Recovery and Maintanence

Question 1

Recovery

Answer 1

Recovery strategies are designed to reverse the impacts of fatigue and return the athlete to performance readiness both physically and mentally.

Question 2

3 key areas of recovery

Answer 2

nutritional recovery strategies
physical recovery strategies
psychological recovery strategies

Question 3

nutritional recovery strategies definition

Answer 3

The body’s depleted fuel stores are refuelled by consuming high carbohydrate foods and isotonic drinks. Protein is also consumed to promote muscle tissue repair

Question 4

physical recovery strategies definition

Answer 4

Aimed at regenerating the physiological capacities of the athlete. This would include both active and passive recovery

Question 5

psychological recovery strategies definition

Answer 5

Aimed at returning the athlete to an optimal mental state
Psychological recovery starts immediately after the game with a debriefing

Question 6

nutritional recovery strategies

Answer 6

Hydrate post exercise
food/fuel post exercise

Question 7

hydration post exercise

Answer 7

For every 1L of fluid loss, consume 1.5L as you will urinate some of this out
Consume slightly salty fluid to keep osmolality higher so you don’t urinate as much
Avoid alcohol and caffeine as they’re diuretic

Question 8

food/fuel post exercise

Answer 8

Ingestion of protein with carbohydrates immediately post-exercise (first 30-60min)
Enhances the synthesis of glycogen & stimulates muscle protein synthesis
Significant in terms of post-exercise recovery from muscle micro-trauma
Aids in muscle growth as part of the adaptive process
Research suggests that a ratio of 1:4 Protein to Carbohydrates is most effective in supporting recovery post-exercise
The most common forms of supplementation
protein powders made into shakes
protein bars

Question 9

physical recovery strategies

Answer 9

Ultrasound
hydrotherapy
massage
recovery clothing
sleep/rest
cool down (active/passive)
static stretching
hyperbaric oxygen therapy

Question 10

ultrasound

Answer 10

Utilises high or low-frequency sound waves to treat musculoskeletal injuries and promote tissue healing
sound waves cause tiny vibrations in deep tissue molecules, increasing heat and friction.
The warming of the tissue promotes healing by increasing the metabolism at tissue cell level

Question 11

hydrotherapy

Answer 11

1. Low-intensity pool sessions
   Non-weight-bearing activities effective in the removal of waste products
   Reduces tissue damage and pain
2. Cold water immersion/cryotherapy
   Takes place in water less than 20C
   Recommended athletes spend approximately 5 min with short breaks in between
   benefits athlete by reducing inflammation and pain
3. Hot water immersion (HWI)
   Takes place in water warmer than 36C aims to increase blood flow and can increase range of motion due to relaxation of soft tissues.
   Recommended athletes spend approximately 15min but must maintain fluids as dehydration following exercise can be magnified during this process
4. Contrast water therapy (CWT)
   involves the switching between cold and hot water and can be useful as it combines the effects of hot and cold immersion
   CWT operates on the principle of increasing blood flow by constricting and dilating blood vessels
   This has a greater effect on removing metabolites or exercise by-products, therefore decreasing stiffness or soreness the next day (DOMS).
   Recommended 2min cold, 2 min hot and repeat 3-4 times

Question 12

massage

Answer 12

Aids recovery physically and psychologically
Should occur 1-2hrs after training or competition
Helps relax muscles and clear lactic acid by increasing blood flow
also used to reduce muscle tension and promote flexibility
Should not be used on soft tissue injuries for the first 72hrs.

Question 13

recovery clothing

Answer 13

The use of compression clothing helps reduce fatigue, minimise soreness and improve recovery by assisting blood flow to muscles

Question 14

sleep/rest

Answer 14

Sleep and rest play an essential role in
Allowing the brain to recover
Immune function
Tissue growth and repair

Lack of sleep can have negative effect in the form of less-than-optimal level:
Reaction times
Agility
Speed
Visual Processing
Concentration

Relaxation techniques such as meditation and breathing control are ways wind down before bed

