Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

3/4 PE > Fatigue And Recovery > Flashcards

Fatigue And Recovery Flashcards

1
Q

What does fatigue cause?

A

A reduction in muscular power resulting in decreased intensity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the two sites where fatigue occurs?

A
  • central

- peripheral

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What occurs at the the site of central fatigue?

A

When muscle function decreases due to CNS impairment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What occurs at the site of peripheral fatigue?

A

When muscle function is disrupted due to processes within the muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the likely causes of fatigue of the ATP-PC system?

A
  • depletion of stored PC

- accumulation of ADP and Pi

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is the likely cause of fatigue of the AG system?

A

Accumulation of H+ ions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is the likely cause of fatigue for the aerobic system?

A
  • depletion of fuels
  • increased body temp
  • decreased neural firing/ motor unit recruitment
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

How does the accumulation of H+ions cause fatigue?

A

Increases acidity in the muscle (lowered pH levels), this decreases the speed of glycolysis enzymes slowing speed of muscle contractions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

How does the body fight the build up of H+ ions?

A

It slows down the rate of ATP production to protect the muscle cells therefore leading to decreased intensity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is the build up of H+ ions called?

A

Acidosis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

At what percentage of max HR does the body reach above its LIP?

A

85%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is lactate converted into?

A

Glycogen to be used as a fuel

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

When does elevated body temp occur?

A

When we rely on the aerobic system for activities that last longer than 20-30mins our core body temp rises

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How does the body counteract elevated core body?

A

Body produces sweat in order to lose heat via evaporation of the sweat on the skin and cool the body down.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

How does the redistribution of blood to assist cooling cause fatigue?

A

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 well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How does decreased plasma volume lead to fatigue?

A

Sweating lowers blood volume by losing plasma, blood becomes thicker and moves slower delivering less oxygen to working muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What does decreased blood plasma levels also result in?

A

Increased blood pressure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

How does electrolyte imbalance or loss cause fatigue?

A

Electrolytes carry electrical charges needed for muscle contractions to occur properly, they also help retain fluid when dehydration occurs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

How does decreased firing of the CNS cause fatigue?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is passive recovery?

A

Sitting or standing still

21
Q

How is PC restored?

A

During passive recovery

22
Q

What is a way of increasing PC restoration?

A

Having a highly developed aerobic system

23
Q

How does creatine supplementation assist recovery?

A

Increases the speed and amount of PC stored at the muscle

24
Q

How much PC is restored within 30secs?

A

70%

25
Q

How much PC is restored within 60secs?

A

75%

26
Q

When is PC fully restored during passive recovery?

A

After 10mins

27
Q

What other benefits does passive recovery have other than of restoration?

A
  • helps removal of built up ADP and Pi

- helps recover from decreased firing of CNS

28
Q

What is active recovery recommended for?

A
  • maintain higher oxygen levels
  • creates muscle pump
  • prevents venous pooling
  • massage
29
Q

How can maintaining higher oxygen levels during active recovery help?

A

Increases speed of H+ ions removal

30
Q

How does the creation of a muscle pump assist with recovery?

A

Increases circulation, speeding up oxygen supply and removal of waste

31
Q

What is venous pooling?

A

When blood remains or pools around muscles for longer periods of time

32
Q

How does a massage work as an active recovery technique?

A

While a passive recovery it can act as a muscle pump, increasing circulation

33
Q

How can the effects of glycogen depletion be lessened prior to the event?

A

Having adequate stores of glycogen (CHO loading- Low Gi)

34
Q

When should sports drinks be consumed to assist with glycogen stores?

A

In activity over 60mins

35
Q

How do sports drinks assist during exercise?

A

Top up blood glucose, rehydrate, replace lost electrolytes

36
Q

When is the ideal window to consume carbs post exercise?

A

30-45mins

37
Q

When is glycogen levels returned to pre exercise when carbs are consumed within 1 hr?

A

55% within 5hrs

100% within 1 day

38
Q

When is glycogen restored to pre exercise levels when carbs are consumed 1-2hrs after exercise?

A

100% restored within 24-48hrs

39
Q

When is glycogen restored to pre exercise levels when carbs are consumed 5hrs+ after exercise?

A

Up to 5 days

40
Q

What does consuming protein assist with?

A

Muscle repair after high intensity or extended endurance efforts

41
Q

How much protein should athletes consume after exercise?

A

30-40grams right after, they should continue consuming throughout the day and for the following 48hrs

42
Q

How much fluid should athletes consume during the 2hrs after exercise is finished?

A

1.5 litres for every kg of body weight lost during exercise

43
Q

What should rehydration include?

A

Water, carbs, electrolytes eg. Sports drinks

44
Q

What does DOMS stand for?

A

Delayed onset muscle soreness

45
Q

When is DOMS usually felt?

A

24-48hrs after exercise

46
Q

What is DOMS?

A

microscopic tearing of the muscle during eccentric contractions

47
Q

Is DOMS a fatigue factor?

A

No

48
Q

How can affects of DOMS be reduced?

A
  • warming up and cooling down
  • staying hydrated
  • foam rolling
  • active recovery
49
Q

a decreased performance will occur outside of the normal body temp range of:

A

36.5-37.5

3/4 PE (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions