Excess post exercise oxygen consumption (EPOC)+ effects of altitude and heat Flashcards
(15 cards)
Excess post-exercise oxygen consumption
-The volume of oxygen needed to return the body to post-exercise conditions
Fast component of EPOC
-Replenishes ATP+ PC stores
-Restores myoglobin and oxygen stores
Duration = 3 minutes
Oxygen used = 1-4L
Slow component of EPOC
-Elevated circulation, body temperature returns to normal, removal of lactic acid
Duration= up to 24 hours
Oxygen used= 5-8L
Implications of recovery on training
-Warm up- decreases oxygen deficit
-Cool down speeds up removal of lactic acid
-Cooling aids help reduce body temperature
Hypoxia vs hyperoxia
-Hypoxia is when the body is deprived of oxygen
-Hyperoxia is when the body has an excess oxygen supply
Altitude and time for acclimation
Altitude= low (1000-2000m) = 3-5 days acclimation
moderate (2000-3000m)= 1-2 weeks
high (3000m+)= 3 weeks+
extreme (5000m-55000m) = 4 weeks+
Why does altitude training make it harder to breathe
-As altitude increases, the partial pressure of oxygen decreases; less oxygen= harder to breathe
Early effects of altitude training on the cardiovascular system
-Oxygen is more costly
-Less oxygen transport
Early effects of altitude training on the respiratory system
-Reduced breathing frequency, minute ventilation, and tidal volume
-Less gaseous exchange
-Lungs have to work harder
Post-effects of altitude training on the cardiovascular system
-Increased capillary density around alveoli and muscles
-Increased haemoglobin count
-Increase aerobic capacity
post- effects of altitude training on the respiratory system
-Increased surface area of alveoli
Increased tidal volume and minute ventilation
-Increased strength of respiratory muscles
-Increased efficiency of gaseous exchange
Effects of heat on the cardiovascular system (cardiovascular drift)
-Cardiovascular drift is when heart rate increases but stroke volume decreases
-This is caused by heat, as arterioles in the surface of the skin vasodilate, reducing venous return and therefore reducing stroke volume
-To maintain cardiac output, heart rate rises
-This can cause increased fatigue, further reducing performance
Strategies to acclimate to heat (pre training)
-Acclimatise to increased temperature 1-2 weeks before
-Use cooling aids such as ice vests
Strategies to acclimate to heat (during training)
-Wear clothing that maximises heat loss and minimises sweat loss
-Rehydrate as much as possible with isotonic and hypotonic drinks to restore electrolyte and glucose stores
Strategies to acclimate to heat (post training)
-Use cooling aids (e.g ice vest) to decrease core body temperature and reduce muscle soreness
-Rehydrate with isotonic drinks to restore glucose stores
