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Transcript of presentation 3
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 ?
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
Reduces muscle soreness while increasing range-of-motion (Mc Donald 2013)
power and strength (Marek 2005)
What is Fatigue?
School / Work
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
Cold water immersion: 5 mn at 12-15 c
Better than passive recovery
Enhance perceived recovery
Replace fluids lost during exercise as soon as possible.
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 !
Plan and manage your
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