EPOC

Question 1

What are the two components of EPOC?

Answer 1

Fast alactacid
Slow lactacid

Question 2

What happens as exercise ends?

Answer 2

The lactic acid levels are high, so recovery is needed to get back to the pre-exercise state

Question 3

How much of EPOC is fast alactacid component of recovery?

Answer 3

10% of EPOC

Question 4

What is the fast alactacid component of recovery?

Answer 4

It shows the volume of oxygen, 1-4L, needed to complete initial jobs to return the body to a pre exercise state

Question 5

What are the roles of the fast alactacid component of recovery?

Answer 5

• Replenishment of blood and muscle oxygen
• Resynthesis of ATP and PC stores

Question 6

How is blood and muscle oxygen replenished in the fast alactacid component of recovery?

Answer 6

After 3 minutes, oxygenated blood restores oxyhaemoglobin link in muscle cells

Question 7

What is the effect of restoring muscle phosphogen?

Answer 7

It provides phosphate to restore high energy bonds to ADP and creatine

Question 8

What is the slow lactacid component of recovery?

Answer 8

It shows the volume of oxygen, 5-8L, needed to complete more complex and timing jobs to return the body to a pre-exercise state

Question 9

What are the roles of slow lactacid component of recovery?

Answer 9

• Provision of energy to maintain body ventilation, circulation and temperature
• Removal of lactic acid and replenishment of glycogen

Question 10

What is the total energy cost of slow lactacid?

Answer 10

1-2% which is very low

Question 11

What happens to body temperature during recovery?

Answer 11

Heat production excels heat removal, causing a rise in body temperature.

Question 12

How does a rise in body temperature affect the metabolism?

Answer 12

For every 1c rise in temperature, metabolic rate increases by 15%

Question 13

What happens to 50-70% of pyruvic acid in slow lactacid component?

Answer 13

it is oxidised and re-enters the Kreb’s cycle and ETC to produce CO2, H2O and energy anaerobically

Question 14

What happens to ‘small amounts’ of pyruvic acid in slow lactacid component?

Answer 14

It is converted to protein in the Cori cycle and removed in sweat and urine

Question 14

How does a warm-up effect EPOC?

Answer 14

There is a minimised reliance on anaerobic systems due to accelerating the use of the aerobic systems. This reduces the oxygen deficit

Question 15

How do cooling aids effect EPOC?

Answer 15

They lower body temperature post event to bring the body temperature back to resting levels

Question 16

How does the intensity of training impact EPOC?

Answer 16

Higher intensity of training increases efficiency of EPOC due to increased muscle mass, ATP-PC stores and buffering capacity

Question 17

How do work:rest ratios impact EPOC?

Answer 17

Using the correct W:R ratio maximises recovery:
Explosive: 1:3 to restore PC stores
High intensity: 1:2 to increase buffering capacity
Aerobic capacity and endurance: 1:1 to delay OBLA and muscle fatigue

Question 18

How do strategies and tactics impact EPOC?

Answer 18

They allow a 30 second relief for 50% ATP-PC replenishment.

Question 19

How does nutrition impact EPOC?

Answer 19

• Creatine loading= maximise PC stores
  Carbohydrate loading= maximises glucose and glycogen stores
  Bicarbonate= enhances buffering process