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Questions and Answers
What is the primary cause of fatigue in the ATP-PC energy system during short explosive events?
What is the purpose of passive recovery in the ATP-PC energy system?
What is the major cause of fatigue in the anaerobic glycolysis energy system during high-intensity events with multiple efforts?
What is the purpose of active recovery in the anaerobic glycolysis energy system?
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What is the major cause of fatigue in the aerobic energy system during long events?
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What should an athlete consume immediately after an aerobic event to replenish muscle glycogen stores?
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Why is hydration important after an aerobic event?
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What is the purpose of active recovery in the aerobic energy system?
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How much water should an athlete consume after an aerobic event to replenish blood plasma?
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What is the effect of hydrogen ions on anaerobic glycolysis enzyme function?
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Study Notes
Fatigue and Recovery
Fatigue: A Limiting Factor
- Fatigue is a limiting factor that affects performance, but it doesn't necessarily mean feeling tired
- Fatigue depends on the energy systems used, which vary depending on the duration and intensity of the event
- In short explosive events (e.g., 100-meter sprint), ATP-PC system is dominant, and major causes of fatigue are PC depletion and accumulation of inorganic phosphate
ATP-PC System Recovery
- Passive recovery is necessary to replenish PC stores
- Oxygen is required for PC replenishment, so passive recovery should be done at a low intensity
- In 30 seconds, 70% of PC stores are replenished, and in 3 minutes, 98% are replenished
Anaerobic Glycolysis System
- In high-intensity events with multiple efforts (e.g., team sports), anaerobic glycolysis system is used
- Major cause of fatigue is accumulation of metabolic byproducts (lactic acid, hydrogen ions)
- Hydrogen ions are acidic and lower blood pH, leading to fatigue
- Anaerobic glycolysis enzyme function is inhibited by low pH, slowing down contraction rate
Recovery from Anaerobic Glycolysis Fatigue
- Active recovery is necessary to get rid of metabolic byproducts
- Oxygen is required to break down lactate and hydrogen ions
- Active recovery helps with venous return, which is important for removing metabolic byproducts from the muscles
- Epoc (excess post-exercise oxygen consumption) is extended during active recovery, helping to clear out metabolic byproducts
Aerobic Energy System
- In long events (e.g., marathons), aerobic energy system is used
- Major causes of fatigue are glycogen depletion, dehydration, and increased core body temperature
- Glycogen depletion leads to a switch to fat as a fuel source, slowing down energy production
- Dehydration leads to increased blood viscosity, making it harder for the heart to pump blood
- Increased core body temperature leads to a breakdown in thermoregulation, causing fatigue
Recovery from Aerobic Energy System Fatigue
- Refuel with high GI carbohydrates immediately after the event to replenish muscle glycogen stores
- Later, switch to low GI meals to drip feed glycogen stores and add protein for muscle recovery
- Hydrate with 1.5 times the amount of water lost during the event to replenish blood plasma
- Use active recovery to help with venous return and epoc to clear out metabolic byproducts
Fatigue and Recovery
- Fatigue is a limiting factor that affects performance, and it's not just about feeling tired
- Fatigue depends on the energy systems used, which vary depending on the duration and intensity of the event
ATP-PC System
- In short explosive events (e.g., 100-meter sprint), ATP-PC system is dominant
- Major causes of fatigue are PC depletion and accumulation of inorganic phosphate
- Passive recovery is necessary to replenish PC stores
- Oxygen is required for PC replenishment, so passive recovery should be done at a low intensity
- In 30 seconds, 70% of PC stores are replenished, and in 3 minutes, 98% are replenished
Anaerobic Glycolysis System
- In high-intensity events with multiple efforts (e.g., team sports), anaerobic glycolysis system is used
- Major cause of fatigue is accumulation of metabolic byproducts (lactic acid, hydrogen ions)
- Hydrogen ions are acidic and lower blood pH, leading to fatigue
- Anaerobic glycolysis enzyme function is inhibited by low pH, slowing down contraction rate
- Active recovery is necessary to get rid of metabolic byproducts
- Oxygen is required to break down lactate and hydrogen ions
- Active recovery helps with venous return, which is important for removing metabolic byproducts from the muscles
- Epoc (excess post-exercise oxygen consumption) is extended during active recovery, helping to clear out metabolic byproducts
Aerobic Energy System
- In long events (e.g., marathons), aerobic energy system is used
- Major causes of fatigue are glycogen depletion, dehydration, and increased core body temperature
- Glycogen depletion leads to a switch to fat as a fuel source, slowing down energy production
- Dehydration leads to increased blood viscosity, making it harder for the heart to pump blood
- Increased core body temperature leads to a breakdown in thermoregulation, causing fatigue
Recovery Strategies
- Refuel with high GI carbohydrates immediately after the event to replenish muscle glycogen stores
- Later, switch to low GI meals to drip feed glycogen stores and add protein for muscle recovery
- Hydrate with 1.5 times the amount of water lost during the event to replenish blood plasma
- Use active recovery to help with venous return and epoc to clear out metabolic byproducts
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Description
Understanding fatigue as a limiting factor in performance, including the role of energy systems and recovery strategies. Topics include ATP-PC system, PC depletion, and inorganic phosphate accumulation.
