1. Oxidation into CO2 and water (65%). 2. Conversion into glycogen0 then stored in muscles/liver (20%). 3. Conversion into protein (10%). - 4. high % of EPOC isglucose (5%). increased metabolic functions occurring in this stage: A Conversion into to support the 5. Conversion into pyruvic acid- after which for several hours after exercise. 1. Increased body temperatures remain it enters the Krebs cycle and used as a metabolic fuel. 2. Hormones (e.g. adrenalin) remain in the blood, stimulating the metabolism. 6. Secreted asoutput remains high, helping to decrease temperature. 3. Cardiac sweat and urea. - Requires 5-8 litres of oxygen. - Can take up to 1 hour Process: Speeding up the Recovery (depending on the intensity and duration of exercise- the amount of lactic acid to be removed). 1. Performing a cool-down- The majority of lactic acid can be oxidised, therefore a - 50% of lactic acid is removed after 30 minutes. cool-down accelerates removal. It keeps capillaries dilated and the metabolic rate of muscles high. Oxygen can then be flushed through, removing accumulated lactic acid. 2. Warm-up- this helps fill myoglobin with oxygen so that it is present when exercise starts. 3. Foods- Eating the right sort of food can help with carbohydrate restoration. -

Recovery Process George Noorland

Glycogen Replenishment:
The bodys store of muscle and liver glycogen can quickly deplete, this is a major factor in muscle fatigue. Also, the stores of glycogen are small compared to those of FFAs, therefore it is important to conserve them in order not to cross the lactate threshold. Replenishment of glycogen is dependent on the type of exercise undertaken and how much carbohydrate is consumed following exercise. Significant amounts are restored in < 1 hour of long-duration, low-intensity exercise. Most glycogen is replenished after 10-12 hours, but it may take several days for complete restoration.

Carbon Dioxide Removal:

CO2 levels are detected by chemoreceptors (which stimulate the CCC and RCC). Increased CO2 levels are formed as a by-product of respiration during exercise. Elevated breathing and heart rate help remove the increase CO2 levels. CO2 is removed by: 1. Blood plasma- within red blood cells as carbonic acid (H2CO3- CO2 + H20). 2. Haemoglobin- HbCO2, carried to the lungs where it is expired. 3. Plasma.