The recovery process Flashcards
fatigue definition
a feeling of extreme physical mental tiredness and it can result in temporary loss of strength and energy
causes of fatigue
glycogen depletion
lactic acid build up
reduced rate of ATP synthesis
dehydration
what does dehydration cause
bloody viscosity to increases
causes blood pressure to reduce
core body temperature
how fatigue affects sporting performance
contraction levels will decrease
make more mistakes due to poor judgement
muscle fatigue
temporary loss of strength and energy
OBLA defintion
the point at which lactic acid builds up in your blood and fatigue sets in also known as lactate threshold
DOMS
microscopic tears in the muscle that cause pain and stiffness
EPOC
excess post exercise oxygen consumption
EPOC consist of two stages
Alatic acid– fast component
Lactacid– slow component
stages of EPOC - stage 1
begins as soon as exercise stops
replenish ATP stores and PC stores
reload myoglobin and haemoglobin with oxygen
stages of EPOC - stage 2
may take several hours
elevated levels of oxygen consumption to aid recovery
general removal of lactic acid
factors that speed up the recovery process
cool down ice baths compression clothing nutrion massage
Cool down
keeps capillaries dilated so oxygen can be flushed through muscle tissue
prevents blood pooling
ice baths
closes microscopic damage done to muscles
sends blood rush flushing lactic acid out
compression clothing
reduces damage to muscles
improves circulation
increases anaerobic threshold
nutrition
food is converted into PC and glycogen instead of being stored as fat
