Recovery

Question 1

What is recovery?

Answer 1

• Process of returning body to its pre-exercise state

- Restoration of physical function, recovering quickly, reduced fatigue, ^ perf

Question 2

Why do we need to recover?

Answer 2

• Allow for super-compensation

- Allow for frequent training/competition

Question 3

Exercise induced muscle damage causes

Answer 3

• Strenuous unaccustomed exercise
• Eccentric
• Repairable
• Adaptation = improvement

Question 4

What is the damage?

Answer 4

• Sarcomere stretched beyond range

- Overstretched = disrupted & damaged membrane = fibre dies (swelling/soreness)

Question 5

Muscle damage characertistics

Answer 5

• DOMS
• Swelling
• reduced perf & function
• Muscle protein efflux (drainage)

Question 6

Characteristics explained

Answer 6

Soreness - appears after 24h, peaks at 48-72h
Swelling - (tape measure or MRI) peaks after 4-5 days
Protein efflux - (blood markers)
Strength - (isometric test) may not recover for days dependant on damage

Question 7

Glycogen, Hydration and mental fatigue changes

Answer 7

• 57% decrease after game, 27% 24h after, no sig after 48h
• Hydration net loss 2% (correlation w/ sprints)
• Mental fatigue
• Recover with nutrition & hydration

Question 8

Promoting muscle regeneration

Answer 8

• Taking protein (spread through out day) & other nutrients
• Cold water immersion (reduce DOMS & Creatine kinase in blood)
• Compression garments (reduces DOMS) (however no influence of the pressure)
• Massage (improves soreness) (level of masseuse matters)
• Active recovery (doesn’t work)
• Stretching doesn’t reduce DOMS

Question 9

Recovery importance & how to

Answer 9

• ICV reduces glycogen & protein synthesis
• 50% extra fluid = ^ recovery
• constant sipping = preferable
• limit caffeine

Question 10

Best rehydration?

Answer 10

Chocolate/soya/normal milk can be used

Question 11

Importance of sleep

Answer 11

• increase reaction time, sleepiness

- decreased cognitive perf, mood, decision making, alertness