Recovery

Question 1

What is recovery?

Answer 1

Techniques that aim to minimise fatigue to:

• encourage supercompensation effect
• enhance quality and quantity of training
• reduce overuse injury risk

Question 2

What is tapering?

Answer 2

A reduction in the training load of athletes in the final days of training before a competition to optimize performance

Question 3

How can tapering be used to optimise performance?

Answer 3

• altering training volume, intensity or frequency
• altering the pattern of taper (progressive or step)
• altering the duration of taper

Question 4

How long in duration should a taper be?

Answer 4

~ 2 weeks

Question 5

How much should training volume, intensity and frequency be decreased when tapering?

Answer 5

41-60% decrease in volume

no change in intensity or frequency

Question 6

What are some possible mechanisms of tapering?

Answer 6

• increased oxygen extraction and increased VO2 max
• energy cost of exercise is decreased
• increase in recovered muscle glycogen

Question 7

What are some possible mechanisms of tapering?

Answer 7

• increased oxygen extraction and increased VO2 max
• energy cost of exercise is decreased
• increase in recovered muscle glycogen

Question 8

What is the practical application for active recovery?

Answer 8

walking, jogging, cycling post training/competition

Question 9

What are the positive effects of active recovery?

Answer 9

• accelerated recovery of lactate in blood
• partially prevents immune system depression
• promotes faster recovery of the CV and respiratory systems
• may aid heat dissipation post exercise

Question 10

What are the practical applications for recovery nutrition?

Answer 10

• immediately post exercise: fluids and carbohydrate

- post warm down: carbohydrates, protein, fluids

Question 11

Why is nutritional recovery important? (3 Rs)

Answer 11

• refuel to restore glycogen stores
• repair/regenerate/adapt micro-damage to tissues with protein
• rehydrate from water and electrolyte loss with fluids

Question 12

What are the practical applications of hydrotherapy for recovery?

Answer 12

• 30 min post exercise or the following day

- waist to shoulder depth immersion seated or standing

Question 13

What are the 4 different types of hydrotherapy?

Answer 13

1. cold water immersion *
2. hot water immersion
3. contrast water immersion * (hot/cold)
4. pool or beach recovery sessions

Question 14

What is the underlying mechanism of hydrotherapy for recovery?

Answer 14

Immersion of water creates an increase in hydrostatic pressure
Leads to inward and upward displacement of fluid from extremities to central cavity= decreased oedema, increased clearance of metabolites aided by increased Q.

Question 15

How do compression garments assist recovery?

Answer 15

creates pressure gradient that may enhance venous blood flow/return and reduce swelling

Question 16

What are the 3 main hypotheses that relate to recovery from exercise?

Answer 16

• allows for energy conservation
• provides for body tissue restitution
• provides for temperature down regulation

Question 17

When should a massage be used in recovery?

Answer 17

end of day or the next day

Question 18

What is cold water immersion and how does it assist in recovery?

Answer 18

• ice baths 10-15 degrees, for 3-20 minutes after competition
• decreased muscle soreness, maintain subsequent performance

Question 19

What is contrast water therapy and how does it assist in recovery?

Answer 19

• alternating short bouts of hot >36 deg. and cold <20 deg. water.
• pumping of vasodilation:vasoconstriction
• decrease oedema, decrease muscle spasm, remove metabolites

Question 20

What is detraining?

Answer 20

partial or complete loss of training-induced anatomical, physiological and performance adaptations as a consequence of training reduction or cessation