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presentation 3

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jeff gomez

on 15 September 2014

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Transcript of presentation 3

It is a state resulting from physiological and psychological constraint leading to a reduction in physical or mental performance. (Hausswirth, Mujika 2014)

Fatigue is a subjective feeling of tiredness which is distinct from weakness, and has a gradual onset. Unlike weakness, fatigue can be alleviated by periods of rest. Fatigue can have physical or mental causes. (Wikipedia)
What is Fatigue ?
Recovery
It is a process in time and is dependent of/and duration of stress
It is individually specific and depends of the individual
It can be passive, active or pro-active
(Kallus 1995, Kellman 2002)
What is Recovery?
Influencing Factors (Fatigue Management)
The Supercompensation Curve
Recovery Strategies

Sleep
Refueling
Stretching
Water Immersion
Compression Garments
Foam Rolling
Reduces muscle soreness while increasing range-of-motion (Mc Donald 2013)
Dynamic stretching
Passive stretching
power and strength (Marek 2005)





Stretching
Water Immersion
What is Fatigue?
Fatigue Management
Recovery Strategies

Training
Family
Health
Environment
Lifestyle
School / Work
You
168
Immersion Based Recovery
60 to 120 seconds in cold water (8-15 C) immediately followed by immersion for 120 s in hot water (38 -42 c) x 3 to 5 rounds
OR
Cold water immersion: 5 mn at 12-15 c
Compression Garments
Better than passive recovery
Enhance perceived recovery
Hydration
Replace fluids lost during exercise as soon as possible.
Refueling
consume a carbohydrate rich snack or meal that provides 1-1.2 g of carbohydrate per kg body weight within the first hour of finishing.
refueling the muscle and liver glycogen (carbohydrate) stores.
Chocolate milk, sports drink...
It takes 24-36 hours for Glycogen levels to return to normal after intense activity.
3 Levels of Recovery
1. Passive Recovery (Sleep, Nutrition)
2. Active Recovery (Massage, Hydro, Active Rest)
3. Enhance Recovery through training ( Tapering, Efficiency of Movements (Gym, Speed Work, Skills...)
Monitor Yourself !
Monitoring log
Plan and manage your
recovery
Recovery is a specific process
Communicate with your coach
Keep training logs and monitor yourself
Be pro-active and organize yourself
“I got to a point I was telling people and I was being told to keep going. I knew myself if I kept going, something was going to break down. I was starting to struggle a lot and was getting quite grumpy. I was being criticized at time about the way I was playing; it was not because I was not a good player it was because I was exhausted” (145 caps) Hockey
Jeff Gomez Mardyke Arena UCC
Planning and Monitoring
Daily Report
Full transcript