low intensity/ long duration activity ( aerobic )

• describe the sub maximal oxygen deficit

  • occurs when theres not enough oxygen at start of exercise to provide all the energy aerobically ( point A )
  • when we start to exercise, theres insufficient oxygen distributed to muscle tissues
  • energy has to be supplied anaerobically to meet energy demand until the bodies systems can cope
  • performers will accrue an OXYGEN DEFICIT which must be repaid during recovery
• describe maximal oxygen deficit

  • referred to as a maximal accumulated oxygen deficit MAOD -difference between total energy demand of a sever exercise bout and the energy portion associated to total 02 consumption
  • ( how well we been able to minimise deficit of oxygen or how well we start using aerobic energy system sooner in exercise ?)
  • MAOD is a measure of anaerobic capacity
  • less fit people will have a greater deficit of 02 than fitter which affects rate of recovery
• what is EPOC


  EPOC (excess post-exercise oxygen consumption) is the amount of oxygen consumed in recovery above resting levels
• when is EPOC experienced

  can be experienced when we finish a bout of exercise as deep breathing is required to get extra oxygen into the lungs to repay the oxygen debt accrued during exercise
• functions of EPOC fast replenishment ( alactacid component )

  • extra oxygen consumed in recovery is used to ...
  • resynthesise PC and ATP
  • resaturate myoglobin with oxygen
• how is EPOC fast replenishment achieved ( alactacid component )

  • uses 2-4 litres of oxygen
  • completed in 2-3 minutes ( of recovery )
  • 50% PC stores replenished within 30 seconds
  • 75% PC stores replenished within 60 seconds
  • myoglobin replenishment takes up to 2 mins and uses 0.5 litres of oxygen
• functions of slow replenishment EPOC ( lactacid component )

  • extra oxygen consumed in recovery used to ...
  • remove lactic acid ( main aim to remove lactic acid from 02 debt)
  • maintain high breathing & heart rate ( help remove waste products)
  •  to keep temperature elevated
• how is EPOC SLOW REPLENISHMENT (lactacid component achieved )

  • cardiac muscle and breathing muscles maintain contractions during recovery to maximise 02 delivery to the muscles & remove the waste ( C02 )Lactic acid removed in these ways...
  • some lactic acid converted back to pyruvic acid via krebs cycle, with C02, 2 ATP and hydrogen ions
  • some lactic acid is converted to glucose via cori cycle in liver
  • some lactic acid is converted to protein & excreted by sweat/urine
• Factors affecting EPOC


  • Duration of exercise
  • Intensity of exercise
  • Training programme
  • Active cooldown
• how does Duration of exerciseeffect EPOC

  The longer the exercise, the longer the recovery (long slow EPOC) as its likely that lactate will have accumulated in the blood
• HOW does Intensity of exerciseaffect EPOC

  1. If the performer has only executed short bursts of explosive work, recovery will be faster

  2. Recovery will be longer if anaerobic glycolytic system has been used as lactate will also need removing
• how does a Training programmeaffect EPOC

  1. Improved fitness leads to improved recovery rate

  2. The fitter the performer, the faster recovery because the athlete will have buffered the effects of lactate during the activity
• how does an Active cooldownaffect EPOC

  Maintains circulation to the active muscles and flushes away lactate with the oxygenated blood
• why is EPOC FAST replenishment ( alactacid ) beneficial to performer

   EPOC fast replenishment allows performers to complete high intensity exercise again in a short period of time
• how long is EPOC SLOW REPLENISHMENT (lactacid component ) and how much 02 used

  •  full recovery and lactate removal can take up to 2 hours
  • it uses 5-6 litres of oxygen in the first half an hour of recovery to remove 50% of lactic acid
• why is EPOC SLOW REPLENISHMENT (lactacid component ) beneficial to performer

  •  the LACTACID component allows performer to train more frequently as DOMS is reduce ( delayed onset muscle soreness )
  • the fitter you are the more efficient/better the process is at removal of lactic acid
  • allows for quicker recovery