Fatigue And Recovery Flashcards
What does fatigue cause?
A reduction in muscular power resulting in decreased intensity
What are the two sites where fatigue occurs?
- central
- peripheral
What occurs at the the site of central fatigue?
When muscle function decreases due to CNS impairment
What occurs at the site of peripheral fatigue?
When muscle function is disrupted due to processes within the muscles
What are the likely causes of fatigue of the ATP-PC system?
- depletion of stored PC
- accumulation of ADP and Pi
What is the likely cause of fatigue of the AG system?
Accumulation of H+ ions
What is the likely cause of fatigue for the aerobic system?
- depletion of fuels
- increased body temp
- decreased neural firing/ motor unit recruitment
How does the accumulation of H+ions cause fatigue?
Increases acidity in the muscle (lowered pH levels), this decreases the speed of glycolysis enzymes slowing speed of muscle contractions
How does the body fight the build up of H+ ions?
It slows down the rate of ATP production to protect the muscle cells therefore leading to decreased intensity
What is the build up of H+ ions called?
Acidosis
At what percentage of max HR does the body reach above its LIP?
85%
What is lactate converted into?
Glycogen to be used as a fuel
When does elevated body temp occur?
When we rely on the aerobic system for activities that last longer than 20-30mins our core body temp rises
How does the body counteract elevated core body?
Body produces sweat in order to lose heat via evaporation of the sweat on the skin and cool the body down.
How does the redistribution of blood to assist cooling cause fatigue?
Blood is redistributed away form the working muscles and towards the skins surface to maximise evaporative cooling, therefore less oxygen and fuels are delivered
How does decreased plasma volume lead to fatigue?
Sweating lowers blood volume by losing plasma, blood becomes thicker and moves slower delivering less oxygen to working muscles
What does decreased blood plasma levels also result in?
Increased blood pressure
How does electrolyte imbalance or loss cause fatigue?
Electrolytes carry electrical charges needed for muscle contractions to occur properly, they also help retain fluid when dehydration occurs
How does decreased firing of the CNS cause fatigue?
When the brain detects fatigue it sends weaker signals to working muscles. Leading to less forceful and frequent contractions and decreased intensity. Body does this as a self protection mechanism
What is passive recovery?
Sitting or standing still
How is PC restored?
During passive recovery
What is a way of increasing PC restoration?
Having a highly developed aerobic system
How does creatine supplementation assist recovery?
Increases the speed and amount of PC stored at the muscle
How much PC is restored within 30secs?
70%
