Preventing Injuries Flashcards
What is a cool down?
A light jog and stretching that gradually reduces breathing rate (BR) and heart rate (HR).
It also converts lactic acid into glucose and carbon dioxide into water.
When should you get a massage after exercise?
One or two days after exercise.
It helps prevent delayed onset muscle soreness (DOMS), reduces inflammation, and increases blood flow to muscles.
What is the purpose of ice baths?
They should be taken for 5 to 10 minutes after intense exercise.
To aid in the repair of micro tears in muscle fibers and prevent DOMS.
They reduce swelling and, upon exiting, allow blood vessels to dilate, rushing oxygenated blood to muscles.
This helps remove lactic acid and waste products.
What is the role of carbohydrates after exercise?
To replace glycogen stores.
When should rehydration occur?
Before, during, and after exercise.
It replaces fluids lost during exercise and helps prevent dizziness and nausea.
