Heat and EPOC

• 2 things that happen in alactaid stage of EPOC?

  replenishment of blood and muscle oxygen

  resynthesis of atp and pc stores
• 4 things that happen in the lactaid stage of EPOC?

  elevated circulation

  elevated ventilation

  elevated body temperature

  removal of lactic acid and replenishment of glycogen
• 2 effects of exercise in the heat on the cardiovascular system?

  dilation of arteries and capillaries to skin mean increased blood flow

  decreased blood volume, stroke volume and cardiac output
• EPOC is volume of oxygen consumed post exercise to return to pre-exercise state
• when planning training sessions why is it good to know EPOC and implications of recovery?

  Warming up - reduces time in oxygen defecit

  Active Recovery - speeds removal of lactic acid

  Cooling Aids - reduces DOMS and speeds removal of lactic acid

  Tactics - use substitutions and timeouts

  Work to Relief Ratios - 1:3 for ATP-PC, 1:2 for glycolytic system and 1:1 for aerobic system

  Nutrition - energy drinks, creatine, bicarbonate etc

  Intensity of Training - ensure training intensity is specific to energy system and muscle fibres for desired adaptations
• thermoregulation is the process that allows the body to maintain its internal core temperature
• sweat has a cooling effect but leads to fluid loss and potentially dehydration impairing the body's ability to thermoregulate
• humidity is the amount of water in the atmospheric air, low humidity means increased sweating and high humidity means decreased sweating
• cardiovascular drift is the upward drift in heart rate during steady state activity associated with an increase in body temperature
• 3 effects of exercise in the heat on the cardiovascular system?

  dilation of arteries and capillaries leading to skin

  decreased blood volume and cardiac output

  reduced oxygen transport to working muscles
• 3 effects of exercise in the heat on the respiratory system?

  increased mucus production

  constriction of the airways

  increased breathing frequency to maintain oxygen consumption
• a step to minimise decrease in performance due to heat is acclimatise to increased temperatures for 7-14 days pre competition. during competition rehydrate as much as possible. post competition use cooling aids
• 6 ways a coach knowing about EPOC can maximise recovery?

  • Cooling Aids - lower muscle temp and reduced DOMS
  • Warming Up - shortens time in anaerobic activity, decreasing oxygen deficit
  • Work to Relief Ratio
  • Active Recovery - maintain respiratory and heart rates + speed up removal of lactic acid
  • Intensity of Training - work to muscle fibres and energy systems needed for sport
  • Strategies/Tactics - utilising timeouts and substitutions