Recovery Process. Excess post exercise oxygen consumption (EPOC) The total volume of oxygen that is consumed during recovery above that which would have.

Recovery Process Recovery Process

Excess post exercise oxygen Excess post exercise oxygen consumption (EPOC)consumption (EPOC)

The total volume of oxygen that is The total volume of oxygen that is consumed during recovery above that consumed during recovery above that which would have been consumed at which would have been consumed at

rest during the same period. It enables rest during the same period. It enables the body to fully recover, and return it the body to fully recover, and return it

to its pre exercise state.to its pre exercise state.

Used to be O2 DebtUsed to be O2 Debt

Made up of….?Made up of….?

EPOC/Oxygen DebtEPOC/Oxygen Debt When we start to exercise, not enough oxygen is When we start to exercise, not enough oxygen is

distributed to the tissues for all energy production to be distributed to the tissues for all energy production to be met aerobically. Anaerobic systems need to supply met aerobically. Anaerobic systems need to supply energy..energy..

This accrues an oxygen deficit-This is the amount This accrues an oxygen deficit-This is the amount oxygen the subject was short of during the exerciseoxygen the subject was short of during the exercise

EPOC (Oxygen debt) is used to compensate for the EPOC (Oxygen debt) is used to compensate for the oxygen deficit. oxygen deficit.

As oxygen is not available for 3 minutes, a deficit will As oxygen is not available for 3 minutes, a deficit will always build up. always build up.

Oxygen debtOxygen debt does not always does not always equal equal oxygen deficitoxygen deficit because it also has to do because it also has to do the following….the following….

Supply oxygen to help restore the oxy Supply oxygen to help restore the oxy haemoglobin linkhaemoglobin link

Supply energy for the increased Supply energy for the increased respiratory and cardiac ratesrespiratory and cardiac rates

Two stages of the oxygen debtTwo stages of the oxygen debt

Alactacid (Fast Replenishment)Alactacid (Fast Replenishment)Mainly to restore phosphocreatine Mainly to restore phosphocreatine

2-3 mins, 2-3 litres of O22-3 mins, 2-3 litres of O2

50% restored in 30 seconds50% restored in 30 seconds

Restore oxy myoglobin link (role of myoglobin?)Restore oxy myoglobin link (role of myoglobin?)

Lactacid (Slow Replenishment)Lactacid (Slow Replenishment)Removal of lactic acidRemoval of lactic acid

Helped by a cool downHelped by a cool down

Replenishment of glycogen Replenishment of glycogen

Removal of Lactic Acid through Removal of Lactic Acid through bufferingbuffering

The removal of LA relies on the buffering The removal of LA relies on the buffering capacity of the blood.capacity of the blood.

Quite good at this as Quite good at this as hydrogen carbonatehydrogen carbonate ions are produced by the kidneys- which ions are produced by the kidneys- which absorbs absorbs hydrogenhydrogen ions from the lactic acid ions from the lactic acid -to form -to form carbonic acidcarbonic acid and eventually and eventually carbon dioxide.carbon dioxide.

Breathed out!Breathed out!

The fate of lactic acidThe fate of lactic acid

Conversion into carbon dioxide and Conversion into carbon dioxide and waterwater

65%65%

Conversion into glycogenConversion into glycogen 20%20%

Conversion into proteinConversion into protein 10%10%

Conversion into glucoseConversion into glucose 5%5%

Removal of Lactic Acid Removal of Lactic Acid

Lactate is removed Lactate is removed quicker with an quicker with an active cool down. active cool down. Oxygen is needed Oxygen is needed to remove it.to remove it.

Removal of Lactic Acid Removal of Lactic Acid

Some athletes try to improve their Some athletes try to improve their buffering capacity by ‘soda loading’buffering capacity by ‘soda loading’

Training with small amount of lactic acid in Training with small amount of lactic acid in the system may also improve resistance the system may also improve resistance and buffering capacity of the body. and buffering capacity of the body.

Effect of lactic acid accumulationEffect of lactic acid accumulation

Blood will always contain a bit of lactic Blood will always contain a bit of lactic acidacid

1-2 millimole/litre of blood at rest1-2 millimole/litre of blood at rest 30 millimole/litres of blood 400m run30 millimole/litres of blood 400m run

? What are the effects on the performer?? What are the effects on the performer?

Muscle fatigue occurs at a pH of 6.4Muscle fatigue occurs at a pH of 6.4 This affects muscle functionThis affects muscle function Inhibits the cross bridge Inhibits the cross bridge Inhibits the enzyme activity, and energy Inhibits the enzyme activity, and energy

production by glycolysis stops.production by glycolysis stops. High acidity may also impair neural High acidity may also impair neural

transmission between muscles.transmission between muscles.

