Fatigue and recovery ProcessesFatigue and recovery Processes

FATIGUE AND RECOVERY FATIGUE AND RECOVERY PROCESSESPROCESSES

FATIGUE – Inability to maintain power FATIGUE – Inability to maintain power output! output!

What are the feelings of fatigue?What are the feelings of fatigue? Is there any difference between Is there any difference between

different types of fatigue?different types of fatigue?

Current IssuesCurrent Issues

Distress and Fatigue – Why?Distress and Fatigue – Why?

Fatigue is caused by:Fatigue is caused by:

1.1. Depletion of PC storesDepletion of PC stores

2.2. Depletion of glycogen storesDepletion of glycogen stores

3.3. Lack of oxygen - Build up of lactic Lack of oxygen - Build up of lactic acidacid

4.4. Drop in pH – affecting enzyme Drop in pH – affecting enzyme actionaction

5.5. Reduction in ATP resynthesisReduction in ATP resynthesis

6.6. Fluid LossFluid Loss

Onset of blood lactate Onset of blood lactate accumulationaccumulation

How can you delaying the onset of How can you delaying the onset of fatigue? fatigue?

Delay the OBLADelay the OBLA Improve the aerobic systemImprove the aerobic system

Preventing FatiguePreventing Fatigue

Key wordsKey words

Can you explain the following words now?Can you explain the following words now?

Central fatigueCentral fatigue

Peripheral fatiguePeripheral fatigue

Local muscle fatigueLocal muscle fatigue

Depletion of fuelsDepletion of fuels

DehydrationDehydration

Electrolyte lossElectrolyte loss

Recovery – restoration of ATP/PC storesRecovery – restoration of ATP/PC stores

Oxygen DeficitOxygen Deficit

EPOCEPOC

EPOC / Oxygen DebtEPOC / Oxygen Debt

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

Contributing FactorsContributing Factors

1.1. To remove CO2To remove CO2

2.2. Increase metabolism (increased body Increase metabolism (increased body temp)temp)

3.3. Increased hormone levelsIncreased hormone levels

4.4. Replacement of ATPReplacement of ATP

5.5. Removal of Lactic AcidRemoval of Lactic Acid

6.6. Replenishment of myoglobin with oxygenReplenishment of myoglobin with oxygen

7.7. Replacement of glycogenReplacement of glycogen

EPOCEPOC

Alactacid (fast)Alactacid (fast) – ATP and PC, muscle – ATP and PC, muscle phosphogen storesphosphogen stores

Lactacid (slow) – Lactacid (slow) – Removal of lactic Removal of lactic acidacid

Not to be confused with: Not to be confused with: DOMSDOMS

• Delayed On set of Muscular SorenessDelayed On set of Muscular Soreness

• When:When:

• Causes:Causes:

• Sports:Sports:

• How to minimise:How to minimise:

NUTRITIONNUTRITION

What is a balanced diet!?

PresentationPresentation

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

What would you suggest for:What would you suggest for:Untrained personUntrained personEndurance athleteEndurance athleteWeightlifterWeightlifterPerson with a 10K run in a week’s Person with a 10K run in a week’s timetimeSomeone who has just completed a Someone who has just completed a triathlontriathlonSomeone who is keen to use Someone who is keen to use supplementssupplements

Suggested websitesSuggested websiteswww.hc-sc.gc.cawww.hc-sc.gc.cawww.eatright.orgwww.eatright.orgwww.nutrition.org.ukwww.nutrition.org.ukwww.cyberdiet.comwww.cyberdiet.comwww.nutsoc.org.ukwww.nutsoc.org.ukwww.healthnet.org.ukwww.healthnet.org.ukwww.healthpro.org.ukwww.healthpro.org.ukwww.bbc.co.uk/schoolswww.bbc.co.uk/schoolswww.bbc.co.uk/health/www.bbc.co.uk/health/www.bbc.co.uk/sciencewww.bbc.co.uk/science