cq3; recovery strategies Flashcards
What are the types of recovery strategies?
- Physiological
- Neural
- Tissue damage
- Psychological
What are the types of physiological strategies?
- Cool down
- Hydration
What are the effects of a cool down?
- Prevent blood pooling
- Reduce lactic acid build up
- Aid in the dissipation of waste products
- Reduce potential for delayed onset of muscle soreness
- Reduce levels of adrenaline in blood
What is cooldown?
The recovery period post-performance in which body temperature, circulation and respiratory rates return to pre-exercise state.
How much does hydration during performance replace water loss by?
30-70%
What are the considerations for hydration?
1KG = 1L of fluid loss thus, athletes should drink 1.5-2L per 1KG lost during activity
What are the examples of neural strategies?
- Hydrotherapy
- Massage
What is hydrotherapy?
The use of water to assist with recovery strategies.
What are neural strategies?
Strategies that help the peripheral nervous system recover from high levels of work
What are the types of hydrotherapy strategies?
- Hot water immersion (HWI)
- Contrast water therapy (CWT)
What are the benefits of contrast water immersion?
- Reduces swelling
- Changes in blood flow distribution; enhances the cycle of blood vessel dilation/constriction thereby increasing blood mobility through the tissues
What are the benefits of hot water immersion?
- Increased blood flow (vessel dilation) → enhancing the removal of waste products and lowering blood pressure
What is the average temperature of hot water immersion?
37 degrees celsius
What is contrast water therapy?
Athletes alternate between heat exposure and cold exposure by immersion in warm and cold water.
What is a massage?
The rubbing and kneading of muscle and joints to reduce tension.
What are the benefits of massages?
- increased blood flow to the muscles → faster removal of waste products
- Increased levels of muscle tension and soreness following exercise → reduces risk of injury
What are the tissue damage strategies?
- Cryotherapy
What is cryotherapy?
Involves the use of low water temp to dissipate body heat. (often used in the acute treatment of muscle injuries)
What is a common type of cryotherapy?
Ice baths; involves immersing the parts of the body affected in a bath of ice for a short period of time.
What are the benefits of cryotherapy?
- Reduces inflammation
- Removes waste products from the muscle
- Vasocontraction → blood vessels expanding after emerging from bath → fresh oxygen blood to flow into muscles
What are the psychological strategies?
- Relaxation
- Sleeping
What are types of psychological strategies?
- Breathing exercises
- Meditation
- Progressive muscular relaxation
What is the benefit of sleeping?
↑sleep → ↓fatigue → ↑performance → ↑concentration and focus