Nutrition can also assist with better sleep
Avoid stimulants (caffeine or alcohol)
Avoid consuming a large meal before bed & allow 4 hours after a meal before sleep

lack of sleep can result in
Decreased ability to metabolise glucose needed for energy production
Increased levels of stress hormones e.g. cortisol
Decreased activity of growth hormones essential for tissue repair
Decreased aerobic endurance
Increased perceived exertion
Increased feeling of tiredness
Increased moodiness

Question 15

cool down - active recovery

Answer 15

Involves submaximal exercise
Helps reduce muscle soreness and aid recovery
Active recovery is most beneficial in events where lactic acid has been produced as increased blood flow to muscles in recovery assists in removal

Question 16

cool down - passive recovery

Answer 16

Passive recovery involves little or no movement
Beneficial for events where replenishment of ATP/PC stores is a priority
e.g., triple jump, vaulting in gymnastics.

Question 17

recovery for ATPCP

Answer 17

Passive recovery most effective

During EPOC (excess post exercise oxygen consumption) when breathing rates remain elevated, ATP and PC within the muscle are being rebuilt

Question 18

recovery for anaerobic glycosis

Answer 18

Active recovery is the most effective

The more quickly H+ ions can be removed from muscles, the more quickly performers will recover
An active recovery maintains higher O2 levels, creates a muscle pump and prevents venous pooling
Active recovery must be completed at an intensity below the lactate inflection point for a period of 5 – 10 min

Question 19

recovery for aerobic system

Answer 19

Active recovery is the most effective

Used to accelerate the process of removing metabolic by-products made and accumulated during exercise
Following exercise, EPOC remains high and active recovery works to;
Supply active tissues such as the heart and respiratory system with oxygen
Replace depleted oxygen stores in the body
Resynthesis of high-energy phosphates
Replenish body fluids

Question 20

static stretching

Answer 20

is used to help reduce muscle tension and increase muscle relaxation effectively returning the body to state of rest.
Individuals should prioritise muscle groups utilised during the workout and dedicate 10-15min to stretching

Question 21

hyperbaric oxygen therapy

Answer 21

Used to treat soft tissue injuries and promote recovery
Athletes breathe in pure oxygen to increase oxygen concentration in blood
Results in more oxygen being delivered to fatigued muscles and more rapid recovery process due to
Reduced muscle inflammation
Increased ability for removal of waste products

Question 22

monitoring recovery

Answer 22

Coaches need to monitor how effective a recovery program is to ensure that the athletes are at their best possible physical, mental and emotional state for each performance.

Question 23

ways for monitoring recovery

Answer 23

training logs
lab testing
observation
questionnaires

Question 24

training logs

Answer 24

monitor what is done at training;
How hard they found the training session?
The distance covered?
The volume and intensity?

As part of the log the players are asked a series of questions regarding how they are coping with training

Question 25

lab testing

Answer 25

Self Monitoring of heart rate and blood pressure
e.g. an elevated resting heart rate is a symptom of overtraining.

Blood tests to determine RBC count and haemoglobin levels
low count could mean inadequate recovery

Question 26

observation

Answer 26

An astute coach can gather plenty of information about the athlete by observing their current behaviour and comparing it to their behaviour when they are at their peak.
This would include observing the player’s

Mental Approach
Is the athlete as motivated/enthusiastic as normal?
Are there unusual lapses in concentration?

Performance Levels
Is the player under – performing?
Are times up and speed down?

Body Language
Does the player have positive body language ?
How does it compare to normal?

Communication
Regular conversation with players keeps coach informed of how players are feeling and how they’re coping.

Question 27

questionnaires

Answer 27

Used to determine how the athlete rate their moods, energy level, motivation to train, feelings about their team mates etc.
A player who scores bad may need to use alternative recovery programme or have a longer break before returning to play.

Questionnaires which can be used include
Profile of Mood States (POMS)
Total Quality Recovery (TQR)
Recovery Stress Questionnaire for Athletes (RESTQ).

Question 28

maintenance

Answer 28

fitness levels are sustained

the body cannot continuously be overloaded as it needs time to recover, and it’s usually during the competition phase of the season that the maintenance phase takes place.

During the season, athletes must maintain the fitness level established pre-season fitness level whilst increasing recovery to ensure they are physically fresh for games.
This is achieved by;
Reducing the volume and increasing/maintaining the intensity of training.