A.4 Flashcards
Define active recovery
Low intensity exercise to promote recovery either immediately after, or in the days following an intense training session or competition
Outline reasons for active recovery immediately after a training session or competition
Raised circulation rate
Enhanced blood lactate removal
Accelerated raising of blood ph
Define raised circulation
Active recovery improves circulation of blood throughout the body, ensuring a better delivery of oxygen and nutrients to cells and thus the faster recovery of damaged tissues
Define cryotherapy
Body cooling for therapeutic purposes
Define enhanced blood lactate removal
Lactate is a waste product of high intensity exercise
“Oxygen debt” occurs when the cardiovascular system can’t provide enough oxygen to complete the exercise
To “pay” the oxygen debt, the body must take in more oxygen after exercise (excess post-exercise oxygen consumption) or (EPOC)
Define accelerated raising of blood ph
Hydrogen ions(produced during high intensity exercise) are acidic thus lowering blood ph
The decreased ph causes deficiency in muscle contractions, thus negatively affecting performance
Active recovery increases blood flow to transport the lactate to the liver and kidneys, to be changed into glucose, this raises the ph of the blood
Name the three indicators of recovery
Physiological
Symptomatic
Psychological
What are physiological indicators of recovery?
Reduced blood lactate concentration
Resting heart rate
Oxygen saturation
Hydration
What are symptomatic indicators of recovery
Reduced muscle soreness
Sleep
Appetite
What are psychological indicators of recovery?
Improved preparedness for the next session
Mood state
What are compression garments ?
Tight fitting clothing such as compression socks which can be worn during sports
What is the theory behind compression garments ?
Provides extra support and keeping the muscles warmer to avoid muscle injury
Anti-inflammation to damaged muscle fibers
Analgesic (pain killing) effect
Perception of increased recovery time
Improves oxygenation to working muscles
Why would an athlete use compression clothing?
Low cost
Easy use
Compactness supports underlying tissues
Acts as a placebo affect
Name the 4 types of cryotherapy
Whole body cooling (WBC)
Cold water immersion (CWI)
Contrast water therapy (CWT)
Ice packs
What are the effects of cryotherapy?
Anti inflammatory
Analgesic (pain killing)
Flushes out waste product like lactate
Increases circulation
