Fatigue and recovery Processes FATIGUE AND RECOVERY PROCESSES  FATIGUE – Inability to maintain power output!  What are the feelings of fatigue?  Is.

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Presentation transcript:

Fatigue and recovery Processes

FATIGUE AND RECOVERY PROCESSES  FATIGUE – Inability to maintain power output!  What are the feelings of fatigue?  Is there any difference between different types of fatigue?

Current Issues

Distress and Fatigue – Why?

Fatigue is caused by: 1. Depletion of PC stores 2. Depletion of glycogen stores 3. Lack of oxygen - Build up of lactic acid 4. Drop in pH – affecting enzyme action 5. Reduction in ATP resynthesis 6. Fluid Loss

Onset of blood lactate accumulation How can you delaying the onset of fatigue?  Delay the OBLA  Improve the aerobic system

Preventing Fatigue

Key words Can you explain the following words now? Central fatigue Peripheral fatigue Local muscle fatigue Depletion of fuels Dehydration Electrolyte loss Recovery – restoration of ATP/PC stores

Oxygen Deficit

EPOC

EPOC / Oxygen Debt After exercise, HR and BR fall rapidly but remain higher than normal to pay back oxygen debt. This is known as excess post-exercise oxygen consumption

Contributing Factors 1. T o remove CO2 2. I ncrease metabolism (increased body temp) 3. I ncreased hormone levels 4. R eplacement of ATP 5. R emoval of Lactic Acid 6. R eplenishment of myoglobin with oxygen 7. R eplacement of glycogen

EPOC

 Alactacid (fast) – ATP and PC, muscle phosphogen stores  Lactacid (slow) – Removal of lactic acid

Not to be confused with: DOMS Delayed On set of Muscular Soreness Delayed On set of Muscular Soreness When: When: Causes: Causes: Sports: Sports: How to minimise: How to minimise:

NUTRITION

What is a balanced diet!?

Presentation Imagine you are a nutritionalist that deals with a variety of people. Choose one and prepare to develop a short presentation to the rest of the group, explaining recommendations for a diet and the advice you would give to the person…… for next Thursday

What would you suggest for: Untrained person Endurance athlete Weightlifter Person with a 10K run in a week’s time Someone who has just completed a triathlon Someone who is keen to use supplements

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