Fatigue & Recovery Process

Question 1

What are the 8 causes of fatigue

Answer 1

⬇️ rate of ATP resynthesis

PC depletion

Lactate + H+ accumulation

Glycogen depletion

Dehydration

Thermoregulation

Calcium ion shortage (limits muscle contraction)

Acetylcholine shortage (limits muscle neurotransmission)

Question 2

Causes of fatigue

Explain ⬇️ rate of ATP resynthesis

Answer 2

If there’s insufficient ATP available to sustain muscle contraction then athlete will start to fatigue

Question 3

Causes of fatigue

Explain PC depletion

Answer 3

Causes fatigue during max intensity exercise of around 10-15 secs

When all PC stores are used to resynthesize ATP, muscles are no longer able to contract with same degree of speed + force

Question 4

Causes of fatigue

Explain Lactate + H+ accumulation

Answer 4

H+ ions cause fatigue:

• They ⬇️ pH of muscle + blood leading to acidosis
• = Intereferes w. muscle contraction + causes pain
• ⬇️ pH = ATPase can’t effectively break down ATP

+

Inhibits action of phosphofructokinase so energy can’t be released from glycogen.

Question 5

Causes of fatigue

Explain glycogen depletion

Answer 5

Glycogen depletion = dependent on intensity of exercise.

Once depleted, athlete’s hit wall as body can’t use fat as fuel on its own.

Question 6

Causes of fatigue

Explain dehydration

Answer 6

Dehydration = ⬇️ plasma volume = slowing delivery of O2 in blood therefore to muscles.

When we sweat we lose electrolytes i.e potassium + sodium which are used to move glucose in + out of cell

Question 7

Explain OBLA

Answer 7

Exercise intensity at which lactate starts to accumulate in blood stream to a critical level.

Happens when lactate is produced faster than can be removed = lactate threshold.

Question 8

What 4 tasks need to be completed as part of the recovery stage before muscles can function again

Answer 8

Replace muscle ATP + PC stores

Re-saturate myoglobin w/ O2

Oxidise lactate + buffer H+

^^^^ ALL require O2

Refill muscle + liver glycogen stores == Requires eating

Question 9

Define E.P.O.C

Answer 9

Excess consumption of O2 during recovery to restore body O2 levels back to pre exercise state.

Reason for elevated breathing + HR.

Question 10

What are the 2 components of E.P.O.C

Answer 10

Alactacid (FAST)

Lactacid (SLOW)

Question 11

Explain the point on an E.P.O.C/Recovery graph which displays O2 deficit

Answer 11

Insufficient O2 available when we start to exercise to produce all the ATP we require as it takes longer for the aerobic system to fully kick in.

1st few mins of exercise, O2 consumption is LESS than O2 demand.

Question 12

Explain the lactacid component of E.P.O.C

Answer 12

Volume of O2 needed to remove LA from muscles.

LA is converted back to pyruvic acid + then put through Kreb’s cycle.

Can take between 1-24 hrs after exercise.

ALSO replenishes muscle glycogen, replaces blood O2 levels and ⬇️ body temp

Question 13

WhT ARE the 3 factors affecting E.P.O.C

Answer 13

Intensity

Duration

Fitness levels

Question 14

What are 6 methods to SPEED UP the recovery process

Answer 14

Active cool down

Massage

Ice baths

Cryotherapy

Compression clothing

Nutrition

Question 15

What’s the importance of an active cool down (6)

Answer 15

Speeds up removal of waste products (CO2 + LA)

⬇️ recovery time

⬇️ DOMS

Maintains venous return

⬆️O2 uptake to re-saturate Hb + myoglobin

Allows HR, Body temp + adrenaline to return to resting levels

Question 16

Not all the lactic acid is oxidised to CO2 and H20 via the Krebs cycle + Electron transport chain so where does the rest go?

Answer 16

Some is converted into blood glucose in the liver by the Cori Cycle

Question 17

What’s the importance of ice baths

Answer 17

⬇️ Swelling around muscle micro-tears + ⬇️ pain they cause == trainer able to perform at higher level next day

== ⬇️ DOMS

Entry into bath causes vasoconstriction of blood vessels = draining waste products away from muscles = ⬇️ inflammation

Exiting bath can cause a rush of fresh O2 containing blood to revitalise damaged tissue.

Question 18

What’s the importance of cryotherapy

Answer 18

Extreme cold temp treatment

Causes vasoconstriction of blood vessels to ⬇️ inflammation around muscle micro tears

Question 19

What’s the importance of sports massages

Answer 19

Psychologically relaxing

Returns de-oxygenated blood from muscle tissue to heart to be oxygenated.

⬇️ muscle tension

⬆️ flexibility through stretching + heat generation

Pain reduction through release of endorphins

Breakdown of scar tissue

Question 20

What’s the importance of compression clothing

Answer 20

⬇️ DOMs

⬆️ Venous return

⬆️ Lactate removal

Question 21

What’s the importance of nutrition + supplements

Answer 21

Post exercise = CARBS for fast glucose/glycogen uptake in muscles from high GI foods + sustained release of energy from low GI foods.

PROTEIN to promote muscle repair

Question 22

Explain the physiological processes which allow the body to recover after high intensity exercise

Answer 22

– Alactic recovery - aim to restore PC stores

– Lactic recovery - aim to restore glycogen + remove LA.

PC is restored through rest: 3 mins for 95% restoration. - Vital when looking at recovery times for power events/exercises.

Glycogen restored through nutrition. Taking in CHO/protein 4:1 ratio w/in 30mins of exercise.

LA removed via active cool down, prevents blood pooling in muscles + allows HR + temp to return to normal.
O2 resaturates myoglobin stores.

Question 23

Explain the fate of lactic acid during the recovery process

Answer 23

Post exercise LA —-> pyruvic acid (PA) as part of recovery process:

• 50-75% of PA is oxidised into H20 + CO2 by Krebs cycle + ETC.

10-20% of PA —-> glucose + glycogen to be stored in muscles + liver.

5-10% of PA —-> protein via Cori Cycle

Also converted to urine + sweat