recovery and fatigue
TRANSCRIPT
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RECOVERY AND FATIGUE
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FATIGUE
• Physical and/or mental lethargy or exhaustion
• Triggered by stress, exercise, overwork, illness or disease
– Physical fatigue is the inability to continue functioning at the level of normal physical capabilities
– Mental fatigue is a lack of mental clarity, concentration difficulties, sleepiness and/or memory loss
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TYPES OF FATIGUE
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MUSCULAR FATIGUE
• Not just a build-up of lactic acid
• Involves muscular and central nervous system fatigue
• Depends on the following:
–Type/duration/intensity exercise
–Muscle fibre type
–Fitness/Training status
–Nutritional status
–Mental state athlete
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MUSCULAR FATIGUE
• Fuel depletion:
–ATP
–PC
–Glycogen
• Accumulation of metabolic by-products:
–H+ ions
–Inorganic phosphate (Pi)
–ADP
• Impaired muscle excitability
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BODY TEMPERATURE AND FATIGUE
• Performance decreases when core body temperature increases
• Blood supply is redirected to the skin & away from the muscles
• Dehydration: excess fluid loss also associated with electrolyte loss decreases blood plasma
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LACTATE
• Lactic acid is quickly broken down in the muscles into lactate & H+ ions
• Lactate is then broken down further in the muscle using aerobic pathways to supply immediate energy or to create more glycogen
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LACTATE
• Onset of Blood Lactate Accumulation (OBLA):
– Point during exercise where blood lactate accumulates above resting levels
–Non athletes at 50-60% VO2 max
–Trained athletes at 70-80% VO2 max
• Lactate Inflection Point (LIP):
–Point beyond which intensity and power cannot be maintained without rapid accumulation of H+ ions
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RECOVERY
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RECOVERY
• Overcoming or reversal of fatigue
• Body systems repair damaged tissues and replenish energy stores
• Insufficient recovery can lead to overtraining or long term (chronic) fatigue
• Includes a number of different processes…
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COOL DOWN/ACTIVE RECOVERY
• First step post session• Low intensity (60-70% MHR)• 5-10 mins
• Aerobic• Maintains adequate blood flow to muscles• EPOC
• Prevents venous pooling• Return to resting levels
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PASSIVE REST
• Non activity
• Sleep 8-10 hours maintains reaction time, agility, speed, visual processing & concentration
• Rest days in training program
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REPLENISH ENERGY STORES
• Replenish glycogen stores (CHO) (65% diet)–Should be replenished in first 15-30 mins with high
GI foods• Protein to repair muscle fibres (15% diet)• Fats to restore energy & supply vitamins (20% diet)
• PC stores replenish 70% in 30 secs and the remainder in 3 mins
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REHYDRATION
• Be hydrated before exercise 400-600mL in 2 hours prior
• 200-300mL every 15-20 mins during exercise
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REFUELLING FOR EVENTS
• Short Duration & High Intensity (<60mins):–Glycogen stores should be adequate pre-event–Focus on rehydration
• Moderate Intensity & Intermittent Sports (60-90mins):–Glycogen stores should be adequate pre-event–Tapering –Focus on rehydration
• Prolonged Sub-max Exercise (>90mins):–CHO loading–Tapering–Consume CHO during event–Rehydration
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HYDROTHERAPY
• External application of water (liquid, ice, hot, cold or warm) to heal & recover
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CRYOTHERAPY
• Ice packs, pool sessions, ice baths & ice vests
• Reduce blood flow to reduce swelling and fluid retention around joint
• Important for injured or damaged sites
• Causes vasoconstriction of blood vessels & removal of waste products
• Maintains core body temperature
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HOT AND COLD CONTRAST THERAPY
• Alternate between hot/cold shower, spa/plunge pool or water immersion
• Relaxes muscles
• Assists neurological recovery
• Change between vasodilation and vasoconstriction to remove waste products & deliver nutrients
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COMPRESSION
• Increased blood flow• Increase venous return & reduce blood pooling• Decrease blood lactate levels• reduce swelling• Enhance proprioception• Decrease DOMS• Increase skin temperature
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MASSAGE
• Relaxation & stress release
• Stimulates blood flow
• Relieve swelling
• Removal lactic acid and metabolic by-products
• Reduce muscle stiffness, cramping & soreness
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HYPERBARIC OXYGEN THERAPY
• Treat soft tissue injuries
• 100% pure oxygen increased atmospheric pressure
• Increase blood oxygen levels to assist muscle recovery
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SPECIALISTS
• Physiotherapist: Musculoskeletal, neurological & cardiothoracic injuries
• Myotherapist: Treat soft tissue & joint injuries, includes massage & needling
• Osteopath: Treat musculoskeletal imbalances & mobility• Sport Psychologist: Assist with mental preparation, stress
& anxiety• Nutritionist: Provide advice on diet/hydration
pre/during/post training & competition• Chiropractor: Treat musculoskeletal injuries, particularly
concerning the spine• Podiatrist: Treat foot related injuries
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ETHICAL CONSIDERATIONS IN SPORT MEDICINE
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ETHICAL CONSIDERATIONS IN SPORT MEDICINE
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