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EPOC, OBLA & VO2 Max - Coggle Diagram

- - - - Trained athletes delay OBLA due to better lactic acid buffering and oxygen delivery
    - - Higher VO2 max delays OBLA
    - - Higher intensity increases lactate production, leading to earlier OBLA
    - - Slow-twitch fibres
        
        Delay OBLA due to aerobic efficiency
      - Fast-twitch fibres
        
        Accelerate OBLA due to anaerobic activity
  - - - Sustains aerobic metabolism at higher intensities
      - Reduces lactate-induced fatigue
    - - Marathon runners maintain pace longer
      - Games players perform at high intensities during crucial moments
- - - - To restore the body to its pre-exercise state
  - - - The shortfall of oxygen at the onset of exercise when the body's demand exceeds supply
    - - Greater during high-intensity exercise
      - Smaller with aerobic conditioning and lower exercise intensity.
  - - - Duration
        
        2–3 minutes post-exercise
      - Processes
        
        Re-saturation of myoglobin with oxygen
        
        Replenishment of ATP and phosphocreatine (PC) stores
        
        Requires 2–4 litres of oxygen
      - Rates
        
        100% replenished within 3 minutes
        
        50% of PC stores replenished in 30 seconds
    - - Duration
        
        Varies based on exercise intensity and duration; may take hours to days
      - Processes
        
        Removal of lactic acid
        
        Converted to pyruvate and oxidized as energy
        
        Converted to glycogen, glucose, protein, water, or CO₂
        
        Restoration of muscle glycogen
        
        Thermoregulation
        
        Supporting high work rates for heart and breathing muscles
- - - - Men typically have higher VO2 max due to greater muscle mass, haemoglobin levels, and heart size
    - - Aerobic training (e.g., continuous, interval, and fartlek) improves VO2 max by 10-20%
    - - Declines with age due to decreased efficiency of the heart, lungs, and muscles
    - - Higher body fat percentage reduces VO2 max
    - - Sets physiological limits
    - - Sedentary habits, smoking, and poor diet lowers VO2 max
  - - - Cooper Run
      - Harvard Step Test
      - Multistage fitness test
    - - Direct gas analysis