EPOC and Recovery Flashcards

1️⃣ Familiarise yourself with the flashcards:

  • Look through all the flashcards to see what's on both sides.
  • Make sure you understand the information on each card. If something's unclear, click the link to the revision notes at the bottom of the page for more details.

2️⃣ Test yourself:

  • Look at the question or prompt on each card and try to remember the answer before flipping it over.
  • Check the answer and make a note of any cards you find challenging and need to go over more.

3️⃣ Consistently Review and Practice:

  • Use spaced repetition: spend more time on the cards you struggle with and go over them more often.
  • Regularly review all the flashcards to help you better understand and retain the information over time.

Note: We may include questions that have multiple correct answers. It's useful to remember specific examples to understand these concepts better.

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What does EPOC stand for?

Excess post-exercise oxygen consumption. It means using extra oxygen after exercise.

What is oxygen debt?

The extra oxygen your body needs after anaerobic work to clear waste and return to rest.

Which type of exercise causes the biggest EPOC?

Short, very hard, anaerobic exercise, such as sprints.

Why do breathing and heart rate stay high after intense exercise?

To bring in extra oxygen and to remove carbon dioxide and lactic acid from the muscles.

What happens to lactic acid during recovery?

Extra oxygen helps break it down. The liver also changes it back into glucose.

What is the main aim of a cool down?

To keep blood flowing, remove waste, and lower heart and breathing rate safely.

What should you do in a cool down?

Do light activity, like easy jogging, then gentle stretching.

Why eat carbohydrates soon after exercise?

To replace glycogen stores used for energy.

Why is protein helpful after exercise?

It helps repair and build muscle fibres.

Why is rehydration important after exercise?

To replace water and salts lost in sweat and help normal body function.

How can an ice bath help recovery?

Cold water reduces swelling and soreness. It also helps flush waste from the muscles.

How can massage help recovery?

It boosts blood flow, helps remove lactic acid, and reduces muscle soreness.