OBLAOBLA Onset of Blood Lactate Accumulation Onset of Blood Lactate Accumulation Point at which lactate begins to Point at which lactate begins to

accumulate in the blood, usually taken as accumulate in the blood, usually taken as when it reaches 4mmol/litre of blood.when it reaches 4mmol/litre of blood.

Used to predict endurance capabilities/ Used to predict endurance capabilities/ potentialspotentials

As longer an athlete can delay build up of As longer an athlete can delay build up of blood lactate the longer they can keep blood lactate the longer they can keep going.going.

OBLAOBLA

Lactate Threshold- Lactate Threshold- point at which lactate point at which lactate is being produced quicker than the body is being produced quicker than the body can get rid of it.can get rid of it.

Exercise is anaerobicExercise is anaerobic

Usually measured by a test that gets Usually measured by a test that gets progressively harder. i.e. treadmillprogressively harder. i.e. treadmill

Person takes place in progressively harder task i.e. Person takes place in progressively harder task i.e. bleep test, a point is reached where energy can no bleep test, a point is reached where energy can no longer be sustained completely by aerobic means.longer be sustained completely by aerobic means.

If intensity increases further the deficits in energy must If intensity increases further the deficits in energy must be met by the anaerobic metabolism.be met by the anaerobic metabolism.

By doing so, blood lactate concentration rises until a By doing so, blood lactate concentration rises until a point where it causes muscle fatigue.point where it causes muscle fatigue.

The point at which lactic acid begins to accumulate in the The point at which lactic acid begins to accumulate in the muscles is the muscles is the OBLAOBLA and is and is measured as a percentage measured as a percentage of VO2max reached.of VO2max reached.

Maximum volume of oxygen that can be Maximum volume of oxygen that can be taken and utilised or consumed by the taken and utilised or consumed by the working muscles per minuteworking muscles per minute

Mathew Pinsent 8.5 litres/minMathew Pinsent 8.5 litres/min

High VO2max = great endurance High VO2max = great endurance performances performances

VO2 max VO2 max

OBLA and V02OBLA and V02

Lactate threshold (OBLA) is a percentage Lactate threshold (OBLA) is a percentage of your VO2max of your VO2max

The higher your VO2max, the more the The higher your VO2max, the more the delay in lactic acid build up delay in lactic acid build up

So delaying OBLA/ lactate thresholdSo delaying OBLA/ lactate threshold

VO2max and TrainingVO2max and Training

As fitness increases (training) you delay As fitness increases (training) you delay OBLA (lactate threshold).OBLA (lactate threshold).

This is why trained athletes can exercise This is why trained athletes can exercise for a longer period/ train at a higher for a longer period/ train at a higher intensity for longer.intensity for longer.

They can utilise much more of their They can utilise much more of their Vo2maxVo2max

http://www.youtube.com/watch?v=VOLfQ_8ROTghttp://www.youtube.com/watch?v=qJNtFKRWVJQ&NR=1&feature=endscreenhttp://www.youtube.com/watch?v=qJNtFKRWVJQ&NR=1&feature=endscreen

Exam QuestionsExam Questions

Outline the relationship between ‘VO2 max’ and ‘lactate threshold’. (3 marks)

Answer Answer VO2 max – the maximum amount of oxygen utilised/equiv per unit of

time/per minute Lactate threshold – the point at which lactic acid starts to accumulate in the

blood/OBLA Lactate threshold is a percentage of VO2max The higher the VO2 max, the more the delay in lactic acid build-up/as

VO2max increases, so does lactate threshold Trained athletes can exercise for longer periods at the same/higher intensity

compared to an untrained athlete/lactate threshold a much higher percentage of VO2 max

Has to be utilised, not just taken in Alternative words for utilised are uptake, used, consumed OBLA must be written in full initially

During a game, performers may suffer fatigue because they have a low lactate

threshold(OBLA).

What do you understand by the term lactate threshold and how is this related to VO2 max? (3 marks)

AnswerAnswer Levels at which lactate/lactic acid accumulates in blood; Exercise has become anaerobic/without oxygen; Lactate threshold is some proportion/percentage of VO2 max; Proportion/percentage of lactate threshold increases as fitness increases/delayed lactate threshold/OBLA.

3 marks

Exam QuestionsExam Questions

In terms of recovery, explain the relationship between lactate threshold and the functions of Excess Post-

exercise Oxygen Consumption (EPOC).

