Fatigue And Recovery Process Flashcards
Fatigue is caused by: (8)
1) Reduced rate of ATP synthesis
2) Phosphocrestine depletion
3) Lactate and H+ accumulation
4) Glycogen depletion
5) Dehydration
6) Thermoregulation
7) Calcium in shortage
8) Acetylcholine Shortage
How does 1)reduced ATP synthesis and 2)Phosphocreatine depletion cause fatigue
1) If there is insufficient ATP to sustain muscle contraction =fatigue
2) Muscles are no longer able to contract with same force/speed
How does Lactate and H+ accumulation affect fatigue
Lactic acid accumulates in muscles and H+ ions dissociate into blood making it more acidic.
This prevents ATPase breaking down ATP. Also inhibits the action of phosphofructokinase and therefore energy can’t be released from food fuel.
How does glycogen depletion cause fatigue
Dependant on intensity. Athlete ‘hits wall’
Can’t use fat ok it’s own
How does dehydration cause fatigue
Reduction in plasma volume = slow delivery of blood and O2 to muscles. Heart has to work harder and increase cardiac output.
Sweat loses electrolytes. Problems to energy supply.
How does 1)calcium shortage and 2)acetylcholine shortage cause fatigue
1) limits muscle contraction
2) limits muscle neurotransmission
What is OBLA
Onset blood lactate accumulation
The exercise intensity at which lactate accumulates in blood.
Lactate is produced faster than Can be removed.
Point at which blood lactate reaches 4mmol/L
What does the recovery process do?
Returning the body to a resting state
1) replace muscle ATP and PC stores
2) replenish myoglobin with O2
3) oxidise lactate and buffer H+
4) refill muscle and liver glycogen stores
What is EPOC
Exercise post-exercise oxygen consumption
3 stages of EPOC
1) oxygen deficit
2) alactacid component
3) lactacid conponent
Explain oxygen deficit
1)oxygen deficit- insufficient o2 available to produce ATP needed aerobically. Oxygen consumption
Explain alactacid component
2)alactacid component- volume of O2 needed to resynthesise sores of ATP and PC in muscles and replenish stores of myoglobin and haemoglobin.(fast component)
Explain lactacid component
3)lactacid component - volume of O2 needed to remove lactic acid from muscles and convert it back to pyruvic acid to be used into Krebs cycle. Replenishes muscle glycogen. (Slow component)
Factors affecting EPOC
1) intensity - intense exercise requires more O2 to recover
2) duration - longer duration = longer recovery
3) fitness level - fitter performers can recover quicker
Ways of speeding up the recovery process (5)
Compression clothing Nutrition Massage Ice Baths Active Cool down
How does an active cool down aid recovery
Speeds up removal of waste products. Improves recovery time. Reduces DOMS. Maintain venous return.
How do ice baths aid recovery
Reduce swelling around muscle micro-tears and reduce pain. Can train harder next day. Reduce DOMS. Vasoconstriction - drains blood and waste products from muscles (reduce inflammation) and then vasodilation - rush of oxygenated blood to revitalise damaged tissue.
Cryotherapy is an extreme version.
How do sports massages aid recovery
Relaxing feel after. Returns de-oxygenated blood from muscle tissue to heart to be re-oxygenated. Reduces muscle tension and increase flexibility. Breakdown scar tissue and aid waste removal.
How does compression clothing aid recovery
Increase venous return. Reduce tissue swelling= enhance recovery
How does nutrition and supplements aid recovery
Post exercise meals should contain carbs (within 30 mins). Both high GI and low GI. Protein to promote muscle repair. Supplements contain carbs, proteins, amino acids and creatine.
