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Questions and Answers
What is the primary cause of fatigue in short explosive events such as the 100m sprint?
What percentage of PC stores can be replenished in 30 seconds during passive recovery?
What is the primary cause of fatigue in high-intensity events such as the 400m sprint?
What type of recovery is best for removing metabolic byproducts after high-intensity events?
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What is the primary cause of fatigue in long-duration events such as marathons?
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What is the recommended way to replenish fluids after long-duration events?
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What is the result of glycogen depletion in muscles during long-duration events?
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What is the effect of dehydration on the heart during long-duration events?
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What is the effect of increased core body temperature during long-duration events?
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What is the recommended way to replenish glycogen stores after long-duration events?
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Study Notes
Fatigue and Recovery
- Fatigue is a limiting factor in performance, not just feeling tired
- Fatigue depends on the energy systems used, duration, and intensity of events
ATP-PC System
- In short explosive events (e.g., 100m sprint), PC depletion is a major cause of fatigue
- PC stores are limited (~10 seconds) and depletion slows down performance
- Inorganic phosphate accumulation reduces contraction power, leading to fatigue
Recovery for ATP-PC System
- Passive recovery is ideal for replenishing PC stores
- Low-intensity passive recovery can replenish 70% of PC stores in 30 seconds and 98% in 3 minutes
- Complete replenishment takes around 10 minutes
Anaerobic Glycolysis System
- In longer high-intensity events (e.g., 400m sprint), anaerobic glycolysis is a major cause of fatigue
- Metabolic byproducts (e.g., lactic acid) accumulate and lead to fatigue
- Hydrogen ions from lactic acid are responsible for fatigue
- An active recovery is best for removing metabolic byproducts
Recovery for Anaerobic Glycolysis System
- Active recovery helps remove metabolic byproducts
- Low-intensity activity (e.g., jogging or cycling) promotes oxygen distribution to muscles, aiding in byproduct removal
- Increased oxygen supply helps convert lactate back into glucose, reducing fatigue
Aerobic Energy System
- In long-duration events (e.g., marathons), fatigue occurs due to glycogen depletion, dehydration, and increased core body temperature
- Glycogen depletion leads to fatigue when muscles rely on fat as a fuel source
- Dehydration thickens blood, making it harder for the heart to pump, leading to fatigue
- Increased core body temperature impairs enzyme function, leading to fatigue
Recovery for Aerobic Energy System
- Refuel with high-GI carbohydrates to replenish glycogen stores
- Hydrate with 1.5 times the amount of body weight lost to replenish fluids
- Rest and stretching can aid in recovery
Fatigue and Recovery
- Fatigue is a limiting factor in performance, not just feeling tired
- Fatigue depends on the energy systems used, duration, and intensity of events
ATP-PC System
- In short explosive events, PC depletion is a major cause of fatigue
- PC stores are limited (~10 seconds) and depletion slows down performance
- Inorganic phosphate accumulation reduces contraction power, leading to fatigue
- Passive recovery is ideal for replenishing PC stores
- Low-intensity passive recovery can replenish 70% of PC stores in 30 seconds and 98% in 3 minutes
- Complete replenishment of PC stores takes around 10 minutes
Anaerobic Glycolysis System
- In longer high-intensity events, anaerobic glycolysis is a major cause of fatigue
- Metabolic byproducts (e.g., lactic acid) accumulate and lead to fatigue
- Hydrogen ions from lactic acid are responsible for fatigue
- Active recovery is best for removing metabolic byproducts
- Active recovery helps remove metabolic byproducts
- Low-intensity activity (e.g., jogging or cycling) promotes oxygen distribution to muscles, aiding in byproduct removal
- Increased oxygen supply helps convert lactate back into glucose, reducing fatigue
Aerobic Energy System
- In long-duration events, fatigue occurs due to glycogen depletion, dehydration, and increased core body temperature
- Glycogen depletion leads to fatigue when muscles rely on fat as a fuel source
- Dehydration thickens blood, making it harder for the heart to pump, leading to fatigue
- Increased core body temperature impairs enzyme function, leading to fatigue
- Refuel with high-GI carbohydrates to replenish glycogen stores
- Hydrate with 1.5 times the amount of body weight lost to replenish fluids
- Rest and stretching can aid in recovery
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Description
Understand the concept of fatigue in sports performance, its relation to energy systems, and the role of ATP-PC system in fatigue. Learn about recovery strategies for optimal performance.
