1.3.2

Recovering After Exercise

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Excess Post-Exercise Oxygen Consumption (Epoc)

In basic terms, EPOC is the increased rate of oxygen consumption after difficult and tiring anaerobic activity.

Oxygen debt

Oxygen debt

  • Oxygen debt is the temporary shortage of oxygen in the body because of tiring activity.
  • During anaerobic exercise, the body produces energy without using oxygen. This means that a waste product called lactic acid is created.
Excess post-exercise oxygen consumption (EPOC)

Excess post-exercise oxygen consumption (EPOC)

  • When the anaerobic activity stops, the performer will continue to breathe heavily. This is because the body will have to take in additional oxygen to ‘repay’ the oxygen debt. This is known as EPOC.
  • This helps to remove the build-up of lactic acid at the working muscles. In this way, the body ‘repays’ its oxygen debt.

Potential Negative Effects of Strenuous Exercise

Strenuous exercise can have some negative effects on performers. After strenuous exercise, performers can experience:

Cool Down

An athlete can do a cool down immediately after exercise. This can be made up of walking or jogging and some static stretching.

Walking or jogging

Walking or jogging

  • Walking or jogging should be carried out for 5-10 minutes to cool body temperature and remove waste products (lactic acid) from the muscles.
Static stretching

Static stretching

  • Static stretching should be done for 5-10 minutes to help the muscles relax post-exercise.
Effects of a cool down

Effects of a cool down

  • Remove waste products.
  • Reduce the effect of DOMS.
  • Prevent blood pooling (lack of blood circulation) and stop light-headedness.
  • Slowly reduce heart rate to a resting level.
Advantages

Advantages

  • Easy to do (not a difficult process to learn).
  • Can be done immediately after exercise, so it can become a routine.
  • Does not cost anything.
Disadvantages

Disadvantages

  • Following strenuous (difficult and tiring) activity, a performer does not always feel motivated to cool down.
  • Can be time-consuming (up to 20 minutes).
Jump to other topics
1

Applied Anatomy & Physiology

1.1

The Musculoskeletal System

1.1.1Musculoskeletal Structure1.1.2Structure of the Skeleton1.1.3Functions of the Skeleton1.1.4Joints1.1.5Joints 21.1.6Antagonistic Muscle Movement1.1.7End of Topic Test - The Musculoskeletal System1.1.8Exam-Style Questions - Musculoskeletal System1.1.9Diagnostic Misconceptions - Contractions
1.2

The Cardio-Respiratory System

1.2.1Pathway of Air1.2.2Blood Vessels1.2.3Blood Vessels 21.2.4Structure of the Heart1.2.5Cardiac Cycle1.2.6Measures of Heart Performance1.2.7The Mechanics of Breathing1.2.8The Mechanics of Breathing 21.2.9The Lungs1.2.10End of Topic Test - The Cardio-Respiratory System1.2.11Exam-Style Questions - Cardio-Respiratory System1.2.12Diagnostic Misconceptions - Pathway of Blood1.2.13Diagnostic Misconceptions - Cardiac Output
1.3

Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration1.3.2Recovering After Exercise1.3.3Treatments for Recovery1.3.4Diagnostic Misconceptions - Aerobic vs Anaerobic
1.4

Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise1.4.2Long-Term Effects of Exercise
2

Movement Analysis

2.1

Lever Systems

2.1.1Lever Systems2.1.2Mechanical Advantage2.1.3Basic Sporting Movements2.1.4Basic Sporting Movements 22.1.5Diagnostic Misconceptions - Types of Lever Systems
2.2

Planes & Axes of Movement

2.2.1Planes & Axes of Movement2.2.2End of Topic Test - Movement Analysis2.2.3Exam-Style Questions - Movement2.2.4Diagnostic Misconceptions - Planes vs Axes
3

