Fatigue And Recovery Flashcards
Why should athletes recover?
Allows them to perform at the highest level
Reduces pain and injury.
What does recovery assist with? 4 examples
Repair of muscle fibres
Replenishing ATP and PC stores
Breakdown lactic acid
Replenish fuel stores and dehydration
What is fatigue?
Fatigue is when your muscles become tired.
What are the three causes of muscular fatigue?
- Build up of lactic acid
- Depletion of fuel stores
- Overheating
What is the difference between active and passive recovery?
Active:
when your recovery is active and moving eg jogging
Passive:
When your not moving eg resting
What does active recovery assist with?
It helps remove lactic acid by producing oxygen.
How long does it take for phosphate to recover?
10 minutes.
What are the three different types of hydrotherapy?
- contrast water therapy
- cryotherapy
- thermotherapy
What is contrast water therapy? What does it do to help recovery?
Where your body is immersed in warm water, then immediately followed by immersing your body in ice water.
The contrast in the rapid temperature change causes blood vessels to tighten, therefore reducing waste products.
What is cryotherapy? How does it help recovery?
Cryotherapy is immersing your body in a chamber that keeps a very cold temperature.
Helps decrease blood flow, inflammation and pain.
What is thermotherapy? How does it help recovery?
The use of heat therapy
How does compression help with recovery?
- It improves circulation
- reduces lactic acid
- supports muscles
What is hyperbaric oxygen therapy? How does it help recovery?
It is a treatment that increases the body’s healing process by inhaling oxygen in a whole body chamber
How does sleep, rest and massage help recovery?
- sleep is the most important time to recover, most athletes need between seven to ten hours of sleep.
- massage helps keep muscles released and reduces tightness.
