Physiology of Fatigue and Recovery

Factors Affecting Fatigue

• Intensity, duration, and type of muscle contraction (isometric, isotonic) affect fatigue
• Training status, nutritional status, environmental conditions, and type of activity also influence fatigue
• Hydration levels play a role in fatigue

Factors Affecting Recovery Rate

• Age: recovery rate slows down after 25 years old
• Gender affects recovery rate
• Environmental factors such as altitude and temperature influence recovery
• Freedom of movement and type of muscle fiber (fast twitch) affect recovery rate
• Type of exercise (endurance training) and nutrient availability impact recovery
• Injury status affects recovery rate

Recovery Curve

• Heart rate and blood pressure return to normal within 20-60 minutes
• Glycogen restoration takes 10-48 hours after aerobic exercise and 5-28 hours after anaerobic intermittent exercise
• Protein restoration takes 12-24 hours
• Fat, vitamins, and enzymes restoration takes more than 24 hours

Natural Means of Recovery

• Active Rest (Kinotherapy): 10-20 minutes of moderate aerobic exercise or stretching after strenuous exercise
• Passive Rest (Complete Rest): sleep is the main physiological means to restore working capacity

Stretch Therapy

• Enhances performance by increasing muscle flexibility
• Promotes healing of microinjuries
• Increases elasticity and strength of muscles, joints, tendons, and ligaments
• Develops a balance between agonist and antagonist muscles
• Increases blood supply to local muscles
• Hastens drainage and prevents swelling
• Produces muscular relaxation

Physiotherapeutic Means of Recovery

• Massage: increases blood circulation, lymphatic circulation, and stretches for muscle adhesions
• Heat Therapy (Thermotherapy): promotes sweating, increases blood flow, and excretes toxins
• Cold Therapy (Cryotherapy): reduces pain, increases blood flow, and raises oxygen levels
• Contrast baths, oxygenotherapy, aerotherapy, altitude cure, and acupuncture/acupressure are also used

Massage and Heat Therapy

• Massage increases blood circulation, relieves muscle fatigue, and removes excessive swelling
• Heat therapy promotes sweating, increases blood flow, and excretes toxins

This quiz covers the factors that affect fatigue and recovery rate, including intensity, duration, training status, and more. Learn about the physiological aspects of rest and recovery.