Learning Intention- To Understand the effect of intensity and duration of oxygen use.
Oxygen deficit - Temporarty Shortage. = LAG!!!!!! (Gaming Termintology.)
Oxygen Debt/Epoc-???
SLIDE 1)
When we being exercise, there is a direct relantionship with intenisty and HR
There is also a direct relationship with intensity and O2 needs/consumption.
Regardless of how intense you work, any Higher in intensity will nean Higher your anaerobic energy production - meaning increased LA & H+
This is because we do not have the immediate amount of required O2... This means we create an O2 deficit
The size of the deficit depends greatly on the intensity, duration, and type of the activity undertaken - as well as any rest periods the athlete had..
When we stop exercising the amount of ATP required Drops dramatically...
However, the amount of O2 consumed remains high - you keep puffing!!
This is called Oxygen Debt or EPOC - Excess Post-Exercise Oxygen Consumption.
O2 debt or EPOC is defined as 'the volume of O2 used during recovery above what is required at normal resting levels...
EPOC can also be broken into two parts....
Slide 2)
The first phase of EPOC is called Alactacid Component. During this period, our body restores PC ready for more intense exercise if required...
The second phase is called the Lactacid component. During this phase, our body removes LA through absorbing and removing H+. Lactate is also converted back to glycongen for future use.
The size of EPOC depends on the amount of LA produced. EPOC is extended when an active recovery is undertaken which is often the case in most team and endurance events.
Slide 3) 1. Fuel Depeltion. Depletion of intra-muscular ATP and phosphocreatine (PC) stores.
Passive Recovery
70% PC stores after 30 Secs, 93% after 90 seconds.
Up to 10mins to fully 'restock' - quicker wth higher aerobic fitness levels.
Anaerobic Glycolysis
Incomplete breakdown of glucose without oxygen. H+ and Pi created resulting in decreased muscle contraction/ contraction force.
Active recovery.
H+ removal between 30mins - 1 hour.
Up to 10mins to fully 'restock' - quicker wth higher aerobic fitness levels.
Aerobic
Depletion of Carbohydrates means that the athlete must use Fats/Lipids to fuel activity and ultmately decreased level of intensity. Known as 'Hitting the walls'...
Consume sports drinks during activity.
Consume High-Gi foods / fluids immediately activity finishes.
Within 30mins; 1-1.5g CHO per KG of Body Weight
Consuming CHO within 1 hour = 100% glycogen restoration in 24 hours.
Consuming no CHO until 5+ hrs= Up to 5 days for 100% restoration.
Accumulation of Metabloic by-products.
Hydrogen Ion (H+)
Hydrogen Ions are accumulated through LA production... REMEMBER- LA is not a reason for fatigue, it is the H+ that affects the body's ability to breakdown glycogen and reduce the rate of ATP production.
Inorganic Phosphates (Pi)
Inorganic Phosphates are considered one of the major fatigue factors in any exercise... Pi accumalation decreases both nerve transmission and muscle contraction force.
Fast removal = Faster Recovery
ACTIVE Recovery= 30 mins - 1 hour for total removal
PASSIVE recovery= 1hr - 2hrs for total removal.
ACTIVE Recovery allows for higher 02 consumption, assiting in LA removal / glycogen resynthesis. Prevents Venous Pooling.
MASSAGE and HOT/COLD showers - creates a 'pump'