Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Recovery and fatigue

1,993 views

Published on

Recovery and fatigue

Published in: Sports
  • Have u ever tried external professional writing services like ⇒ www.WritePaper.info ⇐ ? I did and I am more than satisfied.
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • Don't forget another good way of simplifying your writing is using external resources (such as ⇒ www.HelpWriting.net ⇐ ). This will definitely make your life more easier
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • Hi there! I just wanted to share a list of sites that helped me a lot during my studies: .................................................................................................................................... www.EssayWrite.best - Write an essay .................................................................................................................................... www.LitReview.xyz - Summary of books .................................................................................................................................... www.Coursework.best - Online coursework .................................................................................................................................... www.Dissertations.me - proquest dissertations .................................................................................................................................... www.ReMovie.club - Movies reviews .................................................................................................................................... www.WebSlides.vip - Best powerpoint presentations .................................................................................................................................... www.WritePaper.info - Write a research paper .................................................................................................................................... www.EddyHelp.com - Homework help online .................................................................................................................................... www.MyResumeHelp.net - Professional resume writing service .................................................................................................................................. www.HelpWriting.net - Help with writing any papers ......................................................................................................................................... Save so as not to lose
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • How to improve brain memory power naturally? Boost your brainpower with brain pill now... ♥♥♥ https://tinyurl.com/brainpill101
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here

Recovery and fatigue

  1. 1. RECOVERY AND FATIGUE
  2. 2. FATIGUE • Physical and/or mental lethargy or exhaustion • Triggered by stress, exercise, overwork, illness or disease – Physical fatigue is the inability to continue functioning at the level of normal physical capabilities – Mental fatigue is a lack of mental clarity, concentration difficulties, sleepiness and/or memory loss
  3. 3. TYPES OF FATIGUE
  4. 4. MUSCULAR FATIGUE • Not just a build-up of lactic acid • Involves muscular and central nervous system fatigue • Depends on the following: –Type/duration/intensity exercise –Muscle fibre type –Fitness/Training status –Nutritional status –Mental state athlete
  5. 5. MUSCULAR FATIGUE • Fuel depletion: –ATP –PC –Glycogen • Accumulation of metabolic by-products: –H+ ions –Inorganic phosphate (Pi) –ADP • Impaired muscle excitability
  6. 6. BODY TEMPERATURE AND FATIGUE • Performance decreases when core body temperature increases • Blood supply is redirected to the skin & away from the muscles • Dehydration: excess fluid loss also associated with electrolyte loss decreases blood plasma
  7. 7. LACTATE • Lactic acid is quickly broken down in the muscles into lactate & H+ ions • Lactate is then broken down further in the muscle using aerobic pathways to supply immediate energy or to create more glycogen
  8. 8. LACTATE • Onset of Blood Lactate Accumulation (OBLA): – Point during exercise where blood lactate accumulates above resting levels –Non athletes at 50-60% VO2 max –Trained athletes at 70-80% VO2 max • Lactate Inflection Point (LIP): –Point beyond which intensity and power cannot be maintained without rapid accumulation of H+ ions
  9. 9. RECOVERY
  10. 10. RECOVERY • Overcoming or reversal of fatigue • Body systems repair damaged tissues and replenish energy stores • Insufficient recovery can lead to overtraining or long term (chronic) fatigue • Includes a number of different processes…
  11. 11. COOL DOWN/ACTIVE RECOVERY • First step post session • Low intensity (60-70% MHR) • 5-10 mins • Aerobic • Maintains adequate blood flow to muscles • EPOC • Prevents venous pooling • Return to resting levels
  12. 12. PASSIVE REST • Non activity • Sleep 8-10 hours maintains reaction time, agility, speed, visual processing & concentration • Rest days in training program
  13. 13. REPLENISH ENERGY STORES • Replenish glycogen stores (CHO) (65% diet) –Should be replenished in first 15-30 mins with high GI foods • Protein to repair muscle fibres (15% diet) • Fats to restore energy & supply vitamins (20% diet) • PC stores replenish 70% in 30 secs and the remainder in 3 mins
  14. 14. REHYDRATION • Be hydrated before exercise 400-600mL in 2 hours prior • 200-300mL every 15-20 mins during exercise
  15. 15. REFUELLING FOR EVENTS • Short Duration & High Intensity (<60mins): –Glycogen stores should be adequate pre-event –Focus on rehydration • Moderate Intensity & Intermittent Sports (60-90mins): –Glycogen stores should be adequate pre-event –Tapering –Focus on rehydration • Prolonged Sub-max Exercise (>90mins): –CHO loading –Tapering –Consume CHO during event –Rehydration
  16. 16. HYDROTHERAPY • External application of water (liquid, ice, hot, cold or warm) to heal & recover
  17. 17. CRYOTHERAPY • Ice packs, pool sessions, ice baths & ice vests • Reduce blood flow to reduce swelling and fluid retention around joint • Important for injured or damaged sites • Causes vasoconstriction of blood vessels & removal of waste products • Maintains core body temperature
  18. 18. HOT AND COLD CONTRAST THERAPY • Alternate between hot/cold shower, spa/plunge pool or water immersion • Relaxes muscles • Assists neurological recovery • Change between vasodilation and vasoconstriction to remove waste products & deliver nutrients
  19. 19. COMPRESSION • Increased blood flow • Increase venous return & reduce blood pooling • Decrease blood lactate levels • reduce swelling • Enhance proprioception • Decrease DOMS • Increase skin temperature
  20. 20. MASSAGE • Relaxation & stress release • Stimulates blood flow • Relieve swelling • Removal lactic acid and metabolic by-products • Reduce muscle stiffness, cramping & soreness
  21. 21. HYPERBARIC OXYGEN THERAPY • Treat soft tissue injuries • 100% pure oxygen increased atmospheric pressure • Increase blood oxygen levels to assist muscle recovery
  22. 22. SPECIALISTS • Physiotherapist: Musculoskeletal, neurological & cardiothoracic injuries • Myotherapist: Treat soft tissue & joint injuries, includes massage & needling • Osteopath: Treat musculoskeletal imbalances & mobility • Sport Psychologist: Assist with mental preparation, stress & anxiety • Nutritionist: Provide advice on diet/hydration pre/during/post training & competition • Chiropractor: Treat musculoskeletal injuries, particularly concerning the spine • Podiatrist: Treat foot related injuries
  23. 23. ETHICAL CONSIDERATIONS IN SPORT MEDICINE
  24. 24. ETHICAL CONSIDERATIONS IN SPORT MEDICINE

×