Module 11 - Running Recovery, Sleep & Other Recovery Consideration Flashcards
Quality sleep is critical for which areas of our body?
Quality sleep is biologically critical for many of our body’s cognitive, physical, and metabolic processes, including the immune system, testosterone, human growth hormone (HgH), glucose metabolism, and recovering from illness or injury.
What are the two main types of sleep?
NREM (Non-rapid-eye-movement) an REM (rapid-eye-movement)
What are NREM sleep?
NREM sleep has four sleep stages and is the first type of sleep that occurs when falling asleep. During the third stage, HgH is released at maximum amounts, which is important for muscle recovery.
What is REM sleep?
REM sleep occurs in 30-to-40 minute intervals after NREM sleep and is primarily the time when cognitive and mental recovery occurs.
What several factors affect one’s sleep patterns?
The body’s natural internal clock, genetics, and enviroment
What controls the circadian rhythm?
The hypothalamus
What are the negative effects of being sleep deprived?
Decreased immune function, rise in cortisol levels, and decrease in cognitive function.
Do ice baths promote recovery and why?
No, because ice is used to suppress inflammation. Suppressing inflammation with ice may also inhibit the body’s attempt to repair itself.
What does PEACE stand for?
Protection, Elevation, Avoid anti-inflammatories, Compression, Education.
What does “P” stand for in PEACE and what does it mean?
Protection - Avoid activities and movements that increase pain during the first few days after injury.
What does “E” stand for in PEACE and what does it mean?
Elevation: Elevate the injured limb higher than the heart as often as possible
What does “A” stand for in PEACE?
Avoid Anti-Inflammatories: Avoid taking anti-inflammatory medication as they reduce tissue healing and avoid icing.
What does “C” stand for in PEACE?
Compression: Use elastic bandages or taping to reduce swelling.
What does the second “E” stand for in PEACE?
Education: Your body knows best. Avoid unnecessary passive treatments and medical interventions and let nature play its role.
What does “LOVE” stand for?
Load, Optimism, Vascularization, Exersicse
What doe “L” stand for in LOVE?
Load: Let pain guide your gradual return to normal activities. Your body will tell you when it’s safe to increase the load.
What does “O” stand for in LOVE?
Optimism: Condition your brain for optimal recovery by being confident and positive.
What does “V” stand for in LOVE?
Vascularization: Choose pain-free cardiovascular activities to increase blood flow to repair tissues
What does “E” stand for in LOVE?
Exercise: Restore mobility, strength, and proprioception by adopting an active approach to recovery.
What does NSAID stand for?
Non-steroidal anti-inflammatory drugs
What are myosatellite cells?
Myosatellite cells, also known as satellite cells, muscle stem cells or MuSCs, are small multipotent cells with very little cytoplasm found in mature muscle
What do myosatellite cells do?
Satellite cells are the primary stem cells in adult skeletal muscle and are responsible for postnatal muscle growth, hypertrophy, and regeneration.
What are one of the issues with taking any sort of pain reducing medication?
it allows an individual to potentially train past what the person’s body can physically handle because of the medication-induced reduction of pain.
What is the advised approach when responding to an injury?
To pause and assess all of the possible reasons why an athlete might have become injured and using that information, devise a plan to manage the injury and more specifically, the issues that might have contributed to it.
