Option A.4

Question 1

Define active recovery

Answer 1

Low-intensity exercise to promote recovery either immediately after, or in the days following, an intense training session or competition.

Question 2

Outline the reasons for active recovery immediately after a training session or competition.​

Answer 2

Raised circulation rate​

We need to get oxygen to our muscles so that they can recover. Blood carries oxygen to our muscles. Therefore, we need to increase our blood flow to the muscles for effective muscle recovery.​

• Enhanced blood lactate removal​

Increased blood circulation also helps to clear lactic acid. The blood contains oxygen which can break down the lactate, this is especially important after high intensity activities.​

• Accelerated raising of blood pH.​

Remember during high intensity exercise the blood lowers in PH as relative levels of Co2 increase. Blood flow during active recovery helps restore the blood to a neutral PH by delivering oxygen.​

Question 3

Outline the use of compression garments for sports recovery.​

Answer 3

Compression garments are used for warmth, support, or to restrict blood flow.

They apply mechanical pressure to compress and support the body’s tissues.

Non-invasive, low-cost, and easy to use, making them popular among athletes of all levels.

Despite widespread use in various sports and some medical endorsements, evidence of improved performance or recovery remains inconclusive.

Question 4

Describe the indicators of recovery.

Answer 4

Physiologically:

Reduced blood lactate​
PH of blood is restored​
ATP-CP & Glycogen stores replenished

Symptomatic indicators:

Reduced muscles soreness (DOMS)​
Less cramping​
Feeling more energized

Psychological indicators:
Improved preparedness for next session​
More enjoyment/motivation to train

Question 5

Outline the importance of planned recovery between workout sessions as part of a training programme

Answer 5

Shows that performance tends to reduce imeditely after a workout, and stays reduced for up a few days in som ecases. Curves are fitness, fatigue and performance. Performance in between fatigue and fitness. When line touches fitness athlete should compete or train again due to lower fatigue.

Question 6

Define cryotherapy

Answer 6

‘Body cooling for therapeutic purposes.’​

Question 7

Describe cryotherapy procedures used for recovery in sports​

Answer 7

Cold water immersion (CWI)​
Contrast water therapy (CWT)​
Ice packs​
Whole body cooling (WBC)​

Question 8

Ice packs

Answer 8

Historically athletes have used ice packs as a method to reduce swelling and numb pain. ​

Question 9

Whole body cooling (WBC)​

Answer 9

Whole Body cooling involves the entire body getting exposed to uncommonly low temperatures. By doing so, the body’s natural anti-inflammatory response is activated and endorphins are released, which directly activates your pain relief mechanisms.​

Question 10

Cold water immersion (CWI)​

Answer 10

Cold water therapy is the practice of using water that’s around 59°F (15°C) to treat health conditions or stimulate health benefits. cold water therapy can improve your circulation, deepen your sleep, spike your energy levels, and reduce inflammation in your body.​

Question 11

Contrast water therapy (CWT)​

Answer 11

Contrast bath therapy is a series of brief, repeated immersions in water, alternating between warm and cold temperatures.​

Research supports the use of contrast hydrotherapy to lessen muscle fatigue and to decrease pain, swelling, and lactic acid buildup following intense exercise.

Question 12

Discuss the use of different types of cryotherapy for elite and recreational athletes.​

Answer 12

Cost: Such as WBC- only available for wealthy/elite atheletes

Some cryotherapy techniques are costly such as WBC and therefore may only be available to elite or wealthy athletes. Ice packs and to an extent, CWI, are more readily available and cost effective meaning they can be used by recreational athletes. They may not, however have the same effect on recovery.​

Risk: Prolonged exposure to cold will eventually use up your body’s stored energy. The result is hypothermia, or abnormally low body temperature. A body temperature that is too low affects the brain, making the athlete unable to think clearly or move well.​

Cryotherapy is one of the most popular methods to treat acute inflammation after a soft tissue damage. Cryotherapy can also act as a temporary analgesic (painkiller).

There may be a perception of enhanced recovery rates and improved performance through methods of cryotherapy. This is known as the placebo effect and can still have a positive effect on performance and recovery due to a positive mindset