Exercise physiology - EPOC and recovery

Question 1

Define oxygen deficit

Answer 1

Volume of oxygen to complete an activity entirely anaerobically

Question 2

Define oxygen debt

Answer 2

Temporary oxygen shortage in body tissue that must be repaid as a result of exercise

Question 3

What does EPOC stand for

Answer 3

Excess post exercise oxygen consumption

Question 4

What causes fatigue after exercise

Answer 4

Lost O2 stores in myoglobin, ATP-PC and glycogen stores depleted, high lactate levels

Question 5

What is the main aim of recovery

Answer 5

Remove all waste products from muscle tissue and replenish fuel stores

Question 6

What is EPOC

Answer 6

The volume of O2 required post exercise

Question 7

When is EPOC the highest

Answer 7

The higher intensity (more anaerobic) it is

Question 8

Why is EPOC highest during anaerobic exercise

Answer 8

O2 demand not met and lactic acid accumulation uses O2 through oxidation

Question 9

What are the 2 components of recovery

Answer 9

Alactacid, lactacid

Question 10

What component of recovery is the fast one

Answer 10

Alactacid

Question 11

What component of recovery is the slow one

Answer 11

Lactacid

Question 12

What does alactacid mean

Answer 12

Before lactic acid

Question 13

How much of EPOC does alactacid account for

Answer 13

Around 10%

Question 14

How much O2 is required to complete the alactacid component of recovery

Answer 14

1-4 litres

Question 15

What are the 2 main functions of the alactacid component of recovery

Answer 15

Replenish O2 in blood and muscles, resynthesize ATP-PC

Question 16

What occurs during the alactacid component of recovery after 30 secs

Answer 16

Resynthesize 50% of ATP-PC stores

Question 17

What occurs during the alactacid component of recovery after 1 minute

Answer 17

O2 saturates blood stream and combines with haemoglobin (HbO2)

Question 18

What occurs during the alactacid component of recovery after 3 minutes

Answer 18

Full restoration of ATP-PC, oxymyoglobin link restored in muscles

Question 19

What are the 3 main functions of the lactacid component of recovery

Answer 19

Remove lactic acid and replenish O2, provision of energy, maintain body temp

Question 20

Where does lactic acid accumulate

Answer 20

Capillary beds

Question 21

What happens to lactic acid post exercise

Answer 21

Converts back to pyruvic acid

Question 22

What happens to the pyruvic acid once its converted from lactic acid

Answer 22

Oxidised or converted to glycogen

Question 23

What % of converted pyruvic acid is oxidised, and where does it go

Answer 23

50-75% in mitochondria into Kreb cycle

Question 24

What % of converted pyruvic acid is converted to glycogen, and where does it go

Answer 24

10-25% stored in muscles and liver

Question 25

What occurs to the small amount of remaining pyruvic acid not converted to pyruvic acid or glycogen

Answer 25

Converted to protein by cori cycle in the liver

Question 26

What is the EPOC energy cost of the second phase of the lactacid component (energy provision)

Answer 26

1-2% of lactacid EPOC

Question 27

What is the EPOC energy cost of the third phase of the lactacid component (maintain body heat)

Answer 27

70% of lactacid EPOC

Question 28

How long does the lactacid component of recovery take

Answer 28

1-24 hours depending on intensity

Question 29

How much O2 does the lactacid component use

Answer 29

5-8 litres