1. Fatigue & Recovery

2. Causes of Fatigue Depletion of energy stores
ATP CP stores
Glycogen stores
Lactic acid accumulation (and hydrogen ions)
Dehydration & reduced electrolyte concentrations
Increased muscle temperature
CNS Inhibition
Transmitter tiredness
Mental fatigue

3. Depletion CP Stores ATP CP system dominant between 0-6 secs
Much power is quickly developed by using this system
Creatine phosphate stored in muscle is rapidly depleted
Predominant energy system then becomes anaerobic glycolysis system
Between secs. PC stored in muscles

4. Depletion of Glycogen Stores
When the aerobic system is used continually during exercise glycogen stores are reduced
Fats then become the dominant fuel source which requires greater amounts of oxygen to break down & produce ATP & fatigue sets in
Have between minutes of glycogen stored within the body during continuous activity

5. Metabolic By Product Accumulation
As the rate of anaerobic glycolysis increases so does H+ and LA accumulation within the muscle fibres & in the blood
The presence of H+ and LA inhibits muscle contraction & fatigue occurs
H+ and LA cause the burning sensation in the muscles

6. Dehydration (& reduced electrolyte concentration)
The body looses fluid through sweat
Sweat contains electrolytes, salts & water
Dehydration can cause fatigue to coordination, endurance & decision making

7. Increased Muscle Temperature
Causes blood to be redirected away from the working muscles to the skin in an attempt to cool the body
Therefore oxygen supply to the working muscles is reduced
Increased body temperature can affect decision making

8. CNS Inhibition Central nervous system inhibition
When brain detects fatigue in the muscle it reduces the number and intensity of the messages to the muscle to decrease the contractions to prevent muscle damage

9. Transmitter Tiredness
Fatigue causes the release of the chemical acetylcholine (Ach) to decrease
Acetylcholine is the chemical that travels across the neuromuscular synapse (the junction between the nerves and muscles) which assists in the stimulation of the muscle to contract
Less acetylcholine means the muscle contracts less

10. Mental Fatigue Tends to be associated with other forms of fatigue
Can make the athlete focus more on feeling tired rather than concentrating on their performance
In some instances boredom can also lead to mental fatigue

11. Recovery Possibilities
Active cool down
Diet
Fluid
Ice
Massage
Hot/cold showers
Water session
Stretching

12. Active Cool Down Recovery
Eg low intensity jogging
Undertaking low intensity active recovery increases speed of LA removal compared to passive recovery
Active recovery breaks down 50% blood LA in 10-15min. compared with 30 min. if passive)
Active recovery prevents venous pooling
Assists in reducing muscle soreness

13. Diet (replenishment of fuel stores)
Following exercise athlete should consume high glycemic foods to replace glycogen quickly
Later continue with low glycemic foods
Foods high in protein can assist muscle regeneration

14. Fluid Intake (rehydration)
Drink before, during and after training or competition
Sports drinks are good during because contain some carbohydrate and electrolytes
To increase desire to drink ensure it is flavoured, cool and contains some sodium

15. Ice
Apply ice to bruised/sore/injured soft tissue area to prevent blood flow to area and reduce swelling
Ice also prevents inflammation (redness) and reduces pain
Ice vests can assist in reducing temperature to more normal levels

16. Massage
Massage can assist blood supply to an area, decrease soreness and return muscle to normal length
However an injured area should not be massaged before hours after the injury (apply ice)

17. Hot/Cold Showers
Some athletes alternate hot and cold showers (eg 1 min hot, 1 min cold, 1 min hot etc)
This can stimulate the nervous and vascular activity to the muscles removing lactic acid and bringing nutrients to the muscles improving recovery

18. Water Session Eg swimming pool walking, swimming activities
This reduces the stress on the joints whilst allowing the athlete to move freely
Spas can also be used to massage and increase blood supply to the muscles

19. Stretching
During cool down and in the days following competition & training
Prevents muscle stiffness, reduce soreness and returns muscle to it’s normal length