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  • 1. Recap of the energy continuum.
    • Q . What do we mean by the term energy continuum?
    • A. the contribution of each energy system to the re-synthesis of ATP.
    • Q. What factors affect the energy system predominant in providing ATP re-synthesis?
    • A. Intensity and duration of exercise.
    • Q. When is the threshold of the PC energy system reached?
    • After 10-12 seconds of exercise.
    • Q. When is the threshold of the aerobic system reached and what is this called.
    • A. when lactic acid in the blood increases to around 4mmol per litre (OBLA).
  • 2. The Recovery Process
    • Aims:
    • To be able to explain how the body returns to its pre-exercise state.
    • Define O2 debt and EPOC.
    • To identify the two components of EPOC.
  • 3. Oxygen Deficit.
    • When we exercise the activities we take part in require a certain amount of O2 for our body to successfully complete the task.
    • If we cannot provide enough O2 for the demands of the task, this is known as the O2 deficit, causing our breathing rate to increase until we can meet the supply with demand .
    • Practical task- squats to demonstrate this.
    • The higher the intensity of exercise the greater the O2 deficit!!!
    • Page 280 – read “a note on oxygen deficit”.
  • 4. When you stop exercising why do you think you keep breathing? Discuss the possible reasons with the person next to you.
    • The extra O2 that the body takes in after exercise is known as Excessive Post-Exercise Oxygen Consumption (EPOC).
    • EPOC is the recovery process and allows the body to return to its ‘normal’ state and replenish ‘energy stores’.
    • EPOC occurs in two phases; the fast stage and the slow stage .
  • 5. The Fast stage
    • Alactacid debt (PC Stores): it takes approx 3 minutes for PC stores to fully recover and 30 seconds for 50% recovery . The process requires approx 4 litre of O2.
    • Myoglobin recovery : Myoglobin is found in muscles and transports O2 to the Mitochondria for aerobic metabolism. Myoglobin loses O2 during exercise. It takes 0.51 seconds to replace O2 stored in myoglobin and the process takes 1-2 minutes.
  • 6. The Slow Stage.
    • Lactacid debt: lactic acid is removed from the body it can take an hour for full recovery. It takes place in 4 ways (see page 282).
    • Removal of CO2: How is it removed? Refer to AS notes.
    • Replenishment of glycogen stores : glycogen stores in liver and muscle are low. The only way to replenish stores is by eating or drinking high carb drinks. It can take up to 48 hours to fully replenish glycogen stores (such as high intensity training).
  • 7. Implications for planning training sessions.
    • PC stores are fully recovered after 3mins. If you are training for speed/strength you should allow enough time for PC stores to recover.
    • An effective cool down speeds up the recovery process. How?
    • Monitor training intensities so OBLA can be avoided.
    • Warm-up thoroughly to avoid a large O2 deficit
  • 8. Task
    • In small groups discuss; how you would answer the question, make bullet points of how you would answer it.
    • Q. The recovery process is concerned with returning the body to its pre-exercise state. Identify and describe the processes that take place during O2 debt/EPOC. [6].
    • Draw the diagram on page 280 and label the stages of the recovery process. Draw the diagram big so you can label clearly!!!