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PE 3+4 > Chapter Eight: Energy System Fatigue and Recovery Mechanisms > Flashcards

Chapter Eight: Energy System Fatigue and Recovery Mechanisms Flashcards

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1
Q

What does levels of fatigue depend on?

A 
Intermittent and continuous
Fast or slow twitch fibres
Concentric, eccentric or isometric contractions
Intensity and duration
Level of fitness
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2
Q

Fatigue

A

Causes a reduction in muscle strength and power

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3
Q

Power equation

A

Power = Force X Velocity

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4
Q

Central fatigue

A

In the central nervous system, where muscular function is decreased due to central nervous impairment

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5
Q

Peripheral fatigue

A

At the muscle, when muscle function is disrupted by internal muscle functions

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6
Q

Levels of fatigue

A

Local
General
Chronic

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7
Q

Local level of fatigue

A

Experienced in one or local group of muscles, feels heavy and cramps
When called repeatedly on during training
2-4/10
After completing a weight session

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8
Q

General level of fatigue

A

Occurs after intense training or game of sport, all muscles feel weakened
6-8/10
Full on game of netball

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9
Q

Chronic level of fatigue

A

Unhealthy breakdown of the immune system caused by overtraining has persistent muscle soreness and low immune system function
10/10
Diagnosed as chronic fatigue

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10
Q

Key factors contributing to fatigue

A

Fuel depletion
Build up of metabolic byproducts
Elevated body temp
Neuromuscular events

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11
Q

Fuel depletion factors

A

Intramuscular ATP
Phosphocreatine (PC)
Blood glucose
Muscle glycogen

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12
Q

Build up of metabolic byproduct factors

A

H+ ions in plasma/muscle
Inorganic phosphate
ADP
Calcium ions

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13
Q

Elevated body temp factors

A 
High core temp
Increased dehydration rate
Blood redistribution
Elevated blood pressure
Decreased plasma levels
Electrolyte loss
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14
Q

Neuromuscular events

A

Decreased firing of CNS

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15
Q

Intramuscular ATP

A

When muscles contract they use ATP but there is a very limited store of ATP within the muscles and the rates of ATP breakdown can exceed rates of resynthesis the body must then use PC stores

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16
Q

Phosphocreatine (PC)

A

When ATP is used up the muscles use PC to resynthesise ADP, however there is also limited stores of PC in the muscles, the body must then use the anaerobic system which has fatiguing byproducts

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17
Q

Blood glucose

A

When blood glucose is depleted it causes decreased carbohydrate oxidation and increased fat oxidation, causing fatigue

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18
Q

Muscle glycogen

A

When blood glucose drops, blood glycogen is used to create more ATP but when it drops it causes high fatigue and fat oxidation becomes prominent causing the body to slow its work rate

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19
Q

H+ ions in plasma/muscle

A

When the muscles break down glucose anaerobically they produce H+ ions which build up and cause decreased pH level in the muscle (acidosis), this prevents the body from converting lactate back to glucose

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20
Q

Inorganic phosphate

A

They decrease the ability of the muscle to contract as strongly, reduce calcium ion release from sarcoplasmic reticulum, no. of cross bridges in weakly bound states increases

21
Q

ADP

A

Can reduce force and slow relaxation in muscles by adversely affecting their contractile microfilaments and calcium ion uptake into sarcoplasmic reticulum
It reduces the strength the muscle can produce

22
Q

Calcium ions

A

No bonds with troponin, preventing the actin and myosin to form cross bridges, preventing muscle from using ATP in the muscle

23
Q

High core temp

A

If core temp rises above 37 degrees the body will lose consciousness increases the amount of fluid the body loses

24
Q

Increased dehydration rate

A

Decreases muscular strength and aerobic ability and person may lose consciousness

25
Q

Blood redistribution

A

Redistribution to skin means less blood and o2 to working muscles therefore slowing rate of ATP resynthesis

