U3 VCE PE MUSCULAR FATIGUE MECHANISMS AND NUTRITION & HYDRATION STRATEGIES

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fatigue, fuel depletion, accumulation of metabolic by-products, thermoregulation, nutritional and hydration strategies.

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exercise-induced fatigue

dec. capacity or inability to maintain a given force production or power output.

fatigue is multifactorial

  • fuel depletion, accumulation of metabolic by-products, thermoregulatory fatigue

Fatigue can be seen when:

  • inc. time taken to complete distance

  • dec. in distance covered in particular time

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fuel depletion fatigue mechanisms

ATP

  • energy demand inc. = rate of ATP breakdown inc.

  • ATP depletion → dec. in power output.

CREATINE PHOSPHATE (CP)

  • ATP-CP system fatigue mechanism - working maximally.

  • ATP-CP sustain activity for 6-10s, CP will deplete rapidly.

    • when CP deplete → anagly system inc. contribution = slower rate of ATP being made than ATP-CP system = dec power.

  • CP depletion is slower in lower intensity activities that arent maximal.

RECOVERY STRAT

  • passive recovery via aerobic system. 3min 98%, 30s 70% CP

GLYCOGEN

  • occurs during sustained aerobic work in endurance events.

  • trained athletes can utilise fats for longer than untrained.

  • glycogen stores can sustain activity for 90min-2hrs. When it depletes, fats is main source (triglyceride)

    • trigly → slower rate than glycogen = fatigue = slow down performance

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accumulation of metabolic by-products

ADP+PI → ATP-CP system

  • inorganic phosphate (Pi) accumulates during maximal-intensity work

  • Pi comes from CP splitting. Pi slows down muscle contraction = dec. force & power output

LACTATE & H+ → anagly system

  • incomplete breakdown of o2 = lactic acid → lactate & H+ ions

  • lactate shuttle to be fuel again, When H+ & lactate produced at faster rate than removed during high intensity → pH muscle changes = acidic = impair glycolytic enzyme → fatigue, slow down etc.

RECOVERY STRAT

  • active recovery for anagly system.

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lactate inflection point (LIP)

final point where lactate production = lactate removal .

  • lip is passed = aerobic system cant remove lactate fast as produced = inc. contribution from anagly system → rise in blood lactate → accumulation of metabolic by-products & fatigue

  • higher LIP = Higher intensity athlete can work at aerobically

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thermoregulatory fatigue

fatigue resulting from inability to maintain a stable body temp.

  • body temp to be constant → heat loos must match heat gain/produced

  • blood is used to regulate temp, blood redistributes heat via vasodilation to skin for radiation and evaporation.

  • in cool temps & short duration redistribution of blood flow is good

  • long duration, warm/high temp = large redis of blood flow to skin away from muscles → less o2 delivered to working muscles = cant do aerobic ATP = inc. contribution from anaerobic systems = accumulation metabolic by-products

  • body sweats to thermoregulate, sweat come from blood plasma.

  • lots of sweating = dec. blood plasma = inc viscosity of blood = dec. SV and inc. HR → heart pump harder to push thick blood = working hard no inc. in pace → fatigue.

  • dehydration from water loss → core body temp inc → affect enzyme → slower performance

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nutritional and hydration strats

enhance performance, delay fatigue, optimise recovery.

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CHO LOADING prior and during

prior

preload CHO to maximise body glycogen stores.

  • good for long duration events lasting 90min+

  • eat complex carbs → pasta

  • cho loading delays fatigue by extending steady state, using glycogen as fuel source → delaying the switch to fats (slower rate)

during

delays muscular fatigue

  • muscles provided additional fuels, maintains oxidation of carb fuel stores.

  • gels

muscles more responsive to insulin after activity and has highest glycogen uptake 30min. Take in cho to return to refuel muscle and liver glycogen stores.

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protein and co-ingestion of cho and protein

protein → inc. rate of protein resynthesis, muscle rebuild & repair.

coingestion cho & protein

  • ENHANCES uptake of glycogen at muscles, recovering faster rate, enhances proteins synthesis

coingestion cho & water

  • enhance absorption rate of cho → faster restoration of muscle glycogen

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hydration before, during, after

  • drink water to maintain blood plasma levels

  • drink water before to dec. thermoregulatory fatigue and amount of blood plasma lost

  • drink after to rehydrate liquid that has been lost as sweat.

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