UNIT 3 ➜ SAC 3 - Energy Interplay + Fatigue and Recovery Flashcards
What is Fatigue?
Refers to the decrease in performance that occurs when there is a reduction in the capability of the muscle to produce force
What fatigue factors are associated with the ATP-PC system (being the main ATP supplier)?
○ Accumulation of metabolic by-products (ADP and Pi)
○ Fuel depletion (PC)
𝐀𝐓𝐏-𝐏𝐂 𝐒𝐲𝐬𝐭𝐞𝐦
How does the accumulation of ADP and Pi lead to fatigue?
Accumulation of these metabolic by-products ⇨ Inhibition of actin and myosin cross-bridges within the muscle ⇨ Reduced capability of the muscle to produce force
○ Decreased contractility of the muscle
𝐀𝐓𝐏-𝐏𝐂 𝐒𝐲𝐬𝐭𝐞𝐦
How does PC depletion lead to fatigue?
PC stores become largely depleted at the muscle ⇨ Increased reliance on AG system ⇨ AG system = slower rate of ATP production ⇨ Muscle contractions must slow down - leading to FATIGUE
What fatigue factor is associated with the Anaerobic Glycolysis system (being the main ATP supplier)?
Accumulation of metabolic by-products (H+ ions)
𝐀𝐍𝐀𝐄𝐑𝐎𝐁𝐈𝐂 𝐆𝐋𝐘𝐂𝐎𝐋𝐘𝐒𝐈𝐒 𝐒𝐲𝐬𝐭𝐞𝐦
How does the accumulation of H+ ions lead to fatigue?
HINT - Think flowchart
Hydrogen ions accumulate within the working muscles
⇩
The muscle cell becomes acidic (lower pH)
⇩
Inhibits glycolytic enzymes that catalyse/speed up the breakdown of muscle glycogen
⇩
Energy for ATP resynthesis produced at a slower rate
⇩
Muscle contractions must slow down = FATIGUE
What fatigue factors are associated with the Aerobic system (being the main ATP supplier)?
○ Fuel depletion (Glycogen)
○ Central nervous system fatigue
○ Thermoregulatory fatigue
○ Dehydration
𝐀𝐄𝐑𝐎𝐁𝐈𝐂 𝐒𝐲𝐬𝐭𝐞𝐦
How does Glycogen depletion lead to fatigue
HINT - Think flowchart
Depletion of intramuscular glycogen stores
⇩
Increased reliance on fat metabolism
⇩
Fats have a greater oxygen cost, and a more complex process to break down
⇩
Energy for ATP synthesis produced at a slower rate
⇩
Muscle contractions must slow down = FATIGUE
Outline the Thermoregulatory Fatigue process
Elevated body temperature
⇩
The body redistributes a higher % of cardiac output to the skin’s surface
(Vasodilation: to skin, Vasoconstriction: to the muscles)
⇩
The body cools down via evaporation (sweating)
⇩
Increased rates of dehydration (due to fluid loss)
⇩
○ Decreased plasma levels (Thicker blood = less flow)
○ Increased blood pressure
○ Electrolyte imbalance (Lose electrolytes in sweat)
○ Nervous fatigue
List the % of PC restoration at
a) 30 secs
b) 1 min
c) 2 mins
d) 3 mins
a) 30 secs = 70% restoration
b) 1 min = 75% restoration
c) 2 mins = 95% restoration
d) 3 mins = 98% restoration
Fully restored after 10 mins
What is a passive recovery?
Involves the athlete lying or sitting down after an exercise bout
What is an active recovery?
Involves completing a low-intensity activity for about 5-10 minutes (e.g. slow jog up and down the court)
How is an Active recovery beneficial to the body?
Increased O2 consumption = greater oxygenated blood flow to the working muscles
Muscles contracting - the muscle pump helps circulation and prevents venous pooling
Quicker removal of lactate, H+ ions etc. via Oxidisation
How is a Passive recovery beneficial to the body?
Most rapid resynthesis of PC stores
(No/little muscular contractions in the recovery = allows O2 to be freed for replenishment)
For each Energy system,
State which recovery type is better suited and WHY
𝐀𝐓𝐏-𝐏𝐂 : Passive recovery ➡ Allows for quick PC resynthesis
𝐀𝐆 : Active recovery ➡ Allows the body to mobilise/ oxidise waste products
𝐀𝐞𝐫𝐨𝐛𝐢𝐜 : Active recovery ➡ Promotes blood flow, helps return O2 to myoglobin
