Epoc

Question 1

What does EPOC stand for ?

Answer 1

Excess post exercise oxygen consumption

Question 2

What factors determine the Extent of fatigue ?

Answer 2

Exercise type, duration and intensity

Type of muscular contraction

Age

Diet

Enviromental factors

Mental state of the peformer

Question 3

What is the difference between oxygen debt and oxygen deficit

Answer 3

Oxygen defiect is the o2 used during exercise

Oxygen debt is the o2 that needs to be repaid after exercise

Question 4

What are the two phases of the recovery phase

Answer 4

Alactacid debt

Lactacid debt

Question 5

Is the Alactacid debt rapid or slow

Answer 5

Rapid

Question 6

What are some characteristic of the alactacid debt phase( first phase)

Answer 6

Last 2-3 minutes

Resynthsis ATP ( 98% after 3 minutes)

Restores pc stores

Uses 2-4 litres of oxygen

Replenishes myoglobin stores

Replenishes muscle haemoglobin stores

Question 7

What goes on in the lactacid debt phase ( timings amounts and processes)

Answer 7

This is the slow recovery stage

Restores muscle and liver glycogen stores

Removal of lactic acid

Links to fate of lactate.

Takes up to multiple days

Uses 5-8 litres of oxygen

Question 9

What are factors affecting EPOC

Answer 9

Exercise intensity- more anerobic work- more lactic acid- greater EPOC

Duration- longer exercise- more recovery required

Fitness level- aerobically trained peformer recover faster, so smaller EPOC

Temperature- Hotter enviroment prolong slow component.

Question 10

When does the oxygen defecit occur

Answer 10

During exercise

Question 11

When does oxygen debt occur ?

Answer 11

After exercise

Question 12

What are the methods to speed up the recovery ?

Answer 12

1. Cool down
2. Nutrition and recovery supplements
3. Ice baths
4. Massage
5. Compression clothing

Question 13

Explain what a cool down is ?

Answer 13

A cool down involves gradually reducing exercise intensity (e.g. light jogging or stretching) after physical activity. It helps the body transition from a high-intensity state to rest

Question 14

How does nutrition and recovery supplements work?

Answer 14

After exercise, the body needs to replenish glycogen stores, repair muscle tissue, and rehydrate. Proper nutrition and supplements (carbohydrates, protein, fluids) support this recovery process.

Question 15

How does an ice bath work ?

Answer 15

Immersing the body in cold water (10–15°C) causes blood vessels to constrict, lowering tissue temperature and metabolic activity.

Question 16

How does a massage work

Answer 16

Massage manipulates soft tissue to promote relaxation and circulation.

Question 17

How does compression clothing work ?

Answer 17

Applies gentle, graduated pressure to muscles, improving blood flow and limiting swelling.