Physical Training

3.1

Health & Fitness

3.1.1Health & Fitness
3.2

The Components of Fitness

3.2.1The Components of Fitness3.2.2Sports & Fitness3.2.3Fitness Testing3.2.4Measuring Agility & Balance3.2.5Measuring Cardiovascular & Coordination3.2.6Measuring Endurance & Power3.2.7Measuring Reaction Time & Strength3.2.8Measuring Strength, Speed & Flexibility3.2.9End of Topic Test - The Components of Fitness3.2.10Exam-Style Questions - Fitness Tests
4

The Principles of Training

4.1

Principles of Training

4.1.1Principles & Circuit Training4.1.2Continuous & Fartlek Training4.1.3Plyometric & Static Training4.1.4Weight & Interval Training4.1.5Diagnostic Misconceptions - Types of Training
4.2

Optimising Training

4.2.1Optimising Training4.2.2Altitude & Seasonal Training4.2.3Warming Up4.2.4Cooling Down4.2.5End of Topic Test - Principles & Optimisation4.2.6Exam-Style Questions - Sport-Specific Fitness
5

Using Data

5.1

Types of Data

5.1.1Quantitative Data5.1.2Qualitative Data
5.2

Data Presentation & Analysis

5.2.1Data Presentation & Analysis
6

Sports Psychology

6.1

Skills

6.1.1Skills6.1.2Skills 26.1.3Goals & Targets6.1.4Skills HyperLearning
6.2

Feedback & Preparation

6.2.1Information Processing6.2.2Guidance6.2.3Guidance 26.2.4Feedback6.2.5Mental Preparation6.2.6Controlling & Optimising Arousal6.2.7Exam-Style Questions - Skills & Guidance
6.3

Personality & Behaviour

6.3.1Aggression6.3.2Motivation6.3.3Personality Types6.3.4End of Topic Test - Sports Psychology6.3.5Exam-Style Questions - Aggression & Motivation6.3.6Diagnostic Misconceptions - Aggression
7

Socio-cultural Influences

7.1

Engagement Patterns of Different Social Groups

7.1.1Engagement - Gender7.1.2Engagement - Ethnicity7.1.3Engagement - Age & Family7.1.4Engagement - Disability
7.2

Commercialisation

7.2.1Media7.2.2Commercialisation7.2.3Commercialisation 27.2.4Sponsorship7.2.5Arguments for Sponsorship7.2.6Impact of Sponsorship7.2.7End of Topic Test - Engagement & Commercialisation7.2.8Exam-Style Questions - Commercialisation & Conduct
7.3

Ethical & Socio-cultural Issues

7.3.1Impact of Technology on Performers7.3.2Impact of Technology on Performers 27.3.3Impact of Technology on Sport7.3.4Impact of Technology on Sport 27.3.5Sporting Conduct & Banned Substances7.3.6Blood Doping7.3.7Drug Restrictions7.3.8Drug Restrictions 27.3.9Spectator Behaviour7.3.10End of Topic Test - Ethical Issues7.3.11Exam-Style Questions - Performance Enhancing Drugs7.3.12Diagnostic Misconceptions - Conduct in Sport
8

Health & Fitness

8.1

Overview of Health

8.1.1Well-Being & Fitness8.1.2Types of Health
8.2

Sedentary Lifestyles

8.2.1Sedentary Lifestyle8.2.2Obesity & Performance8.2.3Somatotypes8.2.4Diagnostic Misconceptions - Somatypes
8.3

Nutrition & Hydration

8.3.1Nutrition8.3.2Nutrition 28.3.3Hydration8.3.4End of Topic Test - Health & Fitness8.3.5Exam-Style Questions - Nutrition & Hydration

Practice questions on Recovering After Exercise

Can you answer these? Test yourself with free interactive practice on Seneca — used by over 10 million students.

  1. 1
    What does EPOC stand for?Multiple choice
  2. 2
    What do we call the temporary shortage of oxygen in the body after strenuous activity?Multiple choice
  3. 3
    What is the name of the toxic waste product produced during anaerobic activity?Multiple choice
  4. 4
    What are the potential negative effects of strenuous exercise on performers?Fill in the list
  5. 5
    Which of the following is not a potential negative effect of strenuous exercise?Multiple choice
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Aerobic & Anaerobic Respiration

Treatments for Recovery