SAC 2 & 3 PREPARATION
• Interplay of energy systems
• Use of data to explain the relationships of E/S’s
• Fatigue mechanisms
• Recovery methods
SAC 3
 ACUTE RESPONSES TO PHYSICAL ACTIVITY
 Make sure you know the 3 systems that acute
responses occur in:
 Circulatory
 Respiratory
 Muscular
Changes take place immediately exercise begins and
these changes return to normal after exercise ends.
What activities did we do?
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50m sprint (maximal intensity)
1 minute max sit up test
400m sprint (maximal intensity)
800m run (maximal intensity)
Basketball competitive game (15 minutes)
 What happened to each of the acute reponses for
each of the 3 systems for the activities?
Graphs – to do today!
 Draw and label appropriate graphs to show the data
your group collected relating to heart rate,
respiratory frequency and body temperature for each
activity undertaken.
 Draw 3 graphs – one for HR, one for RR and for Body
Temp.
Acute changes
 What are acute changes compared with Chronic
adaptations?
 Use your data: what has exercise intensity and
duration got to do with acute responses? Talk about
this as a class.
 How would the results be different if we were dealing
with an elite aerobic athlete?
SAC 4 – 4 x 40 second sprints
Active recovery
 ACTIVE RECOVERY - maintains O2 levels higher than if
the person was simply to sit down.
 This speeds up removal of lactic acid that actually
impedes recovery
 It creates a ‘muscle pump’ that increases rate of
oxygen supply and waste removal via circulatory
system (muscles pressing on blood vessels
surrounding active / working muscles)
 Prevents venous pooling
Passive recovery
 PASSIVE RECOVERY - PC is restored as soon as rest
occurs (alactacid (rapid) part of oxygen debt.
 10 minutes to restore 100% of PC.
 Please note that low pH caused by lactic acid
accumulation will slow PC restoration, as will a slow
supply of oxygen. This is why having a high aerobic
capacity can actually benefit anaerobic performances
as well and why teams focus on building this up
during pre-season training.
Hydrogen ions
 When lactate threshold is exceeded we see large
amounts of hydrogen ions accumulate – this is usually
about 85% MHR.
 ACTIVE recovery is recommended to remove H+ ion
build up because of the reasons mentioned (previous
slide).
 If you rested (passive) it will take 1-2 hours to remove
H+ ions. If you do an active recovery this drops to 30
min – 1 hour.
Think about the sprints…
Active versus Passive…
 How would the type of recovery (2min rest vs 2 min
Active recovery) effect the percentage contribution
of the three energy systems?
 Would a passive recovery assist PC stores – so in the
second sprint how would this effect the % use of the
ATP PC system?
 Eg 1st sprint ATP PC % = 30% for both subjects, in the
second sprint who would use the ATPPC system more
– the active or passive recovery? Why…
 Eg 2nd sprint ATP PC % = 27% passive recovery and only
20% for the active recovery – explain…..
Data – use it!!!
 In this SAC you will need to use the data to prove
what you know about energy system interplay &
recovery. You know:
 Distance covered
 Heart rate
 Respiratory rate
PC System
 Which sprint would have had the higher PC
contribution?
 The first sprint – because from the word ‘go’ all three
E/S’s start to release energy from the breakdown of
ATP to ADP for muscle contractions. The ATP PC
system would contribute most of the energy for the
first 5-6 seconds at which point the lactic acid system
would take over as the main producer and keep this
role until the end of the 40 second sprint.
 Remember that all along the aerobic energy system is
increasing its contribution – how much do you think it
would contribute at the 40 second mark??? 30-35%
Lactic Acid System
 After the 6 second mark the Lactic Acid system starts
to dominate energy production. With an active
recovery we have less use of the PC system and hence
slower times or drop in distance covered – this is
evidence of the lactic acid system being used.
 If the respiratory rate increases how does this
indicate the use of the lactic acid system? After the
sprint if RR increases this may indciate the need to
break down lactate and H+ ions. RR increases when
LIP or LSS is exceeded.
 Passive recovery would have higher lactate and H+
ion levels – active recovery would double the amount
of H+ and lactate broken down.
Aerobic Energy System
 The aerobic energy system will contribute the most to
the final sprint especially with the active recovery, the
RR are higher but the ATP rate is slower and muscle
contractions associated with lower distances
recorded and slower work rates.
 The aerobic energy system in recovery:
 Oxidises lactate and hydrogen ions
 Resynthesises / restores PC
By the 4th sprint the aerobic ES will contribute above 50%
despite it only lasting 40 seconds as there has been
continuous activation of the aerobic ES.
Dietary recovery strategies
 High GI diet post exercise
 Carb gels
 Water / hydration
Non Dietary recovery strategies
 Active recoveries
 Application of ice vests
 Use of cool rooms during
½ time break etc
 Massage