recovery from exercise

Question 1

what is DOMS

Answer 1

Deleayed onset muscle soreness

Question 2

ways to reduce DOMS

Answer 2

compression clothing
massage and foam rollers

Question 3

what does compression clothing do

Answer 3

supports muscle
increase blood flow
removal of lactate

Question 4

what do massages and foam rollers do

Answer 4

increase blood flow and removal of lactate
reduces tension through pressure/helps relax muscles

Question 5

cold therapy

Answer 5

use of ice baths and cryotherapy
reduces swelling by causing vasocnstricton of blod vessles
-prevents blood pooling
-aids removal of lactate
-cold conditon slow motor activity down
-reduces spasms and cramps

Question 6

sleep and nutrition

Answer 6

deep sleep REM-rapid eye movement brain waves are slower and blood flow higher
brain waves o down, blood flow goes up
msucle cells grow and repair when we sleep
need combination of proteins and carbs within 20 mins of finishing exercise