Recovery From Exercise Flashcards
1
Q
What is a cool down?
A
- Gentle jog (5-10mins) keeps heart rate elevated - get rid of Lactic acid quicker & replenishes muscles with oxygen - prevents DOMS.
- Stretching (5-10mins) relieve muscle tension, elongate and relaxes muscles.
- cool down returns body to pre-exercise state - returns hr & breathing to pre-exercise state. Also prevents blood pooling which prevents dizziness & fainting.
2
Q
What is Rehydration?
A
- Taking in lost fluids(depends on temperature,intensity,humidity,altitude)
- More water —> replaces lost water from sweating
- replace loss energy (energy is lost through muscle contraction) - take in carbs e.g chocky milk - a fluid and replaces energy/carbs - endurance athlete
- Protein shake - repair +growth muscles - high intensity athlete, e.g power lifter
3
Q
Long term effect - Hypertrophy
A
- Stronger and bigger muscles - can also include the heart
- Training = small muscle tears. Protein repairs the small muscle tears - very quickly causes a build up of muscle.
- At rest, cardiac output remains unchanged but stroke volume increases so HR must reduced to keep cardiac output the same
- Atrophy - waste away
4
Q
Ice baths - Cryotherapy
A
- After intense exercise - popular with elite athletes
- Helps prevent DOMS and reduces swelling
- The cold causes vasoconstriction = forces lactic acid away from the working muscles. When you get out the ice bath - your vessels vasodilate which brings in oxygenated blood.
- helps improve healing (muscle tears)
5
Q
Massage
A
- Rubbing and kneading of muscles with hands
- increases blood flow to the muscles->promotes healing of muscle tears
- speeds up healing process
- reduces pain caused by lactic acid build up —> prevent DOMS
- reduces swelling (in tissue) -not obvious
6
Q
How long after exercise are long term effects seen?
A
- Months or years after regular training has started
7
Q
Long term effects off exercise
A
- Decrease in resting heart rate
- Body shape changes
- increase & improved COF (Components of fitness)
- Increased size of hypertrophy
8
Q
Decrease in resting heart rate - long term effect
A
- below 60bpm referred to process of Bradycardia. This means we have bigger reserve / range o heart rate zones which can be used during exercise
9
Q
Body shape changes - long term effect
A
- Involves changes to structure of body - allows various systems of body to work more efficiently
- For example - increase in muscle size or reduced fat store - more HIIT training
10
Q
Increased and improved COF (components of fitness)
A
- Stamina, strength, speed, suppleness
11
Q
