Muscle FatigueCauses and Reduction

Fatigue

Fatigue is physical and/or mental exhaustion that can be triggered by stress, medication, overwork, or mental and physical illness or disease

Fatigue

Fatigue is caused by :

The type of activity Muscle Fibre type (White fast twitch/Red slow

twitch) The type of muscle contraction The intensity of exercise The duration of exercise The level of fitness

Types of Fatigue

Local : pain or heaviness at the muscle

General : can be both physical and mental fatigue, e.g. : exhausted from training

Long term : over training and will lead to injury

Causes of Fatigue

Depletion of Fuels, e.g. , ‘hitting the wall’ is a term used when glycogen is depleted resulting in the athlete burning fats instead of CHO.

Depletion of phosphate compounds (high intensity activity).

Reduced rate of energy liberation (you can’t produce the same amount of energy).

Increases in ADP and inorganic phosphate.Elevated body temperature. Dehydration.Reduced Blood flow.

Depletion of Fuels

CP and Glycogen is the dominate fuel used for high intensity activities.

Once these fuels run out your body can no longer work at high intensity and must resort to fats. This is not as efficient and causes the athlete to slow down or stop.

CP stores will last continually for 10 seconds. Your body has enough Glycogen stores for 90 – 180 minutes

of continual exercise. Anaerobic glycolysis will last continually at high intensity for

30-100 seconds or for as long as the individual can with stand the increasing by products

High intensity activities require fast twitch muscle fibre (white) that fatigue faster than slow twitch (Red).

Refer to page 134 of Nelson. Write your explanation for all the graphs.

By-Products

Inorganic phosphate (Pi) Pyruvic Acid Lactic Acid (LA) Hydrogen ions (H+)

By-Products

By-Product Inorganic Phosphate (Pi) :

Produced from the breakdown of CPPi is leading cause of fatigue in

muscles

By-Product

Pyruvic Acid :• Formed when the body creates ATP

through Anaerobic glycolysis.

• Pyruvic Acid will not cause fatigue and can actually be used to create ATP when there is plenty of oxygen present.

By-Product

Lactic Acid :

Lactic Acid does not cause muscle fatigue but will increase pH.

Increased pH will not cause muscle fatigue but will increase recovery time.

LA will inhibit key enzymes from working producing slower reaction times.

LA will inhibit calcium which is needed for muscle contractions.

By-Product

Hydrogen ions (H+) :

Inhibits muscular contractions. Increases pH. Inhibits enzymes that assist

glycolysis

Dehydration

Loss of fluid from :- Sweat, the bodies natural response to

thermoregulation- Vasodilatation, the increase in size of

capillaries to reduce heat

Effected by :- Duration of exercise- Environment, e.g. hot day, humid- Athletes acclimatisation to conditions

Dehydration

Dehydration will result in :

Continual loss of water will increase body temperate An increase in body temperature will require the

body to increase sweat production and vasodilatation

This will result in more loss of water and higher temperatures

Results in fatigue

Dehydration

Effects of Dehydration :

Cramps Heat stress Heat stroke Fatigue

Dehydration

Guidelines to avoid Dehydration :

Be well hydrated before exercise up to several hours prior to exercise

Do not wait until you are thirsty as an indicator to dehydration

Cold water is absorbed faster Drink at least 500ml 30 minutes before exercise Drink at least 200ml every 15 minutes while exercising Drink at least 500ml to 1 litre of water after exercise

1 kilo of weight loss during exercise = 1 litre of water loss

Recovery

The aim of recovery is to minimise the effects of fatigue

It aims to : - Replenish CP and ATP stores- Breakdown and remove LA- Restore muscle and liver glycogen- Rehydration replace lost water and electrolytes - Repair damaged muscle tissue- Reduce oxygen debt

Passive Recovery

Athlete remains still or lies on the ground

Best for :

- Replenishing muscle PC

- Is the faster form of recovery

- 70% of PC restored in 30 seconds

- 95 % of PC restored in 120 seconds

Active Recovery

Involves athlete moving walking after exercise This pumps oxygen to the working muscle

Oxygen is essential in :- Breaking down and removing LA- Removing H+- Removing Pi and removing

50% removal of LA takes 30 minutes with Passive recovery

50% removal of LA takes 15 minutes with Active Recovery

Thank You

Done By :Khalid Al3bsi

Ali Sa7ari

Fahad Al3taibi

Esam Hemaili