EPOC- recovery

Question 1

What is the recovery process?

Answer 1

• The recovery process is used to return the body back to its ‘pre-exercise state’.
  1. Heart rate back to resting.
  2. Breathing (O2 consumption).
  3. Restoration of ATP, PCr and Glycogen stores.
  4. Removal of waste products (blood lactate levels).

Question 2

What is EPOC?

Answer 2

• Excess post-exercise oxygen consumption.
• The extra oxygen that needs to be consumed after exercise to return the body to its ‘pre-exercise state’.

Question 3

What is Stage 1 of the Two stages of EPOC?

Answer 3

Stage 1- the fast replenishment stage.

1. Takes 2-3 minutes.
2. Uses 4 litres of oxygen.
3. Restoration of ATP.
4. Restoration of PCr stores.
5. Re-saturation of myoglobin with oxygen.

Question 4

What is Stage 2 of the Two Stages of EPOC?

Answer 4

Stage 2- the slow replenishment stage.

1. Takes up to 2 hours.
2. Uses 5-10 litres of oxygen.
3. Removal of lactic acid- can take up to 1 hour depending on the intensity and duration.
4. Maintenance of elevated heart and respiratory rates.
5. Replenishment of muscle glycogen stores.

Question 5

How is lactic acid removed?

Answer 5

1) Oxidation into CO2 and water.
2) Converted back into pyruvate.
3) Converted into glycogen via the Cori cycle in the liver.
4) Converted into protein.
5) Excreted as sweat and urine.

Question 6

Understanding EPOC….

Answer 6

1. Resting HR.
2. Exercise commences.
3. Body works anaerobically as there is insufficient oxygen available.
4. Both anaerobic systems (ATP-PC + Anaerobic Glycolytic) will be used until sufficient oxygen becomes available for the body to work aerobically.
5. During this time an oxygen deficit occurs.
6. Exercise ceases.
7. Oxygen intake must remain high in order to return the body to its ‘pre-exercise state’.
8. EPOC.

Question 7

Other factors to consider….

Answer 7

1. Glycogen replenishment
   - Carbo window= 2 hours.
   - Intensity and duration will determine how long this lasts.
   - Eating carbohydrates following exercise will aid in this.
2. Increased activity of hormones
   - Help the intake of oxygen.
3. Increased body temp
   - Aid in recovery (improved circulation= more oxygen to muscles).
   - However O2 intake must remain high in order to cover the extra energy demands.