Recovery Flashcards
After exercise the musculoskeletal system also takes a while to recover due to potential fatigue factors.
What are these factors?
-Replacement of collagen in tendons and ligaments
-Replacement of calcium in bones
-Repair to micro-tears in muscles
-Delayed onset of muscle soreness (DOMS)
Describe and explain the replacement of collagen in tendons and ligaments
-tendons and ligaments made of collagen
-during exercise they are placed under forces due to muscle contraction and body locomotion
-when damaged/stressed the body produces collagen to heal them
-tendons and ligaments have a poor blood supply, resulting in potential for neither to heal completely
-To avoid sprains or strains of tendons or ligaments stretching before and after exercise is important
Describe and explain the replacement of calcium in bones
-physical activity increases bone density throughout the body, not only in the bones being stressed during exercise.
-Bone hypertrophy is stimulated by the amount of loading placed on the skeletal system rather than the frequency of loading (so weightlifters will have greater bone density than marathon runners)
-Exercise stimulates the release of calcium and vitamin D as part of the process of ossification, which increases bone strength and density
Describe and explain the repair of micro-tears in muscles
-exercise places stress on muscles leading to tiny tears in the muscle fibres which will cause some pain and swelling in the muscle tissue
-Protein is needed to build and repair these tears, making the muscle tissue stronger
Describe and explain delayed onset of muscle soreness (DOMS)
-DOMS is muscular discomfort that develops 24-48 hours after exercise
-It is caused by structural damage to muscle cells or inflammatory reactions in and around the muscle tissue
-It is recommended that exercise is not resumed until the effects of DOMS has worn off
-Experienced athletes are less susceptible to the effect of DOMS unless their training programme undergoes changes
What is over-training?
-Exercise beyond normal physical tolerance limits, meaning the body is unable to recover adequately during rest periods
-Over-trained athletes often complain of tiredness, lack of motivation and difficulty sleeping.
-Can be caused by exercise addiction and an imbalanced training programme concentrating on one area of training
What are the physiological effects of over-training?
1) Imbalance in the endocrine system- exercise requires the constant input of the endocrine system to release hormones and control important body functions. Over-training disrupts the endocrine system, resulting in the production of too little or too much of the various hormones secreted which can affect the digestive and nervous systems.
2) Excess adrenaline and cortisol production- A periodised training programme allows adrenaline and cortisol levels to return to a normal state. Over-training is associated with imbalances or elevated levels of cortisol and adrenaline, leading to a suppressed immune system and reduced capacity to exercise before fatigue sets in
3) Insufficient rest periods to repair muscular and skeletal tissues- Adaption to training will only result in performance gains if the body is provided with adequate rest and training. In over-training there is insufficient rest and little to no adaption in terms of muscle or bone growth
How does over-training have an impact on performance and body systems?
1) Decrease in performance level- Over-training leads to performance decline, fatigue and sluggishness, prolonged recovery after events and an inconsistent level of performance
2) Decreased immune function- The number and function of immune system cells such as white blood cells and antibodies are affected. Inadequate rest increases the danger of infection.
3) Increased susceptibility to injury- The physiological effects of over-training combined with insufficient rest and recovery increase the risk of injury. Overuse injuries can occur, such as microtrauma to muscle tissue, bone tissue or connective tissue
What are some nutritional strategies to help aid recovery?
-Adequate protein intake is essential in recovery for growth and repair of muscles and it can also be metabolised for energy. Protein requirements generally form 20% of dietary intake
-Carbohydrate requirements are dependant on the fuel needs of an athletes training or performance levels. As the body’s carbohydrate storage is limited. athletes are encouraged to plan their carbohydrate intake around training and competition. Given the requirements as an exercise fuel, carbohydrates form around 70% of dietary intake
-Athletes should always begin exercise in a well hydrated state to prevent fatigue. Immediately after exercise athletes should drink according to thirst and not drink too much too quickly
