Fatigue And The Recovery Process Flashcards
List the 5 ways potential energy can be stored
ATP in muscle PC in muscle Muscle glycogen in muscle Liver glycogen in liver Body fat around the body
What is obla?
The point where lactic acid builds up faster than it can be utilised
How is lactic acid broken up?
Through reacting with oxygen, or sodium bicarbonate
What is central governor theory
The idea that fatigue is an emotional response that begins in the brain, not a physiological one beginning in the muscles. It states that the brain paces to muscles to keep them back from the brink of exhaustion, then when the brain decides it’s time to quit, it sends distressing signals disguised as muscle fatigue
How does loss of water worsen performance?
Decreased volume of plasma
Increase in blood viscosity, which raises blood pressure, impaired ability to carry and deliver oxygen, impaired ability of the body to lose heat, loss of efficiency and cramping of muscles
What are the long term effects of being dehydrated?
Decreased blood pressure, decreased tissue fluid formation, increased thirst, increased heart rate
How can the recovery phase be reduced?
By an active cool down, gradually reducing intensity over 20 minutes
Describe the process of a cool down, detailed.
Light exercise keeping the heart rate elevated, keeping metabolic activity high and capillaries dilated. This flushed oxygen through the muscle tissue, removing and oxidising any remaining lactic acid. This prevents blood pooling and dizziness. Then stretching should be performed
How is lactic acid good?
It can be converted into glycogen, protein or glucose, all having separate uses
How is PC regenerated?
Energy from aerobic conversion of cho to co2 and water is used to make ATP
Some of this ATP used to create PC through the breakdown of ATP
A small amount of ATP from lactic acid production is made available for phosphagen replenishment
What is EPOC?
The elevation of ventilation, temperature and heart rates after exercise
List recovery processes which require energy(8 in total)
Replenishing ATP, PC, muscle and liver glycogen stores Tissue repair Redistribution of calcium ions Removal of co2 Oxidation of lactic acid Reloading haemoglobin with oxygen Primary and secondary respiratory muscles will be working harder and require more oxygen As will heart
What is DOMS
Localised muscle soreness experienced after exercise is completed. It is the repair of the muscle tissue that causes the soreness
How can potential for DOMS be reduced?
Gradually building up training intensity
Completing a thorough warm up prior to exercise
Using cross training to expose the body to a variety of a range of movement
Using aerobic training to increase capillarisation within muscle, allowing more oxygen and nutrients
List benefits of compression clothing
Better muscle alignment and structure, which reduces muscle damage
Improves circulation
Increases awareness of muscle operation
Reduces impact of hot or humid conditions on thermoregulatory system, by reducing sweat rate
