Recovery IGCSE

Suggest three reasons why deep breathing is essential for recovery after exercise

• we need to supply more oxygen to the blood.

  
  

• we need to raise our heart beat.

• large quantities of oxygen are required to help clear the oxygen debt.

• 
  large quantities of oxygen are required to convert lactic acid into water and carbon dioxide.

State the name of the process of taking additional oxygen needed by the cells in the body to remove lactic acid created by anaerobic respiration

• 
  EPOC

• lactic acid elimination
• carbon dioxide removal
• oxygen surplus

State the name of the term used to describe the temporary oxygen shortage in the body tissues arising from exercise.

• ischemia
• anoxia
• asphyxia
• Oxygen Debt

State four factors that affect recovery.

• Quality of sleep

• Age

• Quality of facilities

• Overall strength and fitness

• Genetic

Suggest why Quality of sleep may affect a performers recovery time after an aerobic exercise session.

• 
  sufficient sleep allows performers to recover more quickly.

• The quality of sleep only affects a performer's energy levels, not their recovery time after an aerobic exercise session.
• Performers who sleep less actually have faster recovery times after an aerobic exercise session.
• Quality of sleep has no impact on a performer's recovery time after an aerobic exercise session.

Suggest why the Intensity of exercise may affect a performers recovery time after an aerobic exercise session.

• 
  the harder a person exercises the longer the period of recovery.

• Higher intensity exercise leads to less muscle damage and depletion of energy stores, requiring a shorter recovery period.
• Intensity of exercise has no effect on a performer's recovery time after an aerobic exercise session.
• Higher intensity exercise leads to faster recovery time due to increased blood flow and oxygen delivery to the muscles.

Answer explanation

If the intensity of the exercise is high, the performer will require a longer recovery time to allow their body to return to its natural state.

If the intensity of the exercise is not so high than a performer will require less time to recover.

Suggest one reason why a performer's age may affect a recovery time after an aerobic exercise session.

• Improved mental recovery ability
• Increased physical recovery ability
• No effect on recovery time
• 
  older people take longer to recover.

Answer explanation

Younger people have the ability to recover in a much quicker time than older people.

As people get older their bodies require a longer time to recover

Suggest one reason why the Quality of equipment used may affect a recovery time of a performer after an aerobic exercise session.

• 
  running shoes or protective equipment can reduce the impact on joints so less damage and so quicker recovery..

• Using poor quality equipment can actually speed up recovery time by challenging the body more.
• The quality of equipment has no impact on recovery time after an aerobic exercise session.
• High-quality equipment can improve recovery time by providing better support and reducing strain on the body.

Suggest three ways that Excess Post-exercise Oxygen Consumption (EPOC) can aid recovery after the race.

• 3. EPOC decreases the body's metabolic rate, leading to a lower calorie burn after the race, which hinders weight management.
• Heart rate stays high and reduces gradually as oxygen levels are replenished in the cells, and waste products are removed.

• Breathing rate remains high after intense exercise as the body needs to take in excessive amounts of air.

• Allows a performer to maintain high rates of aerobic respiration to aid recovery to return the body to its normal state.

Answer explanation

after intense exercise the body needs to take in excessive amounts of air / oxygen / breathing rate stays high / reduces gradually;

heart rate stays high / reduces gradually;

body temperature stays high / reduces gradually;

removes carbon dioxide; removes lactic acid;

allows a performer to maintain high rates of aerobic respiration to aid recovery (provides energy) to return the body to its normal state; restores glycogen;

Four factors that may affect the recovery time of the performer after the period of aerobic physical activity.

Answer explanation

1 mark for each explanation. for example:

intensity of exercise: the harder a person exercises the longer the period of recovery;

age: older people take longer to recover;

sleep: quality / sufficient sleep allows performers to recover more quickly;

quality of equipment: running shoes / protective equipment can reduce the impact on joints so less damage and so quicker recovery;

overtraining: if a performer has been overtraining they will recover more slowly / risk overuse injury so take longer to recover;

genetics: some people inherit from their parents the ability to recover more quickly than other people;

diet: recovery will be slowed if post-exercise nutrition is not taken at the right time.

use of cool down / massage / ice baths / recovery aids: use of these aids / techniques may reduce recovery time;

lifestyle: taking some drugs can speed up or slow down recovery / alcohol or smoking may reduce recovery;

level of fitness: a fitter performer will have a faster recovery / take less time to recover; general health: poor health / existing medical conditions can result in recovery taking longer.