injury and recovery Flashcards
explain how slow components of reovery ruturns to homeostasis
- lactacid recovery
- Slow C aft first 3 mins of recovery
- Removal of lacatate + H+ ions
- uses 8l of O2
- restores mypglybin stores
- continued elevation of vitals + O2 delivery to working muscles + removal of Co2
- replenishminet of energy stores
- rehydartion of electrolyres + Ca2+ store replsinshed within muscles
- restroration of glycogen + carbs restores energy levels
- return temp to resting level + opt temp for enzyme activity
- several hours
Explain how excess post-exercise oxygen consumption (EPOC) enables the body to
return to homeostasis.
PC replenishment brings levels back
to normal
* Removal of lactate returns the body
back to the correct levels
* Removal of Hydrogen ions reduced
acidity
* Rehydration allows the body to
return to homeostasis
* Thermoregulation allows the body
to cool temperature back to normal
* Re-saturation of myoglobin allows
the oxygen to be transported in the
muscle
* Re-synthesis of protein brings body
back to usual levels
* Re-synthesis of Glycogen restores
stores ready for future use
* Oxygen delivery remains elevated
to help recovery processes
* Ventilation and HR remain elevated
to increase oxygen delivery
explain how athelets may adapt fitness training to cope w effects of EIMD+ DOMS
- reduce intensity of exercise for 1-2 days, following intense exercise
- include appropriate, rest sessions
- target, following exercises to less affected body parts to allow most affected muscle groups to recover
- eccentric/new activities to be introduced progressively/gradually over few weeks
- repeat bout effect protects against muscle damage
Describe 4 acute injuries
- sprain is stretching/tearing of ligament
- Achilles tendon injury – tear/rupture to Achilles tendon
- fracture is crack/broken bone (complete/partial)
- dislocation is when ball and socket joint separated from normal position
- concussion is TBI that affects brain function usually caused by a blow to the head
- soft tissue damage – rupture of muscle fibre
Outline POLICE from recovering from injury
- Protection for first few days rest, as you begin to move, you must protect injured area to protect further damage (injured joint protected)
- optimal loading – progressively loading the injury to promote healing
- ice – apply ice to help decrease pain/swelling/decrease blood flow to area
- compression to decrease blood flow/preventing swelling
- elevation – lift body part to prevent blood flow to area
Explain use of oxygen and hyperbaric chamber as recovery methods
- environment can be manipulated
- athletes can access close to base/follow athletes lifestyle
- speeds up recovery
- in increased oxygen supply
- quicker, return from injury
- can be costly
- hyperbaric chambers, increase atmospheric pressure which increases oxygen
- oxygen in increase hypoxic/hyperoxic gas to decrease/increase oxygen delivery
- needs close monitoring
Discuss, discuss how athlete can prevent injuries
- conditioning can prevent injuries
- muscle balance reduces risk of muscle damage
- good technique to prevent overuse injury
- protective equipment
- man risk before activity by looking at risk of injury/clothing/spotter/court condition
- apply training principles
- follow rules set by NGB
- perform at age/weight/gender level
- warmup, and stretch muscles to prevent risk of muscle poles and tears
- substitute at appropriate time for fatigue players
- use tactical plays and correct footwear
- recovery strategy to promote recovery and overuse injury healing
Describe for overuse injuries
- strain = muscle tear
- shin splints= pain from shin bone from repeated stress on bones/muslxes
- Tendonitis= inflammation of tendons
- stress fracture = fracture of bone caused by repeated stress
ADV + DISADV of cryotheraphy
Adv:
- pain relief
- muscle recovery
- reduced inflammation
- target whole body
- stimulates release of adreanline
Disadv:
- expsiensive
- hard to accquire
- discomdort/cold
- skin damage
Summarise strategies to athletes can use to speed up recovery after exercise
- coold down
- ice bath
- compresion clothing
- massage
- nutrition
- cryotheraphy
- rest
- ultrasound
Explain strategies a coach may use to maximise recovery of players during games
- warmup efficiently to reduce time in anaerobic system
- timeouts to allow recovery of PC stores
- rolling subs to allow recovery of energy stores
- half time use of cooling aids to ehnace active recovery
- massages at half time to speed up lacatate removal
- glycogen in form of gels/drinks sent on pitch to repelnish energy stores
- keeping possession/set plays to allows extra recovery time
- tactics to slow tempo of game
- use of gamesmanship to buy/slow time
Explain the physical process of fast component of recovery
- restoration of phosphagen
- ADP to PC and ATP
- Initial high levels of O2in body then gradual reduction in CO + ventilaition
- Restoration of myogloin w 02
- start of oxidation of lactate - consumes glycogen
- body temp reduced
- restoration of Hb
- energy for ATP + PC resynthesis
Summarise 2 defintions of injuries and overuse
- acute injury = developed suddenly+ caused by impact/trauma, E.G fracture/dislocation/concussion/strain/sprain
- overuse chornic injuries = develops slowly over time + cause dby incorrect technique + repeated stress/strain + lack of warmup/recovery e.g shin splints, tennis elbow, stress fracture, tendonitis
