A.4: Recovery From Sports and Exercise Flashcards
A.4.1. Define active recovery
Low-intensity exercise to aid recovery after intense training or competition.
A.4.2. Outline the reasons for active recovery immediately after a training session or competition (important !!)
- Raise circulation rate
- Enhance blood lactate removal
- Accelarate raising of blood pH
Raised Circulation Rate
Active recovery boosts blood flow, speeding up oxygen delivery and tissue repair.
A.4.6. Define cryotherapy
Body cooling for therapeutic purposes
Enhanced blood lactate removal
- Lactate = waste product of high intensity exercise
- Oxygen debt happens when oxygen supply can’t meet demand
- EPOC: extra oxygen intake after exercise to repay the debt
Accelerated raising of blood pH
- H+ ions from intense exercise lower blood pH.
- Low pH hinders muscle contractions and performance.
- Active recovery boosts blood flow, clearing lactate and raising pH.
A.4.3. Describe the 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
A.4.5. Outline the use of compression garments for sports recovery
Tight fitting clothing which can be worn during sports
A.4.5. Outline the use of compression garments for sports recovery
What is the theory behind compression garments?
- Provides support and keeps muscles warm to prevent injury.
- Anti-inflammation to damaged muscle fibers
- Analgesic (pain killing) effect
- Perception of increased recovery time
- Improves oxygenation to working muscles
A.4.5. Outline the use of compression garments for sports recovery
Why would an athlete use compression clothing?
- Low cost
- Easy use
- Compactness supports underlying tissues
- Acts as a placebo affect
A.4.7. Describe cryotherapy procedures used for recovery in sports
- 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
What is contrast water therapy?
- Rapidly alternates tissue temperature between hot and cold.
- Aims to aid recovery via vasoconstriction and vasodilation.
- Uses hot (38–40°C) and cold (10–15°C) water
What is cold water immersion?
Cold water immersion (<15°C) after exercise to speed up recovery.
What is whole body cooling?
Immersing entire body into a cold temperature (usually in cryo chamber)
A.4.8. Discuss the use of different types of cryotherapy for elite and recreational athletes
- Pain relief and reduced inflammation
- Belief in faster recovery and better performance
- Risk from long or extreme cold exposure
- Costs of the different therapies.
