Questions and Answers
What is a factor that affects fatigue?
Type of contraction
Which of the following affects recovery rate?
Type of muscle fiber
During which stage of the recovery curve do heart rate and blood pressure return to normal?
20-60 minutes after exercise
What is the primary purpose of active rest?
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What is the main physiological means to restore working capacity?
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How long does it take for proteins to be restored after exercise?
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What is a benefit of stretch therapy?
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What is the intensity of the aerobic exercise recommended for active rest?
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What is the primary goal of increasing elasticity and strength of muscles, joints, tendon, and ligaments?
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What is the benefit of heat therapy in terms of toxins?
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What is the primary purpose of cold therapy?
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What is the benefit of massage in terms of muscle adhesions?
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What is the recommended duration for a cold therapy session?
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What is the benefit of heat therapy in terms of blood flow?
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What is the purpose of contrast baths in physiotherapeutic means of recovery?
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What is the primary goal of increasing lymphatic and venous return?
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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.
