N/A - EPOC and recovery

Question 1

what is oxygene deficit? what is oxygen debt?

Answer 1

The volume of oxygen that is required to complete an activity entirely aerobically.
A temporary oxygen shortage in the body tissues arising from exercise that must be repaid as a result of exercise.

Question 2

What is EPOC? why?

Answer 2

EXCESS POST-EXERCISE OXYGEN CONSUMPTION
Energy is needed to return the body to its pre-exercise state
Myoglobin has lost it’s O2 stores
ATP, PC and glycogen stores depleted
Lactate levels may be high
Post exercise the body enters a period of recovery
Aim of recovery is to remove all waste/ by-product from muscle tissues and replenish fuel stores

Question 3

when is EPOC greatest?

Answer 3

The higher the intensity of the physical activity (the more anaerobic it is), the greater the fatigue and therefore oxygen debt and therefore EPOC will be.
Low-intensity aerobic exercise = small deficit, as O2 demand quickly met during steady state exercise.

Question 4

What is Alactacid recovery? whats it functions? how long to replenish 50% of pc stores and 100%? what about oxymyoglobin? what % of epoc does it do?

Answer 4

Occurs first (FAST COMPONENT OF RECOVERY)
Accounts for around 10% of EPOC
Volume of oxygen required to complete the INITIAL part of returning the body to pre-exercise state is 1-4 litres
Functions
1. Replenishes blood and muscle oxygen
2. Resynthesize ATP and PC
Within 1 minute of EPOC, oxygen re-saturates the blood stream, combining with Hb to make HbO2.
Within 3 minutes the oxymyoglobin link in the muscles is restored
It takes approximately 30 seconds to resynthesize 50% of PC stores.
Takes 3 minutes for full restoration

Question 5

what is lactacid recovery? What happens to the lactic acid? what % go where? why? what else does it do? what % of what?

Answer 5

1. Remove lactic acid and replenish glycogen
   Lactic acid is converted back into pyruvic acid and is then either oxidised or converted to glycogen.
   50-75% of pyruvic acid is oxidised in the mitochondria (re-enters Krebs cycle and electron transport chain)
   10-25% is converted to glucose to top up blood sugars, stored in the muscles and liver.
   Small amounts is converted into protein by the Cori cycle in the liver and removed by the body in water, sweat and urine.
2. Provision of energy to maintain ventilation, circulation
   Post exercise respiratory rate and depth and heart rate remain elevated, then decrease gradually.
   Remove by-products (e.g. – Co2 in plasma, as carbonic acid).
   Has an energy cost of 1-2% of EPOC.
3. Maintenance of body temperature
   During exercise heat production will often exceed heat removal as elevated temperature remains elevated after exercise, often for several hours.
   Accounts for up to 70% of the slow lactacid component of EPOC.

Question 6

how long does it take to do lacaticid recovery? how much oxygen?

Answer 6

Takes between 1 hour but often up to 24 hours depending on intensity of activity.
Uses between 5-8 litres of oxygen.

Question 7

what are the methods to enhance recovery and minimise oxygen deficit and therefore debt

Answer 7

Warm up
Active recovery
Cooling aids
Intensity of training
Work: rest ratios
Tactics
Nutrition