Fatigue and recovery Flashcards
What is the causes for fatigue
- the inability to maintain ATP resynthesis
- metabolic by products like hydrogen ions and lactic acid.
- depletion of fuels, in particular glycogen and creatine phosphate.
- dehydration and increased body temerature
- restrictions of blood flow to the muscles as a result of redistribution of blood flow.
What is Recovery ?
What is fatigue?
muscle fatigue is complex and the result of many factors. the following are recongised as contributing to causing fatigue.
Recovery strategies
- cool down (active recovery)
- passive recovery
- replenishment of glycogen stores
- replenishment of fluids and electolytes
- rest
- regerative technigues like hydrotherapy and massage
- recovery clothing
What is Maintanance ?
Maintanance after completing a rigorous pre season fitness program it is a challange to maintain the required fitness levels for the season/ competition (peaking).
What is overtraining?
The result of an imbalance between training, competition and recovery. When an athlete is repeatedly stressed by training and the rest between sessions does not provide for adequate recovery, overtraining can occur
Common causes for overtraining?
- poor recovery techniques
- poor planning
- poor moniorting of the training load
Signs and symptoms of overtraining
physical?
psychological?
performance?
Physical
- ongoing muscle soreness
- nausea
- loss of appetite / weight loss
- injury increase
- excessive and prolonged fatigue
- insatiable thrist
- elevated heart rate at rest and exercise
- menstrual cycle disturbances
- decreased immunity
Phschological
- mood swings
- irritablilty
- changes in sleep patterns
- increase anxiety and drepression
- inability to relax
- lack of energy
- personality change
- drop in performance
- loss of motivation / enthusiasm
performace
- decrease in confidence and concerntration
