Understanding Excess Post-exercise Oxygen Consumption (EPOC)

Front

Excess Post-exercise Oxygen Consumption (EPOC) is also known as oxygen debt.

Back

EPOC refers to the increased oxygen intake needed after exercise to restore the body to its resting state.

Front

EPOC is similar to a car needing time to cool down after intense use.

Back

The body needs time to replenish fuel and clear out byproducts after exercise.

Front

Fast Component of EPOC

Back

Alactacid Oxygen Debt: Oxygen needed to restore immediate energy stores like ATP and creatine phosphate.

Front

Slow Component of EPOC

Back

Lactacid Oxygen Debt: Oxygen needed to remove lactic acid, a byproduct of intense exercise.

Front

Factors affecting EPOC

Back

Exercise Intensity and Duration, Fitness Level

Front

Importance of EPOC

Back

Helps in replenishing energy stores, removing lactic acid, and restoring body temperature and hormone levels.

Front

Example of EPOC in action

Back

Short Sprints (100 meters) rely on the ATP-PC system, resulting in a small EPOC and quick recovery.

Front

Repeated High-Intensity Efforts (Football or Rugby)

Back

Uses both ATP-PC and lactate systems, resulting in a larger EPOC and longer recovery time (2-10 minutes).

Front

Endurance Events (Marathon)

Back

Primarily uses the aerobic system, leading to a lower EPOC compared to high-intensity activities but can take much longer to recover (60-180 seconds or longer if fatigue is present).

Front

Design effective training programs

Back

Incorporate appropriate rest and recovery periods.