Fatigue and recovery

Question 1

What is fatigue

Answer 1

exercise induced reduction in maximal force and/or power generating capacity of a muscle and an inability to continue the activity.

Question 2

onset and rate of development is dependent on

Answer 2

• type of activity undertaken - intermittent or continuous
  
  • the muscle fibre type being used - fast or slow twitch
  • intensity and duration of the activity
  • fitness of the performer

Question 3

3 fuels stores that can be depleted

Answer 3

-Adenosine triphosphate
- phosphate creatine
- glucogen

Question 4

3 metabolic biproducts

Answer 4

• inorganic phosphate
• Lactic Acid ( h+)
• adenosine di-phospahte

Question 5

thermoregulation

Answer 5

• dehydration
• increased core body temperature
• blood flow redistribution

Question 6

Fuel depletion affects

Answer 6

**Depletion of energy stores dramatically affects the production of ATP- reducing the rate of energy production

Question 7

Fuel depletion (Creatine phosphate )

Answer 7

• depleted in approximately 10 seconds of high intensity
• glycogen stored in muscles takes over as fuel source resulting in slower ATP rate of production (anaerobic glycolysis or aerobic)

Question 8

Fuel depletion ( glycogen)

Answer 8

• roughly 90-120 mins ( stored in muscle and liver)
• once depleted, ATP production is limited
• fats contribution increases after depletion of glycogen, decreasing intensity due to greater o2 cost to produce ATP - slowest rate of ATP production

Question 9

lactate

Answer 9

• Lactate has little effect on muscle contraction (diffuses into blood or oxidised by muscle cells)

Question 10

hydrogen ions ( H+)

Answer 10

• Accumulation of H+ leads to reduction in pH levels, increasing acidity and leading to acidosis inside the muscle

Question 11

Lactate inflection point definition ( LIP)

Answer 11

TEXTBOOK KNOW WORD FOR WORD:

the HIGHEST INTENSITY points where there is a balance between lactate production and removal from the blood.

Question 12

LIP - gerneral info

Answer 12

exercise intensities beyond an individuals LIP- blood lactate concentration increases exponentially
- more rapid fatigue due to more in contribution from anaerobic glycolysis to meet ATP demands

• untrained individuals - arround 55-70%
• trained individuals - 75- 90%

Question 13

Thermoregulation - dehydration

Answer 13

• water is main component of human body ( 60% of body mass)
• dehydration results in a loss in body mass of 1-2% contributing for elevation in core body temp

Question 14

dehydration and elevated core temperature

Answer 14

• increased core body temp -> blood flow is redirectd away from the working muscles to the skin for evaporative cooling
• blood plasma loss

Influences fatigue levels by:
- reduced supply of o2 to working muscles
- reducing clearance rates of waste product
- development of hyperthermia

Question 15

Recovery definition and strategies

Answer 15

Aims to return the body to pre-exercise conditions and reversing the effects of fatigue.

• passive
• active

Question 16

Passive recovery

Answer 16

• standing still, sitting down and completing little to no movment

-Purpose- replenish PC stores

• low intensity activites
• 50% of the ATP is restored in 20 seconds
• 70% restored in 30 seconds
• 98% after 3 mins

Question 17

Active recovery

Answer 17

fastest lactate/ hydrogens clearance is achieved by active recovery lower than individuals lactate inflection point after high intensity aerobic exercise
- low intensity post exercsie for 5-10 mins

Question 18

Active recovery purpose

Answer 18

• reduce HR to resting levels
• replenish oxygen levels in the blood, body fluids and myoglobin
• increase blood flow to the working muscles
• remove higher lactate concentration levels
• accelerate oxidation as this boosts the clearance rate of lactate

Question 19

How does active recovery reduce metabolic biproducts

Answer 19

-O2 levels are maintained which speeds up the removal of lactate
- creates a muscle pump which increases blood flow elevating the supply of )2 and promoting removal of waste
- prevents venous pooling of blood- mucles pump the blood promoting venous return