IGCSE P.E. Ch. 4.2: Recovery

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 convert lactic acid into water and carbon dioxide.

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

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.

• Oxygen Debt

• Aerobic respiration

• Anaerobic respiration

• EPOC

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

• Oxygen Debt

• Aerobic Respiration

• Anaerobic Respiration

• EPOC

State four factors that affect recovery.

• Quality of sleep

• Age

• Quality of facilities

• Overall fitness

• Intensity of exercise

Answer explanation

intensity of exercise:

age:

sleep:

quality of equipment:

overtraining:

genetics:

environment:

diet:

hydration:

use of cool down / massage / ice baths / recovery aids:

lifestyle:

level of fitness:

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

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

• older people take longer to recover.

• sufficient sleep allows performers to recover more quickly.

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

Answer explanation

Good quality sleep helps a performers body recovery physically and mentally, which will allow for a quicker recovery time.

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.

• older people take longer to recover.

• sufficient sleep allows performers to recover more quickly.

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

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.

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

• older people take longer to recover.

• sufficient sleep allows performers to recover more quickly.

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

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.

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

• older people take longer to recover.

• sufficient sleep allows performers to recover more quickly.

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

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

• More lactic acid is produced and stored in the cells.

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

• The body requires more carbon dioxide to be delivered to the fatigued muscles.

• heart rate stays high and reduces gradually as oxygen levels are replenished in the cells, and waste products are removed.

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

Answer explanation

3 from:

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;

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

[4]

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.