Sports ScienceSports Science

5.5 Recovery after exercise5.5 Recovery after exercise

Learning objectivesLearning objectives

Be able to define and describe Be able to define and describe aerobic and anaerobic respirationaerobic and anaerobic respiration

Understand how blood glucose Understand how blood glucose levels are controlledlevels are controlled

Anaerobic respirationAnaerobic respiration

Releases energy from glucose Releases energy from glucose without using oxygenwithout using oxygen

Strenuous sport – oxygen not Strenuous sport – oxygen not supplied quick enoughsupplied quick enough

By-product lactic acid – makes your By-product lactic acid – makes your muscles achemuscles ache

Oxygen DebtOxygen Debt

Lungs and heart couldn’t keep up – Lungs and heart couldn’t keep up – Anaer. Resp.Anaer. Resp.

Lactic acid needs to be removedLactic acid needs to be removed Broken down into carbon dioxide and waterBroken down into carbon dioxide and water Needs oxygenNeeds oxygen

Muscles don’t work properly until:Muscles don’t work properly until: Removed lactic acid (20 min)Removed lactic acid (20 min) Replaced energy (20 min)Replaced energy (20 min) Top up haemoglobin (24 hrs)Top up haemoglobin (24 hrs) Replenish glycogen (24 hrs)Replenish glycogen (24 hrs)

Repaying debtRepaying debt

Warming down – keeps your heart Warming down – keeps your heart rate and breathing rate uprate and breathing rate up ‘‘Active recovery’Active recovery’

Repays oxygen debt – removing Repays oxygen debt – removing lactic acidlactic acid

Lactic acid stays in your blood if you Lactic acid stays in your blood if you don’t ward downdon’t ward down

GlycogenGlycogen

Glucose cannot be stored as glucoseGlucose cannot be stored as glucose Converted to starch called glycogenConverted to starch called glycogen Stored in Liver (20%) and muscles (80%)Stored in Liver (20%) and muscles (80%)

Blood sugar controlled by 2 hormones Blood sugar controlled by 2 hormones produced by liverproduced by liver Insulin and glucagonInsulin and glucagon

Diabetics – can’t produce insulinDiabetics – can’t produce insulin Dangerously high blood sugarDangerously high blood sugar

Controlling blood Controlling blood glucoseglucose

Too muchToo much Digesting Digesting

carbohydratescarbohydrates Increase blood Increase blood

glucoseglucose Stimulate pancreas Stimulate pancreas

to produce to produce insulininsulin Liver converts Liver converts

glucose into glycogenglucose into glycogen Stored energyStored energy

Too littleToo little Exercise/respirationExercise/respiration Reduces blood Reduces blood

glucoseglucose Stimulates Stimulates

pancreas to pancreas to produce produce glucagonglucagon

Liver converts Liver converts glycogen to glucoseglycogen to glucose

Released energyReleased energy

Key pointsKey points

Your body cannot store glucose in Your body cannot store glucose in your blood. Instead you store it as your blood. Instead you store it as starch, called glycogen, in your liver starch, called glycogen, in your liver (20%) and your muscles (80%)(20%) and your muscles (80%)

The hormones insulin and glucagon The hormones insulin and glucagon control your blood sugar levelscontrol your blood sugar levels