LEWIS: The recovery process: EPOC

Question 1

During recovery the body takes in

Answer 1

increased amounts of oxygen

Question 2

The oxygen is transported to the working muscles to maintain elevated rates of

Answer 2

aerobic respiration

Question 3

This surplus energy is used to

Answer 3

help return the body to its pre-exercise state -EPOC

Question 4

EPOC stands for

Answer 4

Excess Post-exercise Oxygen Consumption

Question 5

Start to exercise, insufficient oxygen is distributed to the tissues for all the energy production to be met aerobically, so the 2 anaerobic systems have to be

Answer 5

used

Question 6

the amount of oxygen that the subject was short of during the exercise is known as the

Answer 6

oxygen deficit

Question 7

the oxygen deficit is compensated for by the surplus amount of oxygen or oxygen debt that results from

Answer 7

EPOC

Question 8

EPOC is divided into 2 components:

Answer 8

Fast/Alactacid

Slow/Lactacid

Question 9

Alactacid component involves:

Answer 9

• Resynthesis of ATP and PC stores
• Resaturation of myoglobin with oxygen
• Elevated rates of respiration to supply oxygen to provide the energy for ATP production and PC replenishment

Question 10

(ALACTACID) complete restoration of PC takes up to 3 minutes, but 50% of stores can be replenished after only 30 seconds, during which time approximately how much oxygen is consumed

Answer 10

2-3 litres

Question 11

(ALACTACID) myoglobin has a high affinity for oxygen. It stores oxygen in the muscles, where it is released into the mitochondria for

Answer 11

energy provision

Question 12

(ALACTACID) after exercise, oxygen stores in the mitochondria are limited. The surplus of oxygen supplied through EPOC helps replenish these stores, taking up to

Answer 12

2 minutes and using approximately 0.5 litres of oxygen

Question 13

(ALACTACID) is replaced very quickly if

Answer 13

exercise is highly aerobic

Question 14

Lactacid component involves:

Answer 14

• Removal of excess lactic acid from muscle cells/blood
• Maintain high heart rate
• Maintain breathing rate
• Maintain body temperature
• Restoration of glycogen stores (from glycogen stores in body and carbohydrate intake)

Question 15

(LACTACID) full recovery may take up to an hour depending on the

Answer 15

intensity and duration of the exercise

Question 16

(LACTACID) lactic acid can be removed in the following ways:

Answer 16

• oxidation into CO2 and H2O in the inactive muscles and organs
• used as an energy source
• conversion into glycogen - then stored in muscles/liver
• conversion into protein
• conversion into glucose
• excreted in sweat/urine

Question 17

Size and duration of EPOC varies with the intensity of exercise, from which you are recovering. Intense exercise require more oxygen for recovery, and recovery will take

Answer 17

longer

Question 18

The longer the duration of the exercise, the longer

Answer 18

recovery will take

Question 19

The level of fitness affects duration of EPOC, fitter the performer the

Answer 19

quicker the recovery

Question 20

During lactacid component of EPOC, glycogen stores are replenished. The replacement of glycogen stores depends on the

Answer 20

type of exercise undertaken and when and how much carbohydrate is consumed following exercise

Question 21

(lactacid) glycogen replenishment may take several days to complete the restoration of glycogen after a marathon, but a significant amount of glycogen can be restored in less than an hour after

Answer 21

long-duration, low-intensity exercise

Question 22

(lactacid) eating a high-carbohydrate meal will accelerate glycogen replenishment as will…

Answer 22

eating within an hour following exercise

Question 23

(lactacid) increase in breathing and heart rates is important to assist recovery where extra oxygen is required to return the body to its pre-exercise state. However, the increase in breathing and heart rates requires additional extra oxygen to provide energy for the

Answer 23

muscles of the heart and respiratory system

Question 24

(lactacid) the continuation of sub-maximal exercise (such as cool-down) will keep hormone levels elevated and this will

Answer 24

keep respiratory and metabolic levels high so that extra oxygen can be taken in

Question 25

(lactacid) when temperature remains high, respiratory rate will also remain high and this will help the performer take in more oxygen during recovery. However, extra oxygen is required to fuel this increase in temperature until

Answer 25

the body returns to normal

Question 26

Fate of lactic acid due after EPOC:

Answer 26

- Oxidation into CO2 and H2O - 65% - Conversion into glycogen (then stored in muscle and liver=cori cycle) - 20% - Conversion into protein - 10% - Conversion into glucose - 5%

Question 27

The lactate shuttle is a recovery process after

Answer 27

intense exercise

Question 28

(LACTATE SHUTTLE) Small proportion of lactic acid produced is released into the bloodstream and used directly as a fuel by the heart muscle and liver to produce

Answer 28

Blood glucose and glycogen

Question 29

2 methods by which the body deals with an excess of lactic acid:

Answer 29

- Converting lactic acid to pyruvate (oxidation) - aerobic process occurs - Transporting the lactic acid to the liver via the bloodstream where it can be reconverted to glucose (cori cycle)

Question 30

(LACTATE SHUTTLE) is the reverse process to glycolysis and requires energy from

Answer 30

ATP breakdown

Question 31

Implications of recovery for interval training: There is only a short interval between bouts of exercise, the level of phosphagen stores gradually reduces thereby reducing the energy available for the later bouts. This:

Answer 31

- Stresses the ATP and PC storage and forces the muscle cells to adapt by storing more of these quantities - Cells will adapt by improving their ability to provide O2 and hence increase the possible size of the alactic component

Question 32

(Implications of recovery for interval training) anaerobic interval training has shown that 30 second bouts of exercise increase the activities of glycolytic enzymes, this increase in glycolytic capacity will allow the muscle to

Answer 32

develop greater tension for a longer period of time as the muscle tissue increases its lactate tolerance

Question 33

Lactic acid removal: cool down continues to provide oxygen to the skeletal muscle, this therefore enhances

Answer 33

oxidation of lactic acid and ensures that less lactic acid remains in tissues, less muscle soreness (DOMS)