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Active vs. Passive Recovery

Active vs. Passive Recovery. Recovery after exercise is associated with reduction of blood lactate concentration Active recovery (low intensity aerobic exercise) reduces recovery time compared to passive recovery During active recovery, blood flow to the active muscles remains high

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Active vs. Passive Recovery

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  1. Active vs. Passive Recovery • Recovery after exercise is associated with reduction of blood lactate concentration • Active recovery (low intensity aerobic exercise) reduces recovery time compared to passive recovery • During active recovery, blood flow to the active muscles remains high • Since the energy consumption during active recovery remains high, the use of lactate as an energy source is higher compared to passive recovery

  2. Active vs. Passive Recovery • Recovery after exercise is associated with reduction of blood lactate concentration • Active recovery (low intensity aerobic exercise) reduces recovery time compared to passive recovery • During active recovery, blood flow to the active muscles remains high • Since the energy consumption during active recovery remains high, the use of lactate as an energy source is higher compared to passive recovery

  3. Economy of Movement and Mechanical Efficiency in Exercise • Efficiency- the relation between input and resulting output • The quantity of energy required to perform a particular task in relation to the actual work accomplished • Economy of physical effort

  4. Mechanical / biomechanical efficiency Environmental factors Economy

  5. Mechanical Efficiency Mechanical efficiency (%) = x 100 Input of energy Actual mechanical work accomplished kgm = x 100 VO2 תפוקה = השקעה

  6. Mechanical Efficiency Example: - 13,300 kgm of work were generated during 15 minute ride on a stationary bicycle. - Total oxygen consumption 25 liters. Mechanical efficiency calculation: Energy input: 25 liter of oxygen x 5kcal = 125 kcal 1 kcal = 426 kgm 125 x 426 = 53,250 kgm 13,300 kgm Mechanical efficiency = X 100 = 24.9 % 53,250 kgm

  7. Efficiency of the Human Body • The efficiency of human locomotion in walking, running and cycling ranges between 20-30% • 20-30% of energy consumption is converted to mechanical work and 70-80% is converted directly to heat • During rest 97% of energy consumption is converted directly to heat

  8. Muscle Profile

  9. Muscle Fiber Types

  10. Motor Units Number of muscle fibers Types of muscle fibers

  11. Muscle Fiber Types

  12. Distribution of Muscle Fiber Types • Genetic association • In none active population 40- 50% ST • Long distance runners 50-90% ST • Short distance runners 30-55% ST • Weight lifters 40-60% ST • Muscle fiber type has only a moderate effect on maximal performance

  13. Can training Change Fiber Type? Training a FT -fibered muscle for endurance will not increase the number of ST fibers, nor will training a ST-fibered muscle for strength and power increase the number of FT fibers. With the proper training, FT -B fibers can take on some of the endurance characteristics of FT -A fibers and FT -A fibers can take on some of the strength and power qualities of FT-B fibers. However, there is no inter-conversion of fibers. FT fibers cannot become ST fibers, or vice versa. What an athlete is born with is what he or she must live with.

  14. Economy of Movement and Mechanical Efficiency in Exercise • Efficiency- the relation between input and resulting output • The quantity of energy required to perform a particular task in relation to the actual work accomplished • Economy of physical effort

  15. Mechanical / biomechanical efficiency Environmental factors Economy

  16. Mechanical Efficiency Mechanical efficiency (%) = x 100 Input of energy Actual mechanical work accomplished kgm = x 100 VO2 תפוקה = השקעה

  17. Mechanical Efficiency Example: - 13,300 kgm of work were generated during 15 minute ride on a stationary bicycle. - Total oxygen consumption 25 liters. Mechanical efficiency calculation: Energy input: 25 liter of oxygen x 5kcal = 125 kcal 1 kcal = 426 kgm 125 x 426 = 53,250 kgm 13,300 kgm Mechanical efficiency = X 100 = 24.9 % 53,250 kgm

  18. Efficiency of the Human Body • The efficiency of human locomotion in walking, running and cycling ranges between 20-30% • 20-30% of energy consumption is converted to mechanical work and 70-80% is converted directly to heat • During rest 97% of energy consumption is converted directly to heat

  19. Muscle Profile

  20. Muscle Fiber Types

  21. Motor Units Number of muscle fibers Types of muscle fibers

  22. Muscle Fiber Types

  23. Distribution of Muscle Fiber Types • Genetic association • In none active population 40- 50% ST • Long distance runners 50-90% ST • Short distance runners 30-55% ST • Weight lifters 40-60% ST • Muscle fiber type has only a moderate effect on maximal performance

  24. Can training Change Fiber Type? Training a FT -fibered muscle for endurance will not increase the number of ST fibers, nor will training a ST-fibered muscle for strength and power increase the number of FT fibers. With the proper training, FT -B fibers can take on some of the endurance characteristics of FT -A fibers and FT -A fibers can take on some of the strength and power qualities of FT-B fibers. However, there is no inter-conversion of fibers. FT fibers cannot become ST fibers, or vice versa. What an athlete is born with is what he or she must live with.

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