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Fatigue and the Recovery Process - Coggle Diagram
Fatigue and the Recovery Process
Active cool down
light aerobic activity
working at low intensity to maintain blood flow and supply of oxygen to muscles
oxygen helps with the removal of lactic acid, reduce the effects of DOMs
support the speed of EPOC
stretching
refuel
gradual decrease in HR and BP - if BP drops too quickly, can cause dizziness and fainting
increase in speed of removal of LA and CO2
these raise the aciity levels of the muscles and effect pain receptors
reduces DOMS - tears in muscle fibres
Ice baths
blood vessels constrict - decrease in temperature
blood flows to centre of body to protect vital organs - brings waste products with it - removes LA from limbs
athlete gets out of bath, vessels dilate, flushes away waste products
reduces muscle soreness
Compression Clothing
compresses blood flow in affected areas of the body - pumps blood more efficiently
improves blood circulation
maintains venous return to encourage higher volume of blood to be pumped around the body - deliver oxygen and removing waste
enhances for up to an hour post-exercise
Massage
encourages removal of waste through compression of muscles
maintains venous return to encourage delivery of O2 and nutrients
aids relaxation
returns muscles to pre-exercise state
Nutrition and Supplementation
after strenuous exercise - glycogen stores depleted as they are used as a fuel for medium to high intensity exercise
optimal nutritional intake = essential to bring glycogen stores back to normal rate
CARBOHYDRATES - initiates muscle and tissue repair - eat 30-45 mins post-exercise - best digestion - glycogen stored back to normal in 48 hours
isotonic/hypertonic drinks
Myoglobin Replenishment
transports O2 to mitochondria for ATP synthesis + stores O2
replenished in alactacid stage of recovery (fast stage)
takes 1-3 minutes to be replenished
cooling down keeps O2 levels raised after exercise - surplus O2 can be used to replenish myoglobin stores - speed up
The Cori Cycle
the process of transporting lactate from cells that are undergoing anaerobic metabolism to the liver where it is used to provide glucose back to cells
CO2 Removal
elevated after exercise
lactacid debt (slow stage)
70% dissolves into plasma - alters chemical composition in blood (carbonic acid) by lowering pH - chemoreceptors stimulate cardiac control and respiratory control centres to remain elevated to remove CO2 via expiration