Recovery

Question 1

Cool down recovery

Answer 1

perform light activity at the completiton of compeition or training

• helps maintain circulation and metabolic processes post exercise
• assists in processing metabolites

Question 2

passive recovery

Answer 2

• no muscular pump - blood pooling and reduced venous return
• dizziness or fainting

Question 3

active recovery

Answer 3

• enables the muscular pump preventing above scenarios and allow the HR to gradually return to resting levels
  1- during the cool down
  2- during the day following a compeition or intense workout

Question 4

hydrotherapy - cold water immersion

Answer 4

cold water immersion
- accumulation of 15mins in water at 12-15 degrees 
mechanisms of benefit include:
- analgesia
- hydrostatic pressure 

benefits:

• maintenance of work output during endurance based activity
• improved strength and power performance 48-72 hours after
• improved perception of recovery

Question 5

hydrotherapy - Contrast water therapy:

Answer 5

• alternative 1-2min hot and cold water exposure
• analgesia
• hydrostatic pressure
• muscle pump effect

performance benefits:

• reductions in oedme/muscle metabolites
• improved strength and power performance
• improved perception of recovery

Question 6

compression garmets

Answer 6

• enhanced blood circulation
• enhanced removal of blood lactate
• reduced DOMS
• increased feeling of positive leg sensations

Question 7

electro stimulation

Answer 7

• low frequency transdermal stimulus
• muscle pump effect
• increases joint range of motion
• hyper-perfusion of the vascular walls surrounding skeletal muscle
• stimulates smooth muscle of veins, lymphatic vessels and arteries
• perception of recovery

Question 8

Massage therapy

Answer 8

• increased blood flow
• reduction in muscle tension
• improvenents in ROM
• increased sense of wellbeing

Question 9

What happens to your body when you are restricted on sleep

Answer 9

• less than 6 hours for 4 consective nights
• impaired cognitive performance
• impaired mood state
• disturbed glucose metabolism
• altered appetite regulation
• reduced immune function

Question 10

two phases in the sleep cycle

Answer 10

1- non rapid eye movement (NREM)
- 4 stages (of deepness)
- stage 3-4 considered slow wave sleep (SWS)
2- rapid eye movement
- muscle atonia and dreaming
- the sleep cycle is 90-120mins in duration (4-5 cycles per night)

Question 11

how does sleep impact performance - Prolonged sleep deprivation

Answer 11

Prolonged sleep deprivation:

• anaerobic performance impacted if one complete night of no sleep
• aerobic performance may be decreased after only 24hrs
• sustained or repeated bouts of exercise are affected to a greater degree than one off maximal efforts

Question 12

how does sleep impact performance - partial sleep deprivation

Answer 12

• decrements psychomotor functions after only one night of restricted sleep
• gross motor function unaffected

Question 13

how can athletes get more sleep

Answer 13

• sleep extension: increasing sleep time at either end of the day
• napping: effective form of sleep supplement
• improve physical performance and alertness
• decrease sleepiness

Question 14

travelling can impact an athlete in what factors

Answer 14

• time zone shifts
• nutrition
• accommodation
• illness
• communication

Question 15

time zone shifts impact on performance

Answer 15

• impacts the circadian rythem = jetlag

Question 16

jet lag define

Answer 16

• circardian phase distruption due to an alternation to the external cues that synchronsie the body clock
• time of day
• light/dark cycles
• sleep/wake cycles
• symptoms of jet lag are not felt when travelling longitudinal issues result from latitudinal travel

Question 17

does direction of travel matter?

Answer 17

east bound travel appears more detriental to performance then west

• it is easier to adapt to changes that lenghten the day than shorten it
• east bound symptoms last 7 days in comparison to west bound which last 3 days.

Question 18

explain phase shifting

Answer 18

phase delay: a light stimulus at bed time makes you wake later
phase advance: a light stimulus in the early morning makes you wake earlier

Question 19

how to combat jet lag

Answer 19

• gradually phase shift the body clock to the new time zone one hour every day
• faciliatet phase shift through timing of light exposure and supplemental melatonin
• short 20-30min naps can help recovery from travel related sleep deprivation
• consume extra fluidss for the duration of air travel to combat dehydration
• eat small meals before and during the flight time meals to match habits to the destination you land