EPOC and the recovery process
I can explain when lactic acid accumulates, what EPOC is and how to optimise recovery after vigorous exercise.
EPOC and the recovery process
I can explain when lactic acid accumulates, what EPOC is and how to optimise recovery after vigorous exercise.
These resources will be removed by end of Summer Term 2025.
Lesson details
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.
To help you plan your year 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 year 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.
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The assessment exit quiz will test your pupils' understanding of the key learning points.
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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.
Equipment
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Lesson video
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Starter quiz
6 Questions
marathon run
long jump
centre during a netball game
Exit quiz
6 Questions
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
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