Fatigue and Recovery Wk 5

What are the two types of fatigue?

Peripheral fatigue and central (or mental) fatigue.

What causes peripheral fatigue?

Reduced muscle cell force that develops rapidly.

What leads to high intensity/short duration fatigue?

Depletion of energy sources (CP and ATP), increase in products of exercise (lactate/H+), and depletion of glycogen stores.

What are the factors contributing to endurance fatigue?

Reduction in Ca2+ release, depletion of acetylcholine (Ach), and dehydration.

What is central (or mental) fatigue?

Fatigue that develops during prolonged exercise caused by impaired function of the central nervous system.

What happens when central fatigue occurs?

The messages sent via motor neurons to the muscles are reduced.

What is one method to assist athlete recovery after high training load?

Replace fluids lost with either water or a solution containing glucose and electrolytes.

How does glucose benefit fluid absorption during recovery?

Glucose helps the body absorb water and sodium more efficiently.

What is the role of electrolytes in recovery?

They regulate fluid balance, muscle contractions, and nerve signals.

What should recovery foods contain according to the notes?

Carbohydrates and protein.

Why are carbohydrates important for recovery?

They help replenish glycogen, which is essential for energy recovery.

What does protein provide during recovery?

Amino acids needed to repair and rebuild muscle tissue damaged during physical activity.

What are the benefits of stretching in recovery?

Improves circulation, enhances mobility, and reduces muscle stiffness.

What do active recovery exercises do?

Keep blood moving and eliminate H+ ions while speeding up excess post-exercise oxygen consumption (EPOC).

Why is rest important for recovery?

It allows muscle tissue to repair and replenish liver and muscle glycogen stores.

What effect do ice baths have on recovery?

They improve recovery, reduce core temperature, and decrease muscle inflammation and soreness.

What is the physiological response of the body after exiting an ice bath?

Vasodilation occurs, flushing out metabolic waste products and bringing in fresh blood with nutrients.