Chapter 13 - Recovery strategies Flashcards
Name the four types of hydrotherapy.
Contrast therapy
Cryotherapy
Thermotherapy
Pool or beach sessions
Name 7 methods of recovery
Active/Passive Nutritional Hydrotherapy Compression Garments Hyperbaric chamber Massage Sleep
How does Contrast therapy work?
The hot spells vasodilate the vessels followed by vasoconstriction during the cold plunge creating a pumping action within the blood vessels, thus increasing blood flow,
Benefits of Contrast therapy
Removal of waste products to muscles Increased supple of O2 and nutrients to muscles Decrease inflammation Increase range of motion Decrease likelihood and severity of DOMS
Benefits of Cryotherapy?
Decrease inflammation Reduce muscle spasms Decrease muscle and core body temp Reduces perception of pain Lessens loss of force associated with inflammation
How should contrast therapy be undertaken?
2 min hot
1 min cold
Repeat 4-5 times
(Always finish on cold)
Benefits of thermotherapy?
Increase O2 and nutrients to muscles Increase removal of waste products Decrease muscle spasms Increase muscle elasticity Increase neurological transmission Physchological effect if relaxation
What is the 2 main effects of beach and pool sessions .
Hydrostatic Pressure
Cryotherapy (if cold ocean/pool)
What is hydrostatic pressure and what are it’s benefits?
Body fluid is forced inward towards the centre of the body due to the compressive force of the water.
Benefits of compression garments.
Increased O2 and nutrients to muscles Increased removal of waste products Reduce venous pooling Reduce muscle odema Reduce likelihood and severity of DOMS
How do compression garments improve blood flow?
The controlled pressure gradient applies greater pressure at the extremities of the body ie.) calf. When a muscle relaxes after contraction the elasticity of the garment forces blood back up towards the core thus assisting in venous return.
What occurs in a hyperbaric chamber?
A person breathes in highly pressurised pure oxygen increasing the amount of O2 diffused into the blood (predominantly plasma).
Benefits of hyperbaric chamber.
Increase speed of recovery Reduce swelling Stimulate blood vessel growth Shorten inflammatory response Helps prevents infection
Problems a consisted with inadequate sleep.
Increase chance of injury from overtraining
Decrease focus
Difficult to process rapidly changing info
Difficult to control emotions
Difficult to remember instructions
Lack of motivation
decreased tissue regeneration
Benefits of massage
Increased O2 and nutrients to muscles
Increased removal of waste products from muscles
Decreases muscle tension and stiffness
Increases muscle range if movement
Decreases likelihood and severity of DOMS
Decreases muscles odeama??
Decreases perception of fatigue
