Education

1. Fatigue
Dr Sharmila Chaudhuri

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

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. MUSCULAR FATIGUE
1.Fuel depletion: –ATP –PC –Glycogen
2.Accumulation of metabolic by-products: –H+ ions
–Inorganic phosphate (Pi) –ADP
3. Impaired muscle excitability

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. 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
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

8. 1.Overcoming or reversal of fatigue
2.Body systems repair damaged tissues and replenish energy
stores
3. Insufficient recovery can lead to overtraining or long term
(chronic) fatigue
4. Includes a number of different processes…

9. • COOL DOWN/ACTIVE RECOVERY
• First step post session
• Low intensity
• 5-10 mins
• Aerobic
• Maintains adequate blood flow to muscles
• EPOC
• Prevents venous pooling
• Return to resting levels

10. 1.Non activity
2.Sleep 8-10 hours maintains reaction time, agility, speed, visual
processing & concentration
3.Rest days in training program
• Be hydrated before exercise 400-600mL in 2 hours prior
• 200-300mL every 15-20 mins during exercise

11. 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

12. • External application of water (liquid, ice, hot, cold or warm) to
heal & recover
1.CRYOTHERAPY
2.Ice packs, pool sessions, ice baths & ice vests
3.reduce swelling and fluid retention around joint
4.Important for injured or damaged sites
5. Causes vasoconstriction of blood vessels & removal of waste
products
6. Maintains core body temperature

13. COMPRESSION
• Increased blood flow
• Increase venous return & reduce blood pooling
• Decrease blood lactate levels
• reduce swelling
• Enhance proprioception
• Decrease DOMS
• Increase skin temperature

14. MASSAGE
• Relaxation & stress release
• Stimulates blood flow
• Relieve swelling
• Removal lactic acid and metabolic by-products
• Reduce muscle stiffness, cramping & soreness