Chapter 8: Fatigue and Recovery Flashcards
Fatigue:
factors which all contribute to the reduction in performance
Accumulation of ADP:
the build up of ADP which reduces muscular power
- Occurs during exercise of extended duration
Accumulation of Pi:
increased build up of inorganic phosphates leading to impaired myofibrillar contractions, decreasing muscular force production.
Depletion of PC stores:
Occurs when all PC stores have broken down to resynthesise ATP explosively, resulting in a reduction in force and speed of contractions as ATP resynthesis must come from the breakdown of glucose now
Accumulation of H+ :
the build up of H+ within the working muscles leading to an increase in acidity levels in the muscle cells(lower pH) which inhibits the glycolytic enzymes catalysing the breakdown of glycogen meaning energy for ATP resynthesis is produced at a slower rate therefore muscular contractions slow down
Depletion of Glycogen Stores:
as it is the preferred fuel source during aerobic activities, glycogen depletion can occur after 60-90 minutes of prolonged submaximal exercise leaving the body to rely on fats which leads to a decrease rate in ATP synthesis forcing muscular contractions to slow down
Thermoregulatory Fatigue:
fatigue occurring when exercising for prolonged periods of time or in extreme conditions of high heat and humidity, leading to the body’s core temperature rising and in an attempt to cool it down(via evaporation), it increases the rate of dehydration
Fatiguing Factors relating to body temperature:
- Decreased plasma levels
- Increased blood pressure
- Electrolyte imbalance
- Nervous fatigue
Dehydration:
a fatiguing factor where the more fluid loss per body weight, the more adverse affects it has on the body
- 4% fluid loss leads to decrease in aerobic ability and muscular endurance
- 5% fluid loss leads to decrease in muscular strength and anaerobic power
- 6% fluid loss leads to muscle spasm and cramping
- >8% fluid loss increases susceptibility to heat stroke
Central Nervous System Fatigue:
fatigue that is detected by the brain, therefore sending weaker neural signals to the working muscles, impacting negatively on performance as it reduces the force and speeds of contractions
Central Governor Mechanism theory states that the power output by muscles during exercise is continually adjusted according to calculations made by the brain regarding a safe level of exertion
Electrolyte Imbalances:
not having adequate levels of sodium, potassium or calcium in the body leading to impairments in hydration, nerve impulses, muscle functions and pH levels
Sodium: responsible for fluid and electrolyte balance throughout the body. Regulates blood volume and maintains muscle and nerve function
Potassium: forms and electrical pump allows conductivity between cells i.e. Transmissions of nerve signals and ultimately muscle contractions
Calcium: rapidly changing concentrations of calcium within muscle cells allows contraction and relaxation of muscles to occur
Passive Recovery:
involves total passive rest; stillness and inactivity
Passive recovery inPC depletion
Rapidly restores PC stores in passive recovery
- 30 secs = 70% recovery
- 3 mins = 98% recovery
- 10 mins - 100% recovery
Active Recovery:
involving similar movements at a lower intensity to help improve blood circulation and therefore removal of waste products that have built up
Active Recovery in the Accumulation of H+
Performing an active recovery increases removal of H+ by:
- Maintaining high blood flow therefore delivering more O2 to the muscles - Creates muscle pumps enhancing venous return - Prevents venous pooling
Removal time after Active Recovery:
- 30mins-1hr
Consumption of High GI Carbohydrates:
recommended as quickly as possible during recovery to help increase glycogen restoration rates after exercise
