Apex Peptides
06-26-2015, 08:49 PM
Have you ever had an ass-blasting leg workout? I'm sure you have. Have you ever wondered why your legs don't get as sore the next day if you do some light walking immediately after workout? Here's why!
http://www.vcepehub.com/wiki/241150
Active/Passive Recovery
Tags: VCE physical education resources help recovery active passive
Active recovery and passive recovery refer to the techniques used immediately after a bout of exercise in order to either replenish PC stores or remove waste products such as lactic acid. They have a role in recovery before the next immediate effort (e.g. the second high jump attempt) or before the next exercise session.
Active Recovery
Involves completing a low-intensity activity (e.g. jogging) for about 5-10 min. This causes:
• Increased oxygen consumption compared to passive recovery
• Increased blood flow compared to passive recovery
• Muscles contract, this "muscular pump" moves blood out of veins and helps circulation
This means:
• Prevents venous pooling (accumulation of blood in veins)
• Allows for quicker removal of lactic acid/other waste products
• Prevents muscle soreness (by removing fatiguing by products)
The recovery time until a repeat effort depends on the time above LIP. Removal of lactic acid to rest levels:
• with active recovery:
– 50 per cent removal: 15 minutes
– 95 per cent removal: 30 minutes
• with passive recovery:
– 50 per cent removal: 30 minutes
– 95 per cent removal: 60 minutes
Passive Recovery
This involves the athlete lying or sitting down after an exercise bout. This causes:
• Oxygen to be freed for replenishment of ATP-PC
This means:
• Lactic acid removal is slower compared to active recovery
• Allows for the most rapid re-synthesis of ATP-PC
The recovery time until a repeat effort depends on the duration and intensity of the previous effort. If all creatine phosphate stores are depleted:
• with passive recovery:
– 70 per cent replenishment: 30 seconds
– 98 per cent replenishment: 3 minutes
Conclusion
From the above information, active recovery is best after events mostly involving the lactic acid and anerobic systems as it allows for removal of fatiguing by products and hence decreases the time needed for recovery before the next training session or event. An example would be a 400m runner.
Passive recovery is best after short events of high-intensity as it allows for replenishment of PC stores. This means an athlete such as a long jumper will be able to use more of the ATP-PC system to provide a faster rate of ATP synthesis for their next immediate attempt.
Some of this information was sourced from the VCAA Physical Education Exams of 2006 and 2007.
http://www.vcepehub.com/wiki/241150
Active/Passive Recovery
Tags: VCE physical education resources help recovery active passive
Active recovery and passive recovery refer to the techniques used immediately after a bout of exercise in order to either replenish PC stores or remove waste products such as lactic acid. They have a role in recovery before the next immediate effort (e.g. the second high jump attempt) or before the next exercise session.
Active Recovery
Involves completing a low-intensity activity (e.g. jogging) for about 5-10 min. This causes:
• Increased oxygen consumption compared to passive recovery
• Increased blood flow compared to passive recovery
• Muscles contract, this "muscular pump" moves blood out of veins and helps circulation
This means:
• Prevents venous pooling (accumulation of blood in veins)
• Allows for quicker removal of lactic acid/other waste products
• Prevents muscle soreness (by removing fatiguing by products)
The recovery time until a repeat effort depends on the time above LIP. Removal of lactic acid to rest levels:
• with active recovery:
– 50 per cent removal: 15 minutes
– 95 per cent removal: 30 minutes
• with passive recovery:
– 50 per cent removal: 30 minutes
– 95 per cent removal: 60 minutes
Passive Recovery
This involves the athlete lying or sitting down after an exercise bout. This causes:
• Oxygen to be freed for replenishment of ATP-PC
This means:
• Lactic acid removal is slower compared to active recovery
• Allows for the most rapid re-synthesis of ATP-PC
The recovery time until a repeat effort depends on the duration and intensity of the previous effort. If all creatine phosphate stores are depleted:
• with passive recovery:
– 70 per cent replenishment: 30 seconds
– 98 per cent replenishment: 3 minutes
Conclusion
From the above information, active recovery is best after events mostly involving the lactic acid and anerobic systems as it allows for removal of fatiguing by products and hence decreases the time needed for recovery before the next training session or event. An example would be a 400m runner.
Passive recovery is best after short events of high-intensity as it allows for replenishment of PC stores. This means an athlete such as a long jumper will be able to use more of the ATP-PC system to provide a faster rate of ATP synthesis for their next immediate attempt.
Some of this information was sourced from the VCAA Physical Education Exams of 2006 and 2007.