Chapter 6 - Fatigue And Recovery

Question 0

What is Peripheral fatigue?

Answer 0

Occurs when muscular function is disrupted at the muscle site as a result of impaired muscle process.

Question 1

What is Central Fatigue?

Answer 1

When muscular function is decreased as a result of CNS impairment.

Question 2

What does EPOC stand for?

Answer 2

Excessive Post-exercise Oxygen Consumption

Question 3

List what occurs in the fast Replenishment phase during EPOC.

Answer 3

Resynthesise ATP and PC

Replenish myoglobin with Oxygen??

Question 4

What occurs in the slow replenishment phase of EPOC?

Answer 4

Return core temp to pre-exercise levels
Oxidise Lactate/H+ to CO2 and H2O
Convert Lactate into glycogen (Cori Cycle)
Restore heart rate, ventilation rate and other bodily systems to pre-exercise levels.

Question 5

Explain how an oxygen deficit occurs.

Answer 5

At the beginning of exercise the demand for O2 exceeds supply as HR, RR and other acute responses do not occur quickly enough.
As a result the body rely’s on the anaerobic systems.
The oxygen deficit = Oxygen Demand - Oxygen Supply
Oxygen debt is repaid during EPOC.

Question 6

What is steady state?

Answer 6

Oxygen demand = Oxygen supply

Question 7

How do Hydrogen Ions cause fatigue?

Answer 7

Effects Glycotic enzymes which reduce the speed which the glycogen is broken down.
Makes the muscles more acidic (acidosis).

Question 8

Why does the body produce Bi-Carbonate?

Answer 8

Bicarbonate helps to buffer against hydrogen ions.

Question 9

How does the accumulation of Pi cause fatigue?

Answer 9

Released into the cytoplasm and slows muscular contractions by interfering with calcium (Ca+) ions which a necessary in the contractile process.

Question 10

How does ADP accumulation cause fatigue?

Answer 10

ADP also interferes with the Ca+ ions.
Accumulation of ADP also decrease the maximum velocity of shortening in the cross-bridge cycle leading to a reduction in power.

Question 11

Impact of sweating
Loss 2% BM
Loss 3% BM

Answer 11

2% - Impaired thermoregulatory ability

3% - Reduced muscle endurance/ impaired performance

Question 12

Impact of sweating
4-6%:
6%:

Answer 12

4-6% - Reduced muscle strength and endurance

>6% - Severe heat cramp, heat exhaustion, heat stroke, coma, death

Question 13

If you loose 4 Kilograms during exercise, how many litres do you drink afterwards?

Answer 13

6 L (150% rule)

Question 14

How much fluid should be taken during exercise?

Answer 14

200-300 ml every 15-20 minutes

Question 15

What characteristics of sports drinks enable them to increase the want for the athlete to drink more?

Answer 15

Salt
Flavoured
Cold

Question 16

What should you look for in a sport drink?

Answer 16

Carbs 4-8% (g/100ml)
Sodium 12-18 mmol/L
Pottasium 6-8 mmol/L

Question 17

What should be type of food should be eaten immediately after exercise longer than 90 minutes and why?

Answer 17

Hi Gi foods to replenish glycogen stores.

Question 18

What should be combined with Glycogen post game and why?

Answer 18

Eating both Glycogen and Protein post exercise increases the production of insulin which increases amino acid and glycogen uptake in the muscles.

Question 19

What does RICERS stand for?

Answer 19

Rest Ice Compression Elevation Referral Stretch

Question 20

Why shouldn’t you massage an injured an injured muscle 24-48 (?) hours after injury?

Answer 20

So blood flow to the area is not increased.

Question 21

Benifits of active Recovery.

Answer 21

Prevents Venous Pooling
Reduces severity and likelihood of DOMS.
Removes metabolic byproducts the fastest by increase blood flow and oxygen availability to the muscles.

Question 22

2 ways which dehydration impairs performance

Answer 22

Vasodilation of vessels to skin = less O2 to working muscles

^ Blood viscosity = more difficult to transport blood therfore less O2 to working muscles.

Question 23

Ways to reduce EPOC

Answer 23

• aerobic training
• reduce exercise intensity
• lower core temperature
• passive recovery