Fatigue & Recovery Process Flashcards
What are the 8 causes of fatigue
⬇️ rate of ATP resynthesis
PC depletion
Lactate + H+ accumulation
Glycogen depletion
Dehydration
Thermoregulation
Calcium ion shortage (limits muscle contraction)
Acetylcholine shortage (limits muscle neurotransmission)
Causes of fatigue
Explain ⬇️ rate of ATP resynthesis
If there’s insufficient ATP available to sustain muscle contraction then athlete will start to fatigue
Causes of fatigue
Explain PC depletion
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
Causes of fatigue
Explain Lactate + H+ accumulation
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.
Causes of fatigue
Explain glycogen depletion
Glycogen depletion = dependent on intensity of exercise.
Once depleted, athlete’s hit wall as body can’t use fat as fuel on its own.
Causes of fatigue
Explain dehydration
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
Explain OBLA
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.
What 4 tasks need to be completed as part of the recovery stage before muscles can function again
Replace muscle ATP + PC stores
Re-saturate myoglobin w/ O2
Oxidise lactate + buffer H+
^^^^ ALL require O2
Refill muscle + liver glycogen stores == Requires eating
Define E.P.O.C
Excess consumption of O2 during recovery to restore body O2 levels back to pre exercise state.
Reason for elevated breathing + HR.
What are the 2 components of E.P.O.C
Alactacid (FAST)
Lactacid (SLOW)
Explain the point on an E.P.O.C/Recovery graph which displays O2 deficit
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.
Explain the lactacid component of E.P.O.C
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
WhT ARE the 3 factors affecting E.P.O.C
Intensity
Duration
Fitness levels
What are 6 methods to SPEED UP the recovery process
Active cool down
Massage
Ice baths
Cryotherapy
Compression clothing
Nutrition
What’s the importance of an active cool down (6)
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
Not all the lactic acid is oxidised to CO2 and H20 via the Krebs cycle + Electron transport chain so where does the rest go?
Some is converted into blood glucose in the liver by the Cori Cycle
What’s the importance of ice baths
⬇️ 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.
What’s the importance of cryotherapy
Extreme cold temp treatment
Causes vasoconstriction of blood vessels to ⬇️ inflammation around muscle micro tears
What’s the importance of sports massages
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
What’s the importance of compression clothing
⬇️ DOMs
⬆️ Venous return
⬆️ Lactate removal
What’s the importance of nutrition + supplements
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
Explain the physiological processes which allow the body to recover after high intensity exercise
– 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.
Explain the fate of lactic acid during the recovery process
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
