Exercise physiology - EPOC and recovery Flashcards
Define oxygen deficit
Volume of oxygen to complete an activity entirely anaerobically
Define oxygen debt
Temporary oxygen shortage in body tissue that must be repaid as a result of exercise
What does EPOC stand for
Excess post exercise oxygen consumption
What causes fatigue after exercise
Lost O2 stores in myoglobin, ATP-PC and glycogen stores depleted, high lactate levels
What is the main aim of recovery
Remove all waste products from muscle tissue and replenish fuel stores
What is EPOC
The volume of O2 required post exercise
When is EPOC the highest
The higher intensity (more anaerobic) it is
Why is EPOC highest during anaerobic exercise
O2 demand not met and lactic acid accumulation uses O2 through oxidation
What are the 2 components of recovery
Alactacid, lactacid
What component of recovery is the fast one
Alactacid
What component of recovery is the slow one
Lactacid
What does alactacid mean
Before lactic acid
How much of EPOC does alactacid account for
Around 10%
How much O2 is required to complete the alactacid component of recovery
1-4 litres
What are the 2 main functions of the alactacid component of recovery
Replenish O2 in blood and muscles, resynthesize ATP-PC
What occurs during the alactacid component of recovery after 30 secs
Resynthesize 50% of ATP-PC stores
What occurs during the alactacid component of recovery after 1 minute
O2 saturates blood stream and combines with haemoglobin (HbO2)
What occurs during the alactacid component of recovery after 3 minutes
Full restoration of ATP-PC, oxymyoglobin link restored in muscles
What are the 3 main functions of the lactacid component of recovery
Remove lactic acid and replenish O2, provision of energy, maintain body temp
Where does lactic acid accumulate
Capillary beds
What happens to lactic acid post exercise
Converts back to pyruvic acid
What happens to the pyruvic acid once its converted from lactic acid
Oxidised or converted to glycogen
What % of converted pyruvic acid is oxidised, and where does it go
50-75% in mitochondria into Kreb cycle
What % of converted pyruvic acid is converted to glycogen, and where does it go
10-25% stored in muscles and liver
What occurs to the small amount of remaining pyruvic acid not converted to pyruvic acid or glycogen
Converted to protein by cori cycle in the liver
What is the EPOC energy cost of the second phase of the lactacid component (energy provision)
1-2% of lactacid EPOC
What is the EPOC energy cost of the third phase of the lactacid component (maintain body heat)
70% of lactacid EPOC
How long does the lactacid component of recovery take
1-24 hours depending on intensity
How much O2 does the lactacid component use
5-8 litres
