Physiology of Fatigue and Recovery

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Questions and Answers

What is a factor that affects fatigue?

Time of day

Type of contraction (correct)

Type of exercise equipment

Age of the athlete

Which of the following affects recovery rate?

Type of muscle fiber (correct)

Type of exercise equipment

Type of athletic shoes

Availability of sports facilities

During which stage of the recovery curve do heart rate and blood pressure return to normal?

More than 24 hours after exercise

10-48 hours after aerobic exercise

20-60 minutes after exercise (correct)

5-28 hours after anaerobic intermittent exercise

What is the primary purpose of active rest?

To eliminate waste products during moderate aerobic exercise Signup and view all the answers

What is the main physiological means to restore working capacity?

Sleep Signup and view all the answers

How long does it take for proteins to be restored after exercise?

12-24 hours Signup and view all the answers

What is a benefit of stretch therapy?

It promotes healing of microinjuries Signup and view all the answers

What is the intensity of the aerobic exercise recommended for active rest?

60% of MHR Signup and view all the answers

What is the primary goal of increasing elasticity and strength of muscles, joints, tendon, and ligaments?

To increase resistance to injury Signup and view all the answers

What is the benefit of heat therapy in terms of toxins?

It promotes the excretion of toxins through perspiration Signup and view all the answers

What is the primary purpose of cold therapy?

To reduce pain and muscle spasm Signup and view all the answers

What is the benefit of massage in terms of muscle adhesions?

It stretches for muscle adhesions, knots or microtrauma Signup and view all the answers

What is the recommended duration for a cold therapy session?

15-20 minutes Signup and view all the answers

What is the benefit of heat therapy in terms of blood flow?

It increases blood flow without causing discomfort or stress Signup and view all the answers

What is the purpose of contrast baths in physiotherapeutic means of recovery?

To increase blood circulation Signup and view all the answers

What is the primary goal of increasing lymphatic and venous return?

To hasten drainage and prevent swelling Signup and view all the answers

Study Notes

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

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Description

Explore the factors that affect fatigue, including muscle contraction, training status, and environmental conditions, as well as the factors that influence recovery rate, such as age, gender, and environmental factors.