CWI Flashcards
What effect does Cold Water Immersion (CWI) have on submaximal muscle function?
Participants were able to lift a greater submaximal load following CWI
One study found no difference in the first three sets but a significantly greater total amount lifted in the last three sets during a squat assessment six hours after recovery with CWI compared to active recovery.
What marker of muscle damage is reduced by CWI?
Plasma myoglobin concentration
Lower myoglobin concentration indicates less muscle damage.
What are the effects of CWI on swelling and soreness?
CWI leads to less swelling and lower perceived muscle soreness
Swelling is measured by thigh volume.
What immediate effect does CWI have on delayed onset muscle soreness (DOMS)?
Lower perceived DOMS immediately following an ice bath
No significant differences were found at 24 and 48 hours post-CWI.
True or False: CWI has no impact on perceived muscle soreness.
False
The perceived benefits might be influenced by a placebo effect.
What long-term adaptation effects does CWI have on resistance training?
CWI may negatively affect long-term muscle adaptations
This includes reduced muscle growth and strength gains.
What reductions are observed in muscle growth and strength after CWI?
Smaller increases in muscle mass, smaller cross-sectional area of type 2 muscle fibers, fewer myonuclei per fiber, and a decrease in strength
These changes are noted after 12 weeks of strength training followed by CWI compared to active recovery.
How does CWI affect anabolic signaling?
CWI blunts the anabolic response by reducing the phosphorylation of p70S6 kinase
p70S6 kinase is essential for muscle protein synthesis and hypertrophy.
What is the effect of CWI on satellite cell activity?
CWI lowers levels of Pax7, a marker for satellite cells
This reduction could delay muscle regeneration and limit long-term muscle adaptation.
What impact does CWI have on muscle protein synthesis?
Significant reduction in muscle protein synthesis over a 5-hour recovery period post-CWI
A substantial reduction was observed throughout a two-week intervention period.
Does Cold Water Immersion (CWI) negatively affect endurance adaptations?
No, but the benefits remain unclear
CWI does not appear to negatively affect endurance adaptations according to current studies.
What genes show increased mRNA expression following CWI?
PGC-1alpha and VEGF
PGC-1alpha is related to mitochondrial biogenesis, while VEGF is related to angiogenesis (formation of new blood vessels).
What is a proposed mechanism for increased gene expression related to CWI?
Increases in beta-adrenergic receptor activity
This activity can activate pathways influencing PGC-1alpha transcription and potentially improve VEGF expression.
Is there a significant increase in functional protein content of PGC-1alpha or VEGF after CWI?
No
Despite increased gene expression, some research shows no significant increase in functional protein content.
Who might benefit from CWI during high-volume training or competition?
High-performance athletes
CWI can facilitate quicker recovery between matches or sessions by reducing soreness, swelling, and fatigue.
Which types of athletes may find CWI beneficial for short-term recovery?
Team sport and endurance athletes
Particularly those with multiple training sessions per day or tight competition schedules.
When should CWI be avoided after strength training?
When hypertrophy is the goal
CWI can blunt the anabolic response by suppressing muscle protein synthesis.
What practical recommendation is suggested for using CWI?
Use CWI during high-volume training or competition periods
This can help athletes recover faster between games or sessions.
What should athletes avoid immediately after strength training if hypertrophy is the goal?
CWI
This helps prevent the blunting of muscle growth signals.
What is recommended to combine with CWI for optimal recovery?
Other recovery strategies
Combining CWI with proper nutrition, sleep, and active recovery will likely lead to the best outcomes.
What is the optimal CWI protocol used in most studies?
Around 10°C for approximately 15 minutes
Longer durations (10-15 minutes) are generally considered more effective than very short durations (2-3 minutes).
What is the need for more longitudinal studies in the context of CWI?
To compare the long-term impact of regular CWI use versus active recovery on training adaptations over weeks or months.
What should research focus on regarding CWI protocols?
Developing sport-specific CWI guidelines (duration, temperature, frequency) to maximize recovery without hindering adaptation.
What is needed to understand the effects of CWI on muscle recovery?
Further investigation into the key molecular and cellular pathways involved in muscle recovery and adaptation affected by CWI.
What specific aspects should be examined regarding acclimatization to CWI?
Potential acclimatization effects to repeated cold exposure and sex-based differences.
What performance outcomes need further research in relation to CWI?
The long-term effects of CWI on actual endurance performance outcomes.
What aspect of CWI timing needs more research?
The impact of delaying CWI after exercise.
