Chapter 6 - Fatigue and Recovery

Question 1

what are the 3 types of fuel depletion and how do they contribute towards fatigue?

Answer 1

PC depletion: when PC stores deplete, the supply of energy is dependent on the anaerobic glycolysis system, therefore a decrease in intensity
Glycogen depletion: fats become predominant fuel source, intensity is lowered, glycogen depletion results in hitting the wall
Fats depletion: proteins can be utilized, leading to decrease intensity

Question 2

state the metabolic by-products that contribute towards fatigue and how?

Answer 2

Inorganic phosphate: slows down muscular contractions
ADP: decreases contraction power muscles can exert
H+: cause muscle acidity which slows action of glycolytic enzymes and the rate of glycogen breakdown

Question 3

how does change in body temp cause fatigue?

Answer 3

increase in temp: increased sweat rate, reduces blood plasma volume and leads to dehydration, as increases blood flow to surface of the skin, decreasing blood to working muscles for energy
lowered temp: reduces blood flow to working muscles and therefore oxygen

Question 4

recovery strategies for each of the energy systems?

Answer 4

active recovery = anaerobic glycolysis and aerobic systems

passive recovery = ATP-PC system

Question 5

2 examples of active recovery?

Answer 5

1. slow walk

2. stretching

Question 6

2 examples of passive recovery?

Answer 6

1. sitting down

2. lying down

Question 7

how long does it take to replenish all glycogen stores are a long endurance event?

Answer 7

24-48 hours

Question 8

what are the replenishment times for PC under the passive recovery strategy

Answer 8

30 seconds for 70%, 3 minutes for 98%

Question 9

advantages of passive recovery?

Answer 9

promotes faster resynthesis of ATP and PC stores

Question 10

advantages of active recovery?

Answer 10

increases blood flow, removes lactic acid faster, decreases likelihood of DOMS

Question 11

how does dehydration lead to fatigue?

Answer 11

there is an increase blood redistribution to the skin in an effort to cool down (vasodilation) this means a decrease of blood flow to working muscles and therefore increasing the reliance on the anaerobic glycolysis system causing an accumulation of H+

Question 12

glycogen sparing

Answer 12

glycogen sparing

Question 13

carb-loading

Answer 13

through carbohydrate loading an athlete attempts to use carbohydrates as the main fuel source for longer during exercise minimising reliance on fats.