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241 > lecture 12- recovery > Flashcards

lecture 12- recovery Flashcards

1
Q

not enough rest=

A

not enough recovery, can’t handle a higher load next time!!!
overtraining

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2
Q

with appropriate rest we see

A

an increase in workload capacity

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3
Q

marginal gains

A

1% increase in every single component (equipment, wind tunnel testing, hot pants…)

added together= major results

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4
Q

goals of recovery

A

after exercise:

fuels and fluids lost must be replaced

body temp and regular cardiovascular functions must be restored

damaged tissue repaired

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5
Q

How to determine intensity

A

TSS (training stress score)

RPE x duration= GOLD standard

–> don’t wan’t to increase any of these factors by more than 10% each week

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6
Q

How do we measure recovery?

A

clinical: look at blood samples

biomarkers:
-blood pressure
-HR
-blood lactate
(not lactic acid!!!)
-creatine kinase
-hormone levels

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7
Q

omega wave

A

nervous system
- parasympathetic
-sympathetic= fight or flight= bad

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8
Q

who is responsible for monitoring athlete response to training?

A

athlete

coach

therapist

parent

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9
Q

how can athlete’s measure their own recovery?

A

quality of sleep
morning resting HR
morning bodyweight
daily rating of fatigue levels

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10
Q

why is active recovery good?

A

keeping the blood circulating removes lactate from blood

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11
Q

how intense should active recovery be?

A

between 80-100% of their lactate threshold

too low= not removing lactate
too high= accumulating more lactate

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12
Q

Mechanism of massage therapy

A

dilation of blood vessels
tissue warmth
remove metabolic byproducts
improved mood

**PERCEIVED level of improvement

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13
Q

how do massage devices work (massage guns..)

A

allow tissues to slide past eachother

*perceived level of improvement

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14
Q

How does acupuncture help recovery?

A

gate control theory= nerves meet at the spinal cord so pressure of needle competes w pain signals

augmentation theory= raising hormone levels, WBC…

endorphin theory= increases body’s natural response

neurotransmitter theory= increases uptake of neurotransmitters

circulation theory= impacts dilation and restriction of certain blood vessels

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15
Q

acupuncture study on treadmill

A

results:
lower HR, lower blood lactate post-exercise

BUT strong placebo in these studies

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16
Q

Nutrition: recovery

A

refueling glycogen stores
(0.7-1.2g per kg bw each day)
–> consume a post exercise carb snack!! (1-1.2g carbohyrates)

making new muscle protein, RBCs…

replace fluids and electrolytes

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17
Q

How do carbohydrates help the immune system?

A

cortisol and adrenaline (stress hormone) are released post exercise
= more susceptible to illness/lower immune system for up to 72 hours after session

–> consuming carbs post exercise= immune protection

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18
Q

rate of protein synthesis increases by — 4 hours after exercise

A

50%

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19
Q

how to maximize protein synthesis?

A

4:1 ratio of carbs to protein,
15-25g protein in 1st hour after exercise

20
Q

bodyweight fluid loss of –% of more…

A

of 2% or more results in physiological changes that affect aerobic output

21
Q

ahtletes should consume —% of their estimated fluid loss —-hours after exercise

A

125-150%

4-6 hours after

22
Q

how to monitor urine loss?

A

body weight
urine colour

23
Q

nutritional interventions for reducing muscle damage after exercise? (good evidence)

A

black current extract. tart cherry juice, beet root juice, branched chain amino acids

24
Q

Nutritional interverntions (no evidence for reducing DOMS)

A

protein supplementation before exercise
vit C
vit E

25
Q

Incidence of low energy availability in athletes

A

28-58%

-contributes to REDs and female athlete triad

26
Q

Hydrotherapy

A

hot or cold water for recovery

27
Q

cryotherapy

A

decreases body temp which causes vasoconstriction

–> reduces muscle pain, swelling, muscle spasm, clears metabolites from tissues

28
Q

is there evidence for cold water immersion?

A

some evidence for reducing DOMS

no definite evidence for recovery
no evidence for how long

29
Q

how does cooling for performance work? where would you cool?

A

hands in cold water= dramatic effect
(we dissipate a lot of heat from hands)

30
Q

Thermotherapy

A

increses tissue temp which causes vasodilation

–> increases oxygen/antibody supply, reduces muscle spasms, clears metabolites

31
Q

Contrast bath

A

alternating hot and cold promotes rapid alternation between vasodilation and vasoconstriction

this causes “pumping” action

-decreases blood lactate levels

32
Q

Hydrotherapy contrast bath protocol (time)

A

greatest amount of recovery 6-12 minutes

33
Q

Is hot or cold water immersion more effective?

A

cold
(perception of fatigue, performance effects, creatine kinase, blood lactate levels)

34
Q

How does hydrotherapy help sleep?

A

cool our body w cryotherapy before bed
(body temp decreases at night)

35
Q

is phase 5 important for recovery?

A

No! it is REM sleep (dreaming happens at this stage)

recovery does not happen at this stage

35
Q

most important sleep phase for recovery?

A

phase 3 and 4

35
Q

Healthy sleep pattern

A

fall asleep within 30 min

sleep through the night w brief awakenings

feel refreshed within 1 hour of waking up

36
Q

How much sleep is needed for adolesceents?

A

suboptimal= less than 8
borderline= 8 hours
optimal= greater of equal to 9

37
Q

sleep deprivation and glucose

A

4 hours per night= deprivation

  • glucose is metabolized less efficiently
  • borderline diabetic!!
38
Q

less than 6 hours of sleep= —% more likely to be injured

A

400%

39
Q

mental and emotional recovery

A

-debriefing

-resources if something goes wrong emotionally

-mental toughness/emotional skills

-relaxation techniques
(imagery/visualization, breathing, muscle relaxation)

40
Q

Compression

A

medical compression garments (20 to 40mm Hg) improves recovery by:

-promoting venous blood flow

-decreasing venous stasis (blood pooling in legs)

-preventing thrombosis in post-op patients (blood clots)

41
Q

sports compression garments minimum pressure

A

18 mm Hg at ankle and 8mm Hg at mid thigh

42
Q

sports benefits of sports compression garments

A

reducing DOMS and perceived fatigue

higher pressure= more effective

-vertical jump height, jump power, improving circulation, reducing muscle osscilation on impact (muscles jiggle less)

43
Q

Intermittent pneumatic compression devices

A

periodic inflation of external cuffs, moving from ankle, calf, knee and thigh

NormaTec

(blood pressure boots that i used!!!!!!!!!!)

44
Q

Summary: ice bath vs hot bath and recovery oil

A

ice bath and recovery oil= significant improvements

recovery oil was dish soap!!!!!
how much of recovery is placebo?? does it really matter if it works? mental energy on recovery?

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