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Yr3Sem2 Applied Physiology > Week 06 > Flashcards

Week 06 Flashcards

1
Q

What is fatigue?

A
  • Common sensation
    • Can be intense enough so that reduce workload or cease exercise
  • All physical exercise if continued long enough will lead to fatigue
  • All physical activity alters internal environment
    • negative effects on physical health or even survival
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2
Q

Defining fatigue?

A
  • Lack of consistent meanings
    – Over reaching (short term)
    – Over training (long term)
    – Staleness
    – Fatigue , physical fatigue, Chronic fatigue, persistent fatigue, over fatigue
    – Emotional exhaustion, burnout
    – Overuse
    – Overwork
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3
Q

Is fatigue always bad??

A

Stimulus Compensation Adaptation Cycle or General Adaptation Syndrome (GAS) Theory
- Before exercise everyone has original performance capability level
- Stimulus creates fatigue, shown by decrease in individuals performance capacity
- After exercise: performance increases back to same level during recovery (resistance/adaptation phase)
- Performance ability begins to exceed original performance level (if correct exercise dose), new level of ability/performance = adaptation
- BUT, if exercise stimulus is TOO HIGH, instead of performance increase post exercise, it will continue to decline

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4
Q

Progressive overload: suboptimal vs optimal load

A
  • Suboptimal training stimulus (no overload) = won’t get supercompensation –> won’t get adaptation –> won’t get improvement in performance
  • Optimal training stimulus (overload) = will get supercompensation –> will get adaptation –> improved performance abilities
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5
Q

Intensity, progression, timing are crucial

A
  • Timing training sessions to peak of supercompensation of previous session is crucial
  • Continue to progress stimulus to continue to improve performance ability
  • Overtraining if next session is before supercompensation.
  • Need to get intensity AND timing correct
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6
Q

Cause of fatigue depends on…

A
  • exercise
  • subject
  • environment
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7
Q

Fatigue is the moment…

A

when subject is unable to maintain the required muscle contraction or workload

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8
Q

Physiological fatigue vs psychological fatigue…

A
  1. Physiological fatigue
    - including biochemical
    - objective markers
  2. Psychological fatigue
    - subjective
    - sense of effort increasing
    - difficult to measure/monitor
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9
Q

Central fatigue vs Peripheral fatigue…

A
  1. Central fatigue
    - extra-muscular
    - independent of intramuscular and/or metabolic factors
    - related to motor neuron discharge
  2. Peripheral fatigue
    - within muscle
    - biochemical physiological
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10
Q

Peripheral fatigue

A

Areas fatigue could be originating:
- changes in electrical properties of sarcolemma, SPR and T-tubules
- Excitation coupling
- Cross bridge function
- Bioenergetic processes

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11
Q

Fatigue Prevention/Amelioration - we want RIGHT amount of fatigue, which relies on:

A
  • Training status
  • Nutrition
  • recovery strategies
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12
Q

Two types of muscle soreness that are fatigue related:

A
  • Acute Muscle soreness
    • During or immediately upon finishing intense exercise
    • NOT injury related
    • Disappears mins to hour post exercise
  • Delayed onset muscle soreness (DOMS)
    • delayed
    • lasts 24-48 hours
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13
Q

Acute muscle soreness

A
  • Very short term
    • Accumulation of metabolites H+
      • Irritation of nerve endings
    • Tissue oedema
      • Caused by the shifting of fluid into the muscle from the blood
        • increased BP
        • Changes in capillary permeability
  • Prevention and Amelioration
    • As for fatigue
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14
Q

DOMS

A
  • Followed unaccustomed exercise
    • Large volume
    • High intensity
    • Eccentric
  • Muscular soreness
    • stiffness
    • localised tenderness
    • pain that interferes with movement
  • Appears - 24hrs post exercise
  • Peaks at 48 hrs post exercise
  • Self limiting/recovering
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15
Q

DOMS Mechanisms?

A

A number of theories:
- Lactate H+ accumulation theory – Debunked!
- Torn tissue? – Some evidence
- Tonic muscle spasms – some evidence
- Connective tissue damage: some evidence
- Structural damage from high tension – Some evidence
- Acute inflammation – some evidence
- Muscle, CT damage triggers an increase in circulating neutrophils
- Neutrophils travel down damaged site, followed by monocytes
- monocytes produce large amounts of prostaglandins
- Prostaglandins sensitise the afferent nerve endings in muscles, leading to sensation of muscle soreness
- This all can be related to muscle temperature

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16
Q

Consequences of lack of specificity

A
  • Muscle soreness in recovery
  • acute localised muscle fatigue
  • subjectivity athlete perceives the work as harder than usual
  • more rapid onset of fatigue
  • lower cross over of gains to sports performance
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17
Q

Specificity of Adaptation

A
  • Stressor MUST exceed current levels of ‘comfortable tolerance’
    • Adaptation
    • Performance improvements
  • Too little
    • plateau
  • Too much
    • Maladaptation
      • Overtraining
      • injury
      • decrease performance
18
Q

General adaptation syndrome theory

A
  • If you get it right –> maximum level of adaptation, no involution
  • If you get it partially right –> some adaptation
  • If you get it wrong –> overtraining, exhaustion, no adaptation
19
Q

No overload =

A

no supercompensation. = no performance improvement

20
Q

No varying training stimulus between sessions =

A

quickly reach plateau in performance –> need to continue to progress

21
Q

Timing =

A

time next training session at peak of previous session’s supercompensation for ideal performance improvement

22
Q

For progressive overload, Stressor must exceed current levels of ‘comfortable tolerance’ AND there must be ….

