Matching the Fatigue with the Cause and the Cure

Expression / Markers Diagnosis Detailed Symptoms Differential Diagnosis Cause(s) Recovery Strategies
• High Intensity Training lasting one hour or more than 40 mins or an
Tends to have a addictaion to High • Rehydrate & refuel before, during & after training
• Check blood markers for lowered Iron makers hour
• Athlete struggles physically to complete a session Glycemic Carbs • Use contrast temperature showers/pool/spa
• Immune function could be compomised • From accumulation of several (even shorter) sessions a day
or event Slight fatigue in activities lasting more than Overreaching • After high Intensity - cold plunge
• Possible underlying glycogen or hormonal issue • It can be cumulative when training or performing over a number of
• Athlete fatigues sooner than is normal for that 30-40 minutes • Active recovery activities
• Dehydration & electrolyte imbalance days
athlete High Intensity exercise is fatiguing Metabolic Fatigue • Meal within 1-2 hours of training & monitor hydration
Biochemical Fatigue • Failure to rehydrate and refuel with appropriate energy sources
• Athlete makes basic skill errors towards end of a (Energy Substrate Stores)
game/half Extreme musclular fatigue
Correct dietary habits
• High expression (RPE) of fatigue and fluid loss Fainting symptoms Excessive challenging to blood sugar levels
Check for underlying Blood sugar issues Dietican Input
• Making poor decisions towards ends of games Light headedness Overtrained Very High Carb and high fat diet
Suggest fasting glucose test Focus on refueling as above
Weak posture Poor basic nutritional habits
Full Biochemical Screen
Inability to speak clearly

• Rehydrate & refuel (including small amounts of protein as well as

Slight one off muscle twitches or
perpiheral excitation
Reduced localized force production
e.g. slow feet, reduced acceleration, poor
technique, etc. Slight movement or reaction delays
Poor reaction times
Failure to react to a slight stumble
Possible poor hand-eye, foot-eye coordination
Athletes who play musical instruments -
Proprioception failure/errors
Will notice missing keys or making
mistakes with tunes they know well.
Nervous System
Players who play computer games will
Fatigue notice higher rate of errors at reaction
times.
• High intensity sessions, e.g. weights, plyometrics, complex skill
carbohydrates) before, during & after training
Peripheral Nervous This is not very noticeable. execution, etc.
• Within 5 – 15 minutes after training use a spa or shower with jets
System Fatigue - Overreaching Very little difference in these and most athletes will be able to • After long but low intensity sessions especially involving repetitive
focused on the large & fatigued muscles
Excitation function completely fine with a slight peripheral fatigue. movements, e.g. steady state swimming, running, cycling, paddling,
• After training or later in the day – massage large muscle groups
rowing, etc.
using jostling / light shaking technique
Peripheral Nervous
Athletes who play musical instruments or play computer games
System Fatigue - Overtrained
will notice slight delays, slipped fingers, misplaced or dropped
Inhibition
notes on music or games they play usually comfortably.

• Steady & regular intake of carbohydrates during training & after

Reduced Power Output • Low blood pressure levels training to maintain normal blood glucose levels
Central Nervous System
Lack of drive, ambition or apathy • High pressured training session - especially involving rapid decision • After training – unwind, listen to music, visualization
A little hyper Fatigue - Overreaching
Lack of personal motivation making & reactions • Sauna – contrast hot and cold
Excitation
Inability to produce maximum force • Poor motivation e.g. monotony of training, emotional factors, injury etc. • Rest
Gross Movement errors • Limiting time on computers & play stations
Poor Speed in explosive or max strength
Central Nervous System
movements
Fatigue - Overtrained
Inhibition

• Focus on process rather than outcome performance measures

• Athlete loss of self confidence or self esteem
• Debrief by identifying 1-3 things that worked well and 1-3 that
• Poor interaction & deteriorating communication • Competition pressures, event venue, residential conditions, parents,
need more work
with other athletes & staff coach, media, etc.
Stimulatory Overreaching • Take mind off training with escapist or funny movie, TV, book, or
• Athlete’s body language, increased signs of • Lack of team or squad cohesion, personality conflicts etc.
socialize with family & friends
anxiety, negative attitudes, etc. • Lack of team or squad cohesion, personality conflicts etc.
• 10-15 minutes before bed switch off from the day by using
• Quality of sleep is poor
relaxation techniques

Psychological Fatigue
Psychological (emotional, social, Overtrained
cultural)
• Preparation planning will minimise fatigue
• Athlete takes longer to warm-up, are slower to • Disruption of normal routines, especially biological clock
• Stay hydrated and refuelled
start • Disruption to sleep, waking and meal times
• Stay cool in the heat - use a pool, shade, iced towels, etc.
• Unforced errors in the first 15 minutes are well Emotional Overreaching • Sedentary & limited body positions on long journeys, i.e. 30 minutes or
• Keep moving as much as possible on long journeys
above normal more
• Minimise visual fatigue by wearing sunglasses outside & limiting
• Athletes fatigue sooner than normal • Adapting to different climates and time zones
time on computers & play stations
Environmental & Travel
Overtrained
Fatigue