EPOC and the recovery process
Lesson details
Learning outcome
I can explain when lactic acid accumulates, what EPOC is and how to optimise recovery after vigorous exercise.
Key learning points
- 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.
Keywords
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 misconception
A cool down will always prevent DOMS.
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.
Teacher tip
Pupils need a good understanding of the difference between aerobic and anaerobic exercise to include what that feels like, both during and after exercise, to fully access this lesson.
Licence
Lesson video
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Prior knowledge starter quiz
6 Questions
Q1.Anaerobic exercise causes the build up of ...
Q2.The point at which lactic acid levels increase rapidly is called the ...
Q3.Match the following sports to the predominant energy system used to fuel participation.
marathon run
long jump
centre during a netball game
Q4.What happens to your heart rate immediately after exercise?
Q5.Which of the following events results in an elevated breathing rate for the longest after exercise?
Q6.Which of the following is the best thing to do after exercise?
Assessment exit quiz
6 Questions
Q1. acid is produced in the muscles when insufficient oxygen is supplied during exercise.
Q2.Oxygen debt builds up rapidly during ...
Q3.Place these events in order.
Q4.A high carbohydrate meal, active cool down and an ice bath help speed up after intense exercise.
Q5.Match the correct definitions to these key terms.
a by-product of anaerobic respiration that accumulates in muscles
the amount of extra oxygen required to remove lactic acid
excess post-exercise oxygen consumption
time required to repair the damage to the body caused by training
delayed onset muscle soreness
Q6.Match the correct benefits to these post exercise strategies.
maintain elevated breathing and heart rates to remove lactic acid
replenish energy stores in muscles
replace fluids lost through sweating
reduces inflammation and muscle soreness through cold therapy
speed up recovery by relaxing muscle fibres and removing knots
To help you plan your 10 physical education lesson on: EPOC and the recovery process, download all teaching resources for free and adapt to suit your pupils' needs...
To help you plan your 10 physical education lesson on: EPOC and the recovery process, download all teaching resources for free and adapt to suit your pupils' needs.
The starter quiz will activate and check your pupils' prior knowledge, with versions available both with and without answers in PDF format.
We use learning cycles to break down learning into key concepts or ideas linked to the learning outcome. Each learning cycle features explanations with checks for understanding and practice tasks with feedback. All of this is found in our slide decks, ready for you to download and edit. The practice tasks are also available as printable worksheets and some lessons have additional materials with extra material you might need for teaching the lesson.
The assessment exit quiz will test your pupils' understanding of the key learning points.
Our video is a tool for planning, showing how other teachers might teach the lesson, offering helpful tips, modelled explanations and inspiration for your own delivery in the classroom. Plus, you can set it as homework or revision for pupils and keep their learning on track by sharing an online pupil version of this lesson.
Explore more key stage 4 physical education lessons from the Anatomy and physiology: anaerobic and aerobic exercise unit, dive into the full secondary physical education curriculum, or learn more about lesson planning.