(5 marks)

AnswerAnswer Lactate removed during EPOC Slow/ lactacid component Oxygen used/needed for aerobic energy/ATP production formation Lactate mainly converted back into pyruvate Mitochondria/Kreb’s cycle/to CO2 and H2O In inactive muscles/other organs (liver) Some lactate converted to glucose/glycogen/protein Some excreted in urine and sweat

Measurement of lactic acidMeasurement of lactic acid

Lactate and lactic acidLactate and lactic acid are are interchangeable terms but not same thinginterchangeable terms but not same thing

Lactate is a product of lactic acid that Lactate is a product of lactic acid that splits to give a lactate molecule and splits to give a lactate molecule and hydrogen ionshydrogen ions

Blood lactate measurement is easier than Blood lactate measurement is easier than taking muscle biopsies this is the most taking muscle biopsies this is the most common method used.common method used.

Why measure?Why measure? Can determine and assess training intensities to Can determine and assess training intensities to

ensure athlete is working at suitable level and is ensure athlete is working at suitable level and is producing energy by the most effective energy producing energy by the most effective energy systemsystem

Provides information current work capacity and Provides information current work capacity and fitnessfitness

Assesses effectiveness of current training Assesses effectiveness of current training regimeregime

Main use is to establish anaerobic threshold or Main use is to establish anaerobic threshold or point of ‘point of ‘onset blood lactate accumulationonset blood lactate accumulation’ which ’ which gives an indication of endurance capacities.gives an indication of endurance capacities.

This is when we can no longer sustain a This is when we can no longer sustain a level of work.level of work.

Muscle fatigue- Muscle fatigue- inability of a muscle to inability of a muscle to maintain contractile force as a result of maintain contractile force as a result of repeated contractions repeated contractions

FatigueFatigue

What causes fatigue What causes fatigue when we exercise?when we exercise?

Causes of Fatigue Causes of Fatigue

Build up of lactic acid /accumulation of Build up of lactic acid /accumulation of hydrogen ions/OBLAhydrogen ions/OBLA

Glycogen depletion/needed for glycolysisGlycogen depletion/needed for glycolysis Dehydration/reduces blood flow/loss of Dehydration/reduces blood flow/loss of

electrolytes/increase body temperatureelectrolytes/increase body temperature Lack of PC storesLack of PC stores

Competitive swimmers will often compete in Competitive swimmers will often compete in several events and suffer from fatigue due toseveral events and suffer from fatigue due to

limited recovery time.limited recovery time.

Explain the possible causes of fatigue during Explain the possible causes of fatigue during a race. a race.

(3 marks)(3 marks)

Delayed onset of muscle Delayed onset of muscle sorenesssoreness

DOMSDOMS Tender, painful muscle soreness usually 48 hrs Tender, painful muscle soreness usually 48 hrs

after intense or unaccustomed exercise.after intense or unaccustomed exercise. Soreness is a result of damage to muscle fibres Soreness is a result of damage to muscle fibres

and connective tissue and increased tissue and connective tissue and increased tissue fluids.fluids.

Usually goes in couple days and muscles repair Usually goes in couple days and muscles repair themselves.themselves.

In the meantime it has a negative effect in the In the meantime it has a negative effect in the amount of force the muscle is able to generate.amount of force the muscle is able to generate.

Most likely to occur following eccentric contractionsMost likely to occur following eccentric contractions Weight training, walking done steep slopes and Weight training, walking done steep slopes and

plyometricsplyometrics

Reducing the effectReducing the effect Warm up, cool downWarm up, cool down In a training session you progress from low intensity to In a training session you progress from low intensity to

high intensity exercise.high intensity exercise. Avoid eccentric contractions early on in sessionAvoid eccentric contractions early on in session Ice bathsIce baths Massage Massage

Other factors affecting recoveryOther factors affecting recovery

Restoring muscle glycogen Restoring muscle glycogen storesstores

During exercise glycogen has During exercise glycogen has been depleted.been depleted.

Repletion of muscle glycogen is Repletion of muscle glycogen is a long process and takes up to a long process and takes up to 48 hours. 48 hours.

Re fuelling with a high carb meal Re fuelling with a high carb meal within one hour of exercise will within one hour of exercise will speed up the process.speed up the process.

Other factors affecting recoveryOther factors affecting recovery Restoring oxymyoglobin linkRestoring oxymyoglobin link

The saturation of myoglobin so that oxygen can The saturation of myoglobin so that oxygen can again be transported to the mitochondriaagain be transported to the mitochondria..

During exercise oxygen is dissociated from During exercise oxygen is dissociated from myoglobin to enable aerobic gylcolosis and myoglobin to enable aerobic gylcolosis and energy to be supplied aerobically.energy to be supplied aerobically.

During recovery oxygen must be re associated During recovery oxygen must be re associated with myoglobin.with myoglobin.

To ensure a continuous supply of oxygen this To ensure a continuous supply of oxygen this happens very quickly in the first minute and is happens very quickly in the first minute and is part of the part of the alactacid debtalactacid debt..