Fatigue and Recovery Quiz

What is a primary cause of fatigue during a sprint?

• Glycogen depletion

• Phosphocreatine depletion

• Excess fat oxidation

• High oxygen availability

Answer explanation

Phosphocreatine depletion is a primary cause of fatigue during a sprint, as it provides quick energy for high-intensity efforts. When phosphocreatine stores are low, the ability to sustain sprinting diminishes.

Which of the following contributes to fatigue in endurance exercise?

• Increased PCr storage

• Muscle glycogen depletion

• Rapid ATP resynthesis

• Increased blood pH

Answer explanation

Muscle glycogen depletion is a key factor contributing to fatigue during endurance exercise, as glycogen is a primary energy source. When glycogen stores are low, performance declines and fatigue increases.

How can dehydration lead to fatigue?

• Causes an increase in plasma volume

• Leads to lower cardiac output and reduced oxygen delivery

• Improves electrolyte balance

• Reduces body temperature

Answer explanation

Dehydration reduces blood volume, leading to lower cardiac output. This means less oxygen is delivered to muscles and organs, causing fatigue. The correct choice highlights this critical link between hydration and energy levels.

Which of the following is an indicator of physiological recovery?

• Increased heart rate

• Reduced blood lactate concentration

• Increased soreness

• Increased rate of perceived exertion

Answer explanation

Reduced blood lactate concentration indicates that the body is clearing lactate from the bloodstream, a sign of recovery. In contrast, increased heart rate, soreness, and perceived exertion suggest ongoing fatigue or stress.

Which is an example of psychological recovery?

• Increased VO₂ max

• Reduced muscle cramping

• Improved motivation for the next training session

• Increased blood lactate levels

Answer explanation

Improved motivation for the next training session is a key aspect of psychological recovery, as it reflects a positive mental state and readiness to engage in future training, unlike the other options which focus on physical aspects.

Which macronutrient is essential for muscle repair after exercise?

• Carbohydrates

• Proteins

• Fats

• Water

Answer explanation

Proteins are essential for muscle repair after exercise as they provide the necessary amino acids to rebuild and strengthen muscle fibers that are damaged during physical activity.

Why is carbohydrate intake important after endurance exercise?

• To increase oxygen uptake

• To replenish liver and muscle glycogen

• To reduce lactate production

• To increase fat oxidation

Answer explanation

Carbohydrate intake after endurance exercise is crucial to replenish liver and muscle glycogen stores, which are depleted during prolonged activity. This helps restore energy levels and supports recovery.

Which of the following is a benefit of polyphenol-rich foods for recovery?

• They enhance muscle hydration

• They reduce oxidative stress and inflammation

• They increase glycogen breakdown

• They replace lost electrolytes

Answer explanation

Polyphenol-rich foods are known to reduce oxidative stress and inflammation, which can aid in recovery after exercise. This helps in minimizing muscle damage and promoting faster healing.

What is the role of creatine monohydrate in recovery?

• Helps replenish phosphocreatine stores

• Reduces muscle glycogen usage

• Decreases oxygen demand

• Prevents dehydration

Answer explanation

Creatine monohydrate plays a crucial role in recovery by helping replenish phosphocreatine stores in muscles, which are depleted during high-intensity exercise. This aids in faster recovery and improved performance in subsequent workouts.

Which recovery strategy involves applying pressure to muscles to reduce soreness?

• Myofascial release

• Thermotherapy

• Compression garments

• Hydrotherapy

Answer explanation

Myofascial release is a recovery strategy that involves applying pressure to the muscles, helping to alleviate soreness and improve flexibility. It targets the fascia, the connective tissue surrounding muscles.