EPOC: implications of recovery on training

Question 1

knowledge of EPOC

Answer 1

• essential for performer and coach
• maintain training efficiency and ensure repeated peak performances

Question 2

warm up

Answer 2

• ↑ respiratory, heart, and metabolic rates
• accelerates use of aerobic system
• minimises anaerobic systems and LA
• reduced oxygen deficit

Question 3

active recovery

Answer 3

• maintains respiratory and heart rates ↑ blood flow
• faster LA removal and lactacid component
• 40 - 60% VO2 max
• passive: reduces temp and metabolic rate

Question 4

cooling aids

Answer 4

• lower body temp reducing metabolic rate and demand on lactacid component
• speed up LA removal and reduces DOMS

Question 5

intensity of training

Answer 5

• should be specific to energy systems, muscle fibre type and demands of activity
• high intensity: ↑ ATP + PC stores so efficient alactacid, ↑ LA tolerance - less demand on lactacid
• low intensity: aerobic and CV efficiency, delayed OBLA, maximises O2 delivery

Question 6

work relief ratios

Answer 6

• ATP - PC system - 1:3+ to allow resynthesis
• glycolytic - 1:2 to build up tolerance
• aerobic - 1:0.5 to delay OBLA and fatigue

Question 7

strategies and tactics

Answer 7

• time-outs/subs for 50% resynthesis
• maintain possession
• set plays, marking, and running strategies

Question 8

nutrition

Answer 8

• PC: load creatine, phosphagen, and protein
• glucose/glycogen: carbo-load
• to tolerate LA: bicarbonate and nitrates