Chapter 17: Introduction to Recovery

Question 1

What are the 4 “R’s” of the recovery strategy?

Answer 1

1. Recovery
2. Rest
3. Refuel
4. Regenerate

Question 2

What are the 6 dimensions of wellness?

Answer 2

1. Occupational- loving one’s job
2. Physical- working out 4x week
3. Emotional- Acceptance of other’s individual feelings
4. Social- going out with friends on a Saturday
5. Spiritual- a belief in something bigger than self
6. Intellectual- being a lifelong learner

Question 3

Which of the following practices are part of the regenerate component of an optimal recovery strategy?

Answer 3

Correcting muscle imbalances

Question 4

What are the 3 Recovery Process Steps?

Answer 4

1. Integrative Wellness Assessment: Identify the problem
2. Select Relevant Recovery Strategies: Solve the problem
3. Rest, Refuel, Regenerate: Implement the solution

Question 5

How much psychological relaxation should individuals look to achieve?

Answer 5

At least 60 minutes per day

Question 6

Which of the following are recovery tools that fitness professionals can use with clients following a workout?

Answer 6

Percussion instrument, foam rollers, compression boots

Question 7

Transtheoretical Model for Fitness and Recovery Strategies:

Answer 7

Precontemplation: The person does not know that they have a problem or that a new behavior is needed.
Contemplation: The person understands that there is an issue that needs to be addressed and that the current behavioral path is detrimental to their goals or health.
Preparation: Research and planning on lifestyle change is taking place.
Action: Behaviors are being executed to reverse the problem.
Maintenance: Consistent action is taking place for improved condition or lifestyle.
Termination: An undesirable status is no longer a temptation and new counter behavior has taken hold.

Question 8

How many grams of lean protein are recommended for a pre-exercise meal for strength training athletes?

Answer 8

20-30 grams

Question 9

What is the optimal timing and composition of a pre-exercise snack for endurance athletes?

Answer 9

A snack with high carbohydrates, moderate protein, and low fat and fiber, 30 minutes to 1 hour before exercise.

Question 10

Which of the following best defines the concept of regeneration within the recovery strategy framework?

Answer 10

Regeneration is the cumulative process of pre- and post-training routines to maintain optimal movement efficiency.

Question 11

What is the recommended time to have a pre-exercise snack and pre-exercise meal, respectively, before strength training exercise begins?

Answer 11

30 minutes to 2 hours; 2 to 4 hours