Podcast
Questions and Answers
What is the primary cause of fatigue in the ATP-PC energy system during short explosive events?
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 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 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?
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?
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?
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?
Why is hydration important after an aerobic event?
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What is the purpose of active recovery in the aerobic energy system?
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?
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?
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.
