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What are the factors that affect the type of fatigue
- -type, duration and intensity of activity
- -fitness level of athlete
- -mental state of athlete
- -nutritional state- hydration, glycogen storage
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Name the levels of fatigue
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Explain local fatigue
Fatigue in a particular muscle group or body part that have been the focus of exercise
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Explain general fatigue
Fatigue in all muscle groups as a result of an extended training program
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Explain chronic fatigue
An unhealthy level of fatigue caused by continual break down of bodies defenses
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What are the cases of fatigue
- -depends on type, duration and intensity of activity
- -fuel depletion
- -metabolic by-products
- -de-hydration and over heating
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Explain fuel depletion
- ANAEROBIC
- - depletion of PC and carbs
- results in
- - intensity must be lowered to continue activity
- AEROBIC
- -carbs, fats, proteins depleted
- results in
- -body changes source of glycogen (muscle, liver, blood, fat stores, protein
- -reduced activity
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Explain metabolic by-products
- ACCUMULATION OF LACTIC ACID
- - lactic acid rises with rate of anaerobic glycolysis
- -affects muscular contractions by
- inhibiting glycotic enzymes and calcium ions uses for coupling actin and myosin
- ACCUMULATION OF H+ IONS
- -lowers pH level of muscle cell
- - hinders glycotic enzymes
- -muscles can no longer contract
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What are some aspects of recovery?
- -Cool down
- -Muscle glycogen restoration
- -Rehydration
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Explain the cool down
- Low intensity version of exercise just performed
- -breaks down and removes lactic acid
- -prevents venous pooling
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Explain muscle glycogen restoration
- May take 24 hours to fully replenish muscle and liver glycogen stores
- speedy recovery
- - eat 1 gm glucose/ kg of body mass in first 30 mins after exercise
- -eat high GI foods in first 24 hours after exercise
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Explain rehydration
- can take up to 24 hours to fully replenish fluid stores
- consume 150% of fluid lost in first 2-4 hours
- sodium consumption helps with keeping blood volume and concentration the same
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