Recovery from Exercise
What is Excess post-exercise oxygen consumption?
Repayment of oxygen deficit at the onset of exercise
What is the lactate threshold?
The point at which blood lactic acid rises systemically during incremental exercise
What is RER?
Respiratory Exchange Ratio
What release hormones into the blood?
Endocrine Glands
Epinephrine & Norepinephrine
Increase vasoconstriction, heart rate, glycogenolysis, and lypoysis, adrenal gland
What happens in the rapid portion of oxygen debt? (2)
Re-synthesis of stored phosphocreatine
Replenishing muscle and blood oxygen stores
What causes the lactate threshold?
Low Muscle Oxygen, Accelerated Glycolysis, Recruitment of Fast-Twitch muscle fibers, reduced rate of lactate removal from the blood
At what RER are we mostly running off Fats? What about Carbs?
0.7 for fats
1.0 for carbs
How do hormones exert their effect?
By binding to a specific protein receptor
Antidiuretic Hormone
Retention of water, posterior pituitary gland
What happens in the slow portion of oxygen debt? (4)
Elevated heart rate and breathing
Elevated body temperature
Elevated epinephrine and norepinephrine
Conversion of lactic acid to glucose
What are practical uses of lactate threshold?
Predict performance and help with training programs as it can be a marker of training intensity
What percent VO2 are fats the primary fuel source? What about carbs?
>70% VO2 for carbs
What is upregulation?
increase in receptor number in response to low concentration of hormone
Ghrelin
Stimulate Appetite, stomach
Why is EPOC greater following high-intensity exercise?
Higher body temp, greater depletion of PC, greater blood concentrations of lactic acid, higher levels of epinephrine and norepinephrine
Does lactate cause muscle soreness?
NO
microscopic injury to muscle fibers leads to inflammation
Describe the cross over concept, why does it happen?
the shift from fat to carbohydrate metabolism as exercise intensity increase
Due to recruitment of fast muscle fiber and increasing blood levels of epinephrine
What is down regulation?
Decrease in receptor number in response to high concentration of hormone
Leptin
decrease appetite, adipose tissue
Does exercising after a max workout increase or reduce lactic acid concentration? Why?
Light intensity exercise (30-40% VO2 max) helps get rid of lactic acid from the blood more rapidly.
What is the lactate shuttle? Where can lactate be shuttled to create glucose?
Lactate that is produced in one tissue is transported to another.
The liver
What percent VO2 does the cross over begin?
approx 35% VO2 max
Concentration of Hormone, Number of receptor, affinity of the receptor
Growth Hormone
stimulates growth and cell reproduction, anterior pituitary gland