Fatigue and recovery

Question 1

what is muscular fatigue

Answer 1

the decline in the ability of a muscle to generate force

Question 2

how to identify fatigue

Answer 2

slower split times, reduced distance covered, RPE

Question 3

what are the 3 main mechanisms of fatigue

Answer 3

fuel depletion, accumulation of metabolic by products and thermoregulatory fatigue

Question 4

what fuels can deplete and lead to fatigue

Answer 4

ATP, CP and glycogen

Question 5

what happens when ATP is depleted

Answer 5

a drop in power output as ATP is resynthesised

Question 6

what happens when CP is depleted

Answer 6

slower energy production as higher reliance on anaerobic glycolysis leads to a decline in power

Question 7

what happens when glycogen in depleted

Answer 7

the body switches to fats as the primary energy source, resulting in slower energy production and reducing pace

Question 8

what are examples of metabolic by products

Answer 8

ADP, Pi, lactate and H+ ions

Question 9

what impact to ADP and Pi have on muscles

Answer 9

slows down the release and uptake of calcium ions which enable muscle contractions, reducing speed, force and power

Question 10

what causes muscle fatigue during anaerobic glycolysis

Answer 10

accumulation of H+ ions, not lactate

Question 11

what does lactate do

Answer 11

it can be reused as a fuel or converted to glycogen in the liver or heart

Question 12

what is LIP

Answer 12

the last point where lactate entry and removal are balanced

Question 13

what happens when exercise intensity passes LIP

Answer 13

Lactate and H+ ions accumulate rapidly, causing fatigue

Question 14

what percentage of VO2 max does LIP occur

Answer 14

55-70% for untrained, 75-90% for trained

Question 15

what is thermoregulatory fatigue

Answer 15

fatigue caused by the body’s inability to manage heat production and loss

Question 16

what role does the blood play in thermoregulation

Answer 16

it carries heat to the skin, but less blood goes to working muscles, limiting oxygen and fuel delivery

Question 17

what are the effects of excessive sweating

Answer 17

decreased blood volume and pressure, thickened blood, increased heart strain

Question 18

what is the goal of post exercise recovery

Answer 18

to return the body to pre exercise conditions and prepare for the next session

Question 19

what are the 2 types of recovery

Answer 19

passive and active

Question 20

when is passive recovery ideal

Answer 20

after short, maximal efforts to restore CP via the aerobic system

Question 21

when is active recovery ideal

Answer 21

when anaerobic glycolysis or aerobic systems were heavily used

Question 22

what are the benefits of active recovery

Answer 22

maintains circulation, speeds up h+ removal, reduces venous pooling, aids thermoregulation

Question 23

what is carb loading

Answer 23

consuming high amounts of carbs 24-48 hours pre event to maximise glycogen stores

Question 24

how much carbs should be consumed for loading

Answer 24

8-12 grams per kg of body mass

Question 25

why consume carbs during exercise

Answer 25

to delay fatigue and maintain energy supply

Question 26

when is the best time to consume carbs after exercise

Answer 26

within 30-60 mins

Question 27

why is hydration important before and during exercise

Answer 27

to prevent thermoregulatory fatigue and maintain plasma volume

Question 28

what are hydration guidelines after exercise

Answer 28

1.5L per kg of fluid lost

Question 29

why consume protein post exercise

Answer 29

to enhance muscle repair and adaptation

Question 30

how much protein should be consumed

Answer 30

1-2g per kg of body mass

Question 31

what is the benefit of co-ingesting carbs and protein

Answer 31

enhances glycogen uptake and speeds recover

Question 32

why combine carbs with water

Answer 32

improves absorption and encourages greater fluid intake