Performance enhancement-physiological Flashcards
What are the benefits of recovery techniques?
the reduce the effects of fatigues
accelerate an athletes recovery process and adaptive response to exercise
What is hydrotherapy?
the use of water in recovery sessions
What is contrast therapy?
changing submersion of body into hot and cold water
-vasodilation and vasoconstriction principles altering blood flow
Benefits of contrast therapy
Increase: - waste product removal -02 and nutrient supply -circulation -range of motion Decrease: -DOMS -inflammation and oedema
When should you complete contrast therapy?
After training sessions and at the end of training days
What is Cryotherapy
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.
Benefits of cryotherapy
Decreases:
- acute inflammation from muscle damage
- muscle spasms
- blood flow
- tissue and core temperature
- sweating
When should you complete cryotherapy
After high intensity training such as weight training and also during acute phases of muscle injury
Thermotherapy
entering warm water of around 30 degrees celcius.
Benefits of thermotherapy
Decreases: -muscles spasms -muscle stiffness Increases: -muscle elasticity -joint range of motion -neural transmission
When should you do thermotherapy
After exercise on rest days and also as a relaxation technique
Pool or beach session
A form of compression technique commonly used by football players
What are the advantages of pool or/and beach sessions?
Decreases
-muscle oedema
Increases
-blood flow
-delivery of oxygen and nutriest t working muscles
-removal of waste products
-buoyancy= relax muscles and less fatigue
When should you complete pool or beach sessions
The day after a competition
Compression garments
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
Benefits of compression garments
Increase:
-blood flow
-O2 and nutrient delivery
-waste removal
Decrease:
-swelling
-DOMS
-muscle oedema
-venous poolingWhat is hyperbaric oxygen therapy
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.
What are the benefits of hyperbaric oxygen therapy
Decrease: -risk of infection -swelling and muscle oedema -inflammatory response process Increase: -stimulation of blood cell growth -speed of recovery -injury recovery
Benefits of sleep and rest to the body
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.
Effects of sleep deprivation
Decreases: -focus -perseverance with difficult tasks -ability to control emotions -though sequence Increases: -poor judgement -confusion and decreases ability to recall and remember
Benefits of massages
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