A
  • repeated exposure
  • progressive increase
23
Q

Factors influencing rate of progression:

A
  • Individual ability to handle stress
  • type of activity affects rate of response
    • simple produce
      changes quickly
  • Genetic limit to fitness component development
    • Once reached further
      attempts to increase
      are of little value and
      may be harmful
24
Q

General Guidelines: Progressive Overload

A
  • Aim to develop only to a level that can be fully used in the sport
  • Work within the athletes threshold capacity
    • not too easy or too hard
  • Different components develop at different rates
  • Segment volume and segment intensity
    • Increase one decrease the other
  • cyclical training stress
  • be aware of non training sources of stress
25
Q

Recovery

A
  • Faster in simple activities
  • Fatigue is delayed if technical proficiency of performance is high (technique)
  • Different recovery times for different
    • Components
    • modes
    • activities
  • Complex fatigue recovers slower due to cycling through of muscle fibre usage
  • Lactate - >8mmol.L impairs performance , but complete recovery not always needed
26
Q

Better to slightly ______ than to slightly ______

A

overtrain, overtrain

27
Q

Periodisation

A
  • is the changes in training parameters over time –> focussing on intensity and volume
  • Periodisation practices:
    • based upon adaptation theory
    • work recover ‘mix’
28
Q

To periodise effectively and efficiently need to understand:

A
  • athlete physiology
  • training
  • recovery interventions
  • their interactions with each other plus variables such as nutrition and lifestyle
29
Q

Periodisation has ‘phases’

A
  • Inter - exercise (training session)
  • Post - exercise (training session)
  • Long term (between training sessions)
30
Q

Inter - Exercise Recovery

A
  • Recovery between components of an exercise SESSION
  • Bioenergetic fatigue (restoration of ATP, CP, removal of H+, NOT lactate)
31
Q

Post - Exercise Recovery, Rate depends on:

A
  • Duration, intensity and composition of training session
    • minutes to hours
  • Nutrition
    • 48 hrs post exercise
32
Q

Post - Exercise Recovery, involves

A
  • Metabolic by product removal
  • Substrate and O2 replenishment
  • Tissue repair
  • Excess post exercise O2 consumption (EPOC)
    • ATP/CP
    • Intramuscular (fats, glycogen)
    • O2
    • temp
    • hormones
    • HR
    • Ventilation
    • leaky membranes
33
Q

Long - Term Recovery

A
  • Time to reach supercompensation peak
  • Depends on:
    • Magnitude of load
    • training program and design in terms of programmed recovery
    • training status
    • recovery methods used
    • Nutrition and hydration
    • Age
    • Circadian rhythm perturbations
34
Q

Periodisation of Training: maximise, and minimise…

A
  • Results in progressive development which maximises @ specific time points
    • physiological adaptations
    • performance
  • Minimises
    • physiological fatigue
    • psychological fatigue
    • injury risk
  • Allows regeneration
  • Prepares for the next cycle
35
Q

Challenges with Periodisation

A
  • Detraining vs Peaking
    • What drop of intensity, duration, volume are associated with drop in performance?
    • Intensity appears to be most important
  • Athletes who must be competition ready most of the year
    • Near constant intensity
    • Volume cyclically up and down
36
Q

Individual Sports:

A
  • Longer preparatory phase
    • general and specific
  • May have several peaks a year
    • Usually well separated
37
Q

Team sports:

A
  • Often short preparatory phase
  • Relatively superficial physical training foundation
  • Peak several times a year
    • within a short period of time
    • Choose the most important
38
Q

Technical sports:

A
  • Emphasise technique and tactics
  • Relative neglect of training in some but not all (e.g. race car driving)
39
Q

Structuring Macrocycles (Mesocycle)

A
  • 5-6 microcycles
    • Step wise increases
    • Longest in preparatory phase
  • Followed by an unloading microcycle
    • Monitor recovery strategies
  • Specific objectives
    • Achievement or otherwise determined content of next macrocycle
  • Test attributes targeted in the Macrocycle
    • Before
    • Periodically during
    • End
  • Schedule competitions at the end
40
Q

Structuring Microcycles

A

Repeat training stimulus 2-3 times follow by unloading cycle

Yr3Sem2 Applied Physiology (5 decks)

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