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Summary Recovery and EPOC
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AS level physical education notes
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Benefits of a warm-up: allowing youto work aerobically
• Increased muscle/body temperature which
for longer.
Increases elasticity of fibres and speed
of nerve impulses which Increases speed of •
muscle contraction. increases HR
decreases
•
Better reaction time in game OBLA
• Blood flow increases , more O2 to muscles. releases
• Increases enzyme activity making you more alert activates adrenaline Increased More 02 taken in
muscle memory blood Flow → and utilised
Benefits of cool-down: •
• Removal of waste products (lactic acid) speeds up
• Re saturation of myoglobin with oxygen Benefits Of
reaction time
warm up
repays 02 dept in sport Increased
increased enzyme activity •
by low intensity
Prevents blood exercise elasticity of
pooling muscles Increased body
temperature makes you more
restore
increase in speed elert, speeds up
myoglobin
creatine Phosphate < cool and force of warmer muscles reaction time.
replenishes at down contraction have increased
faster rate W decrease body enzyme activity
temperature producing energy
removes quicker. Treatment Of Injury
LA quicker
cool-down Recovery: active cool down
nutrition
Protection → taking weight off
Rest → reduce activity/movem
Ice baths/cryotherapy 1 ce → controls swelling
• Prevents blood pooling Oxygen tents Éompression → to support/cont
• Gradually decreases HR bringing Electro therapy Elevate → up above heart level
body temperature down compression clothing
• Doin g low intensity exercise (jog)
more 02 taken in to repay oxygen dept oxygen Tents
• Re saturate myoglobin stores
• Faster removal of lactic acid back ↳ increases 02 supply to injured area
into energy helps return you to peak performance
• creatine phosphate stores will replenish faster healing of tissue, ligaments + fractures
at faster rate. reduces swelling and pain
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