Fatigue and Recovery process

Fatigue and Recovery process

1. Fatigue and factors that can cause it.

   • A reduced capacity to complete work brought about by a lack of oxygen, energy or muscle tiredness
   • depletion of fuels; fats, carbohydrates, proteins
   • Depletion of muscle glycogen stores
   • Accumulation of waste products

2. Centeral governor theory

   • theory suggests that fatigue is an emotional response by the brain to stop muscles from being exhausted
   • The role of lactic acid in the fatiguing process; does not intially impair performance but instead provides a fuel source for working muscles. However continued production of lactic acid increases the pH of the blood/ muscle cells and eventually causes exercise to stop.
   • Muscle fibre recruitment; current research shows that the body does not recruit more muscle fibres as fatigue sets in
   • Muscle glycogen depletion; shows that muscles never totally run out of glycogen stores during exercise. this fatigue can be delayed by teaching the Centeral Governor that going fater wont do the body harm
   • Also a link with dehydratin and temperature regulation

3. Process of recovery/EPOC/DOMS

   • Two phases of recovery; fast component and slow component
     • Fast component; concerned with restoration of muscle phosphagen stores and takes up to four minites
     • Slow component; this is the process of returning the body to pre-exercise condition; including heat dissipation, energy replenishment, rehydration and removal of lactic acid
   • Excess Post Oxygen Consumption refers to elevated ventialtion and breathing rates after exercise
   • Cool Down; significantly increase recovery time. Light exercise keeps capillaries dilated to oxidise lactic acid and remove waste product
   • DOMS; muscle stiffness after exercise. Caused by microscopic tears and trauma to muscles from high intensity training. This can be minimised by buillding training intensity gradually, cross training