Hl Chapter 9 - Fatigue

A reversible, exercise-induced decline in performance. factors that affect fatigue: * chronic overtraining * long periods without planned recovery or rest * Diet or hydration challenges * incorrect conditioning

• peripheral fatigue Develops rapidly and is caused by reduced muscle cell force * Unable to generate as much force in movements Ex: Jump lower late in a game/ run slower at the end of a race • Unable to repeat movements as quickly Ex. Rebounding, Prolonged rallies Peripheral is referring to limbs and muscles • central (mental) fatigue: Develops during prolonged exercise and is caused by impaired function of the central nervous system Originates from physiological changes in the brain or spinal cord * Unable to process inputs as quickly or correctly Ex. Poor reaction time, incorrect tactical decisions

the process of returning all systems to pre-activity state • Replenish Creatine Phosphate • Restore glycogen storages Need oxygen for: • Re-oxygenate myoglobin and hemoglobin • Remove any lactic acid / lactate

• Post exercise, heart rate and breathing rate remain elevated due to EPOC (oxygen debt) • The body needs to get oxygen in to reset the anaerobic systems that provided energy during activity when the aerobic pathway was not meeting the demands. • the greater the intensity of the exercise, the greater the EPOC, the longer the recovery

Minutes after (Considered Fast EPOC) 1. Replenish ATP/CP –> The phosphate from using ATP is combined with Creatine to resynthesize PCr • Myoglobin and hemoglobin are reoxygenated –> These are molecules that hold oxygen in muscle and red blood cells Hours after (Considered Slow EPOC) 1. Remove lactic acid –> Oxygen is needed to metabolize (break down) lactic acid into a form that can be removed • Replenish glycogen in muscle –> Done by eating carbs 0-2h after completing activity –> 5–12 g per kg of body weight will allow replenishment within 24 hours • Replenish glycogen in liver –> Muscles are replenished first as their stores are more important from a performance point of view

• rehydrate for lost water during sweating –> by drinking water • Replace electrolytes lost in sweat –> by food / sports drink