Recovery Flashcards
Why is sleep important for recovery?
Facilitates muscle repair, hormone balance, and mental recovery.
What is delayed onset muscle soreness (DOMS)?
Muscle pain that occurs 24–72 hours after exercise.
What is the recommended sleep duration for optimal recovery?
7–9 hours per night.
What is the purpose of foam rolling?
Allows built-up scar tissue in the muscles to be broken up, at the same time increasing blood in to your muscle, providing your muscles with more nutrients and more oxygen.
What does “active recovery” mean?
Low-intensity activities to promote blood flow and recovery.
What is the role of hydration in recovery?
Replenishes fluids, regulates body temperature, and aids nutrient transport.
What is the optimal post-workout protein intake?
20–40 grams of protein.
What is an ice bath used for in recovery?
Reduce inflammation and muscle soreness.
What is progressive muscle relaxation (PMR)?
A technique to relax muscles and reduce stress. Alternating tension and relaxation in all of the body’s major muscle groups
What are the benefits of a post-workout meal?
Replenishes glycogen, repairs muscles, and supports recovery.
What is overtraining syndrome?
A condition caused by excessive training without adequate recovery.
What role does magnesium play in recovery?
Supports muscle relaxation and reduces cramps.
What is the purpose of a cool-down?
Transition body to a resting state and prevent stiffness.
What is heart rate variability (HRV)?
A measure of recovery and stress levels.
It’s the measure of the variation in time between heartbeats, measured in milliseconds. For example, sometimes your heart might beat every 1.2 seconds; other times, it might beat at 0.8 seconds. You need a device to measure that variance in timing (more on that below).
What is contrast water therapy?
Alternating between hot and cold water to promote recovery.
