What is fatigue in the context of physical activity?

A complex physiological and psychological phenomenon that serves as a defense mechanism to prevent excessive strain on the body.

What are the two main types of fatigue?

Peripheral fatigue and central fatigue.

What characterizes peripheral fatigue?

Depletion of energy substrates, accumulation of metabolic by-products, and disruption of calcium regulation.

What is central fatigue?

Fatigue that originates in the central nervous system, involving reduced neural drive to muscles and altered neurotransmitter activity.

What is the ATP-PC system?

An energy system that rapidly depletes during high-intensity activities, requiring 3-5 minutes for 70% restoration.

What happens during glycolytic system fatigue?

Lactate accumulates, affecting muscle pH and enzyme function.

How long does it take for the aerobic system to fully restore glycogen?

24-48 hours.

What are the immediate recovery processes?

Restoration of ATP and PC stores, removal of metabolic by-products, and return of heart rate and blood pressure to baseline.

What are effective recovery strategies in the immediate recovery phase?

Active cool-down, hydration replacement, and initial nutritional intake.

What occurs during short-term recovery (4-24 hours)?

Glycogen replenishment, protein synthesis, and regulation of the inflammatory response.

What is a common mistake athletes make regarding recovery?

Underestimating the importance of sleep in the recovery process.

What are the adaptation processes in long-term recovery (24-72+ hours)?

Muscle repair and growth, connective tissue remodeling, and neural adaptation.

What are subjective measures for monitoring recovery status?

Rating of Perceived Exertion (RPE), mood state questionnaires, sleep quality assessment, and muscle soreness ratings.

What are objective measures for monitoring recovery status?

Heart Rate Variability (HRV), resting heart rate, performance tests, and blood markers.

What is active recovery?

Light exercise at 30-60% max heart rate that promotes blood flow and metabolite removal.

What is the recommended carbohydrate intake immediately post-exercise?

1-1.2g/kg/hour.

What is the 'window of opportunity' for nutrient uptake post-exercise?

Typically within 30 minutes post-exercise.

What is the role of passive recovery?

Complete rest essential for neural recovery.

What is the importance of monitoring heart rate variability (HRV) for athletes?

A significant drop in HRV may indicate incomplete recovery and the need to modify training intensity.