Year 10 - Physical education
EPOC and the recovery process
Anatomy and physiology: anaerobic and aerobic exercise
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This pupil-friendly study guide includes a unit summary, clear notes, common mistakes, and quick questions with answers.
Unit Summary
This unit will explore the impact of varying the intensity and durations of exercise upon the build up of lactic acid and recovery rates. Exercises will be classified as either aerobic (with sufficient oxygen) or anaerobic (without sufficient oxygen).
Lesson Summary
You will learn to explain when lactic acid accumulates, what EPOC is and how to optimise recovery after vigorous exercise.
Key Notes
- Lactic acid is produced when we exercise anaerobically.
- Excess post-exercise oxygen consumption (EPOC) repays the oxygen debt from vigorous exercise.
- Performers must maintain elevated breathing rates after exercise to repay the oxygen debt.
- A cool down, manipulation of diet and ice baths/massage can help prevent DOMS.
- DOMS is the delayed onset of muscle soreness.
Vocabulary To Learn
- lactic acid: a by-product of anaerobic respiration that accumulates in muscles during intense exercise, contributing to muscle fatigue and soreness
- oxygen debt: the amount of extra oxygen required to remove the lactic acid and replace the body's reserves of oxygen
- EPOC: excess post-exercise oxygen consumption is the increased rate of oxygen intake following exercise to restore the body to its resting state
- recovery: time required to repair the damage to the body caused by training or competition
Common Mistakes To Avoid
- A cool down will always prevent DOMS.
3 Quick Questions (With Answers)
1. Explain the lesson in two key points.
Lactic acid is produced when we exercise anaerobically. Excess post-exercise oxygen consumption (EPOC) repays the oxygen debt from vigorous exercise.
2. What does this key word mean in this lesson? 'lactic acid'
a by-product of anaerobic respiration that accumulates in muscles during intense exercise, contributing to muscle fatigue and soreness.
3. Correct this common mistake.
Mistake: A cool down will always prevent DOMS. Correction: An active cool down supports better recovery from exercise by prolonging elevated heart and breathing rates to flush fresh oxygen through the muscles, but small micro tears in the muscles may still result in soreness 24-48 hours after exercise.
More Lessons In This Unit
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