Hl Chapter 9 - Fatigue

Question 1

fatigue + factors that affect fatigue (4)

Answer 1

A reversible, exercise-induced decline in performance.

factors that affect fatigue:
* chronic overtraining
* long periods without planned recovery or rest
* Diet or hydration challenges
* incorrect conditioning

Question 2

types of fatigue (9)

Answer 2

1. peripheral fatigue

Develops rapidly and is caused by reduced muscle cell force
* Unable to generate as much force in movements
Ex: Jump lower late in a game/ run slower at the end of a race

• Unable to repeat movements as quickly
  Ex. Rebounding, Prolonged rallies

Peripheral is referring to limbs and muscles

2. central (mental) fatigue:
   Develops during prolonged exercise and is caused by impaired function of the central nervous system

Originates from physiological changes in the brain or spinal cord
* Unable to process inputs as quickly or correctly
Ex. Poor reaction time, incorrect tactical decisions

Question 3

what is recovery of fatigue after sports (6)

Answer 3

the process of returning all systems to pre-activity state

• Replenish Creatine Phosphate
• Restore glycogen storages
  Need oxygen for:
• Re-oxygenate myoglobin and hemoglobin
• Remove any lactic acid / lactate

Question 4

how does the body recover (3)

Answer 4

• Post exercise, heart rate and breathing rate remain elevated due to EPOC (oxygen debt)
• The body needs to get oxygen in to reset the anaerobic systems that provided energy during activity when the aerobic pathway was not meeting the demands.
• the greater the intensity of the exercise, the greater the EPOC, the longer the recovery

Question 5

Order of recovery from fatigue after sports

Answer 5

Minutes after (Considered Fast EPOC)
1. Replenish ATP/CP
–> The phosphate from using ATP is combined with Creatine to resynthesize PCr

2. Myoglobin and hemoglobin are reoxygenated
   –> These are molecules that hold oxygen in muscle and red blood cells

Hours after (Considered Slow EPOC)
1. Remove lactic acid
–> Oxygen is needed to metabolize (break down) lactic acid into a form that can be removed

2. Replenish glycogen in muscle
   –> Done by eating carbs 0-2h after completing activity
   –> 5–12 g per kg of body weight will allow replenishment within 24 hours
3. Replenish glycogen in liver
   –> Muscles are replenished first as their stores are more important from a performance point of view

Question 6

other components of recovery from fatigue

Answer 6

• rehydrate for lost water during sweating –> by drinking water
• Replace electrolytes lost in sweat –> by food / sports drink