fatigue and recovery Flashcards
Name three causes of fatigue during exercise
Depletion of energy stores (ATP, glycogen, PC)
Accumulation of lactic acid or H+ ions
Dehydration and electrolyte imbalance
What is the lactate threshold?
The point during exercise when lactic acid begins to accumulate rapidly, causing fatigue.
What is OBLA?
Onset of Blood Lactate Accumulation – occurs when blood lactate concentration reaches 4 mmol/L.
How does OBLA affect performance?
It leads to increased muscle acidity, inhibiting enzyme activity and causing fatigue and a drop in intensity.
What is EPOC?
Excess Post-Exercise Oxygen Consumption – the amount of oxygen required after exercise to return the body to resting state.
What are the two components of EPOC?
Fast (alactacid) component
Slow (lactacid) component
What happens during the fast component of EPOC?
Replenishment of ATP and PC stores
Resaturation of myoglobin with oxygen
Takes about 2–3 minutes
What happens during the slow component of EPOC?
Removal of lactic acid (converted to glucose/glycogen)
Maintenance of elevated HR, ventilation, and temperature
May take up to several hours depending on exercise intensity
How is lactic acid removed during recovery?
Oxidised to CO₂ and water
Converted to glucose or glycogen (Cori cycle)
Used in protein synthesis or removed in sweat/urine
What is the Cori cycle?
The process where lactic acid is transported to the liver and converted back into glucose or glycogen.
How does active recovery help?
Maintains blood flow
Speeds up lactic acid removal
Reduces DOMS
Maintains oxygen delivery for recovery
What are the benefits of a cool-down in recovery?
Prevents blood pooling
Aids lactic acid removal
Reduces muscle soreness
Maintains HR and ventilation for oxygen debt repayment
How can recovery be optimised after intense exercise?
Nutrition: protein and carb intake
Hydration: fluid and electrolytes
Sleep and rest
Massage, compression garments, cryotherapy