26
Q

Decreased plasma levels

A

Means that less water is within the blood meaning that the blood cannot flow to the muscles and a buildup of byproducts occurs
The heart has to increase the heart rate to maintain cardiac output which can push the body above LIP and cause fatigue

27
Q

Electrolyte loss

A

Electrolytes carry the electrical charges needed for muscle contractions
They help the body maintain fluid
When they are lost it causes fatigue in the muscles and higher risk of dehydration

28
Q

Decreased firing of CNS

A

When the brain detects fatigue it sends weaker signals to the working muscles to slow down the working rate and decrease intensity. The nerves fatigue and cannot send the message as efficiently preventing the muscles from working to max potential

29
Q

Delayed onset muscle soreness (DOMS)

A

The result of microscopic tears incurred during eccentric contractions
Occurs after heavy eccentric work or unaccustomed work
24-48 hours after
Body adapts and heals creating muscle growth
Muscular condition, not a fatigue factor

30
Q

Alleviating DOMS

A

Warming up and cooling down
Staying hydrated
Foam roller
Active recovery

31
Q

Fatigue in the ATP-PC system

A

Accumulation of ADP and Pi

Depletion of ATP and PC

32
Q

Fatigue in the AG system

A

Accumulation of H+ ions, working above LIP

33
Q

Fatigue in the aerobic system

A

Depletion of blood glucose>muscle/liver glycogen> fats
Decreased neural firing/motor unit recruitment
CNS/brain self-limiting mechanisms
Elevated core body temp causing dehydration, loss of electrolytes and redistribution of blood

34
Q

Aim of recovery

A

To return the body to its pre-exercise conditions and reverse effects of fatigue

35
Q

Active recovery - is it appropriate?

A

In all events other than restoring PC

36
Q

Passive recovery definition

A

A recovery that typically involves complete rest or exercise at a slow walking pace

37
Q

Refuelling - Blood glucose and muscle glycogen

A

Different training levels need different levels of carbs
Glycogen replenishment depends on how long high GI foods are ingested after the event
Effects of glycogen depletion can be minimised by ensuring that there is adequate stores in the body (carb loading)
Hypertonic sports drinks prevent some glycogen getting drained from liver

38
Q

Glycogen replenishment (high GI food ingestion)

A

1 hour - 55% restored within 5 hours, 100% in 24
1-2 hours - 100% within 24-48 hours
5+ hours - up to 5 days

39
Q

Rehydration

A

Reverse any fluid loss incurred during exercise
Hydration, glycogen/electrolyte replenishment
Enhance performance, maintain consistent core temps and assist recovery
Replace 1.5L of water for every kg lost during exercise

40
Q

Venus Pooling definition

A

Accumulation of blood in one part of the body

41
Q

Time it takes to remove H+ ions for active/passive recovery

A

Double the amount for passive

42
Q

Removing inorganic phosphates and ADP

A

If ADP accumulates in the muscle an enzyme is activated in the muscle to break down PC
Extra creatine is converted to creatinine and excreted through urine

43
Q

Refuelling protein

A

Assists with muscle repair after high-intensity
Recommended that 30-40g of protein after exercise
Recommended that protein and carbs are consumed together

44
Q

Passive Recovery

A

Restores PC stores
Good aerobic systems will restore it faster
Ten mins
Helps remove buildup of ADP and Pi
Helps recover from reduced firing of CNS
Produces PC from liver from amino acids or from dietary creatine such as red meat

45
Q

Active Recovery

A

Maintains higher O2 levels to speed up the removal of H+ ions
Creates a muscle pump to help speed up circulation for O2 supply and removal of wastes
Prevents venous pooling
Massage (although passive) acts as a muscle pump`

46
Q

Hypotonic drinks

A

Low carbs

Contains electrolytes

47
Q

Isotonic

A

Contains sugar and salt concentrations that are similar to the body

48
Q

Hypertonic

A

High CHO containing drinks

PE 3+4 (16 decks)

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