Recovery Flashcards

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1
Q

purpose of recovery

A

is to enhance the restoration of the performer to pre exercise levels

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2
Q

fatigue

A

when the muscles become tired from exercise, the inability of your body to sustain exercise at high intensity

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3
Q

causes of fatigue

A

depletion of food sources
build up of metabolism by products
heat

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4
Q

why recover

A

allows athletes to perform at the highest level possible

reduces pain and injury

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5
Q

recovery assists with

A

repair of muscle fibres
replenishing atp and pc stores
breakdown lactic acid
replenish fuel stores and rehydration

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6
Q

active recovery

A

is a less intense workout
should be used after high intensity workout to prevent injuries
benefits are still doing exercise but less intense do fatigue and injuries are not high

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7
Q

passive recovery

A

purposefully exercising at a low intensity to recover from high intensity
after any high intensity work to prevent injuries
benefit is giving you oxygen to get rid of lactic acid

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8
Q

contrast water therapy

A

is alternating between hot and cold water
used after intense exercise
reduces inflammation, gets rid of waste products

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9
Q

cryotherapy

A

extreme cold temps
ice should be used after intense exercise and for pain and inflammation
it reduces swelling and inflammation

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10
Q

thermotherapy

A

heat therapy, the use of heat
only be used after the swelling has gone
can increase circulation, cellular metabolism

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11
Q

pool and beach sesh

A

immersing themselves in water and exercising to get results without pain or stress on joints
should be used after match or training but before 24 hours
good cardio workout without pressure on joints, flushes wastes

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12
Q

compression

A

are garments that are really tight
directly after exercise they should be worn and during
keep muscles warm, prevent chafing and rashes, improving circulation

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13
Q

hyperbaric oxygen therapy

A

a 100% oxygen chamber
should be used when you have an injury from sport
provides a space to let your body heal faster

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14
Q

sleep and rest

A

lets the body recover from any exercise and the daily activities
at the end of the day, and rest after sport
repairs and heals, improves memory, boosts mood, lose weight

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15
Q

massage

A

the rubbing and kneading of muscles of the body with the hands
to relieve tension or pain in the muscles, not when they have acute pain, open wounds or broken bones
reduces stress, releases muscle tension, immunity boosting

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16
Q

food

A

glycogen keeps our body running
consumed before during and after workout depending on the length and intensity
restores glycogen levels, increases endurance and delays fatigue