4.7. Recovery Strategies

Question 1

Applying recovery to training sessions/ competition (6)

Answer 1

• Complete warm up to reduce O2 deficit
• Anaerobic work must be followed by active recovery to speed up lactic acid removal
• Aerobic exercises followed by passive recovery
• Use all opportunities in event to allow ATP, PC and lactic acid system to replenish
• Athletes use HR monitors to measure intensity in order to maximise training using work-relief strategies
• Nutritional strategies pre, during, post

Question 2

Other recovery strategies

Answer 2

• Ice baths
• Massage
• RICE -> rest, ice, compress, elevate

Question 3

Recovery strategies of speed/ explosive strength

Answer 3

• Warm up
• Work: relief ration 1:3+
• Timeouts and subs
• Creatine supplements

Question 4

Recovery strategies of lactate tolerance

Answer 4

• Warm up
• Active recovery
• Work:relief ratio 1:2
• Cooling aids
• Timeouts, subs, marking strategies
• Pre, during, post carbs
• Bicarbonate loading

Question 5

Aerobic capacity recovery strategies

Answer 5

• Warm up
• Passive recovery
• Work:relief ration 1:1/ 1:0.5
• Cooling aids
• Marking + subs
• Carb loading