Fatigue, Rest, and Recovery Lecture PDF
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This document provides an overview of fatigue, rest, and recovery, covering topics such as factors affecting fatigue, recovery rates, and various means of recovery, including active rest, passive rest, stretch therapy, and physiotherapeutic methods like massage, heat therapy, and cold therapy.
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7/2/2024 FATIGUE, REST AND RECOVERY Factors affecting fatigue Intensity Duration Type of contraction (Isometric, isotonic) Training status Nutritional status Environmental conditions Type of activity Hy...
7/2/2024 FATIGUE, REST AND RECOVERY Factors affecting fatigue Intensity Duration Type of contraction (Isometric, isotonic) Training status Nutritional status Environmental conditions Type of activity Hydration levels 1 7/2/2024 Factors Affecting Recovery Rate 1. Age : 25 and above, slower recovery rate 2. Gender 3. Environment: Altitude,temperature 4. Freedom of movement 5. Type of muscle fiber: Fast twitch tends to fatigue faster 6. Type of exercise: endurance training recover slower 7. Nutrient avaibility 8. Injury status 2 7/2/2024 Recovery curve Recovery curve 1. Heart rate blood pressure return to normal (20-60 minutes) 2. Glycogen restoration 1. 10-48 hours after aerobic exercise 2. 5-28 hours after anaerobic intermittent exercise 3. Proteins restoration (12-24 hours) 4. Fat, vitamins and enzymes restoration (more than 24 hours) 3 7/2/2024 Natural Means of Recovery 1. Active Rest (Kinotherapy) 1. Eliminating waste product during moderate aerobic exercise or stretching after strenuous exercise 2. Intensity of the aerobic exercise should be no higher than 60% of MHR 3. 10-20 minutes after exercise 2. Passive Rest (Complete Rest) 1. Sleep 2. Main physiological means to restore working capacity Stretch Therapy 1. Enhance performance by making muscle more flexible. 2. Promote healing of microinjuries that initially not visible, but will manifest themselves after years of training and improper recovery 3. Increase elasticity and strength of muscles, joints, tendon and ligaments and their resistance to injury 4. Develop a balance between agonist and antagonist muscle 5. Increase blood supply to local muscle 6. Hasten drainage: Prevent swelling 7. Produces muscular relaxation 4 7/2/2024 Stretch Therapy 1. Increase lymphatic and venous return 2. Increase ROM: loosen tight tendons 3. Stimulates and soothes the CNS and PNS Physiotherapeutic Means of Recovery 1. Massage 2. Heat @ Thermotherapy 3. Cold @ Cryotheraphy 4. Contrast baths 5. Oxygenotherapy 6. Aerotherapy 7. Altitude cure 8. Acupunctures and Acupressure 5 7/2/2024 Massage-Systematic manipulation of soft body tissue 1. Increased blood circulation 2. Increased lymphatic circulation 3. Stretching for muscle adhesions, knots or microtrauma 4. Relief of muscle fatigue 5. Removal of excessive swelling Heat Therapy Heat therapy involve only heating the skin, not deep tissue Promote sweating and increase blood flow without causing discomfort or stress Promote excretion of toxins (cadmium, lead, zinc and etc) through perspiration 5-20 minutes is sufficient 6 7/2/2024 Cold Therapy Pain reducing therapy Increase blood flow Raising level of oxygen Increase metabolism Reduce muscle spasm Should be done no longer 2 hours after training 15-20 minutes per session Physiotherapeutic Means of Recovery 1. Massage 2. Heat @ Thermotherapy 3. Cold @ Cryotheraphy 4. Contrast baths 5. Oxygenotherapy 6. Aerotherapy 7. Altitude cure 8. Acupunctures and Acupressure 7
