Performance enhancement-physiological

Question 1

What are the benefits of recovery techniques?

Answer 1

the reduce the effects of fatigues

accelerate an athletes recovery process and adaptive response to exercise

Question 2

What is hydrotherapy?

Answer 2

the use of water in recovery sessions

Question 3

What is contrast therapy?

Answer 3

changing submersion of body into hot and cold water

-vasodilation and vasoconstriction principles altering blood flow

Question 4

Benefits of contrast therapy

Answer 4

Increase:
- waste product removal
-02 and nutrient supply 
-circulation 
-range of motion 
Decrease:
-DOMS
-inflammation and oedema

Question 5

When should you complete contrast therapy?

Answer 5

After training sessions and at the end of training days

Question 6

What is Cryotherapy

Answer 6

The use of cold water to cool the body,e.g. ice packs and ice baths. It causes blood vessels to vasoconstrict and remove harmful waste products.

Question 7

Benefits of cryotherapy

Answer 7

Decreases:

• acute inflammation from muscle damage
• muscle spasms
• blood flow
• tissue and core temperature
• sweating

Question 8

When should you complete cryotherapy

Answer 8

After high intensity training such as weight training and also during acute phases of muscle injury

Question 9

Thermotherapy

Answer 9

entering warm water of around 30 degrees celcius.

Question 10

Benefits of thermotherapy

Answer 10

Decreases:
-muscles spasms
-muscle stiffness
Increases:
-muscle elasticity
-joint range of motion
-neural transmission

Question 11

When should you do thermotherapy

Answer 11

After exercise on rest days and also as a relaxation technique

Question 12

Pool or beach session

Answer 12

A form of compression technique commonly used by football players

Question 13

What are the advantages of pool or/and beach sessions?

Answer 13

Decreases
-muscle oedema
Increases
-blood flow
-delivery of oxygen and nutriest t working muscles
-removal of waste products
-buoyancy= relax muscles and less fatigue

Question 14

When should you complete pool or beach sessions

Answer 14

The day after a competition

Question 15

Compression garments

Answer 15

They promote venous return, venous blood flow, generally causing a improvement in circulation. They enhance the rate of recovery due to the faster post-exercise inflammatory and repairing response of the body

Question 16

Benefits of compression garments

Answer 16

Increase:
-blood flow
       -O2 and nutrient delivery 
       -waste removal
Decrease:
-swelling
-DOMS
-muscle oedema
-venous pooling

Question 17

What is hyperbaric oxygen therapy

Answer 17

An individual being situated within a chamber that has an increased concentration of oxygen and increased pressure. The increased pressure forces higher concentrations of oxygen into the body, with more oxygen transported to the muscles, damaged tissues and joints, increasing the body’s natural rate of recovery.

Question 18

What are the benefits of hyperbaric oxygen therapy

Answer 18

Decrease:
-risk of infection 
-swelling and muscle oedema
-inflammatory response process
Increase:
-stimulation of blood cell growth
-speed of recovery 
-injury recovery

Question 19

Benefits of sleep and rest to the body

Answer 19

Maximises the recovery and performance of athletes, being the time when the body repairs itself and adapts to exercise completed. Insufficient sleep can increase the risk of injury.

Question 20

Effects of sleep deprivation

Answer 20

Decreases: 
-focus
-perseverance with difficult tasks
-ability to control emotions
-though sequence
Increases: 
-poor judgement
-confusion and decreases ability to recall and remember

Question 21

Benefits of massages

Answer 21

A form of neuromuscular recovery:
Increases
-blood flow: O2 and nutrients/ removing waste products
-range of joint motion
Decreases:
-muscle tension 
-DOMS
-anxiety 
-muscle stiffness
-muscle oedema