1. Fatigue and Recovery
Unit 3 AOS 2

2. Key Knowledge and skills
the multi-factorial mechanisms (including fuel depletion, metabolic by-products and thermoregulation)
associated with muscular fatigue as a result of varied exercise intensities and durations
passive and active recovery methods to assist in returning the body to pre-exercise levels.
Key Skills
explain the role the energy systems play in enabling activities to occur as well as their contribution to active and passive recovery
explain the multi-factorial mechanisms associated with fatigue during physical activity and sporting events resulting from the use of the three energy systems under varying conditions
compare and contrast suitable recovery strategies used to counteract fatigue and promote optimal performance levels.

3. Factors affecting fatigue
Intensity
Duration
Type of contraction (Isometric, isotonic)
Training status
Nutritional status
Environmental conditions
Type of activity
Hydration levels

5. Fatigue Mechanism = Fuel Depletion
ATP-PC System Fatigue
Maximal Intensity
Fatigue Mechanism = Fuel Depletion
ATP stores = 2 seconds
PC Stores = seconds
Result of Fatigue = Will need to slow down after PC stored depleted as they will need to use Anaerobic Glycolysis and Aerobic energy sytems to produce energy which have a slower rate
Best Recovery = Passive Rest
This is so aerobic system can restore the PC stores

6. ATP-PC System Fatigue Passive Rest – PC restoration rate Recovery Time
PC Stores Restored 30
70% 60
75% 90
93%
120
95%
150
97%
180
98%
5-10 minutes
100% Full Recovery

7. Repeated efforts
Explain why a tennis player can’t maintain the same intensity in a game of periods of high intensity and some rest.

8. Anaerobic glycolysis system fatigue
Maximal intensity 85-95%
Fatigue Mechanism = Accumulation of Metabolic by Products
H+ (Hydrogen ions)
Pi (Inorganic Phosphate)
Result of Fatigue =
Build of Hydrogen ions increases the acidity of the muscle. This slows the actions of the glycolytic enxymes and rate of glycogen breakdown. Therefore limiting anaerobic glycolysis system and causing athlete to slow down.
Build up of ADP and inorganic phosphate and ADP reduces contraction force of muscles.
Best Recovery = Active Reovery (5-10 min of similar 35-65% MHR) EPOC stage
Increases rate of lactate removal.
Maintain the rate of breathing and heart rate to keep blood flow elevated to break down metabolic by products
Creates a muscle pump and reduces venous pooling.

9. Aerobic system fatigue
Submaximal intensity
Fatigue Mechanism = Fuel Depletion
Result of Fatigue = Glycogen stores deplete after 90min+ there fore the body increasingly relies on fats to cerate energy. Due to the fact that fats take longer and more oxygen to break down the athlete can not longer sustain the intensity and will eventually slow down.
When fats are depleted the body then turns to breaking down protein for energy. When this happens you are in big trouble!
Best Recovery = High GI foods

10. How to stop fuel depletion
Glucose ingestion
Carbohydrate loading
Whole body cooling
Training
Hydration
Caffiene

11. Gareth finished an half ironman in 6 hours and 5 minutes
Describe Gareth relationship of carbohydrates and fats as an energy source over 6 hours of continuous exercise.
What effect would this have on performance and why?

12. Hitting the wall
When the body has depleted its glycogen stores and relies on predominantly on fats is called “hitting the wall”

13. Aerobic energy system fatigue
Submaximal intensity
Fatigue Mechanism = Elevated Body Temp
Leading to Dehydration, blood flow away from muscles
Result of Fatigue =
Increased body temp leads to sweating. To cool the core blood is redirected away from the muscles to the skin to cool the body. This reduces oxygen supply to the muscle and therefore the aerobic energy decreases and the athlete has to slow down.
Best recovery/prevention
Hydration
Before: 0.5-1L 2 hours before
During: mL every 15 min
After: 1.5L for every kg lost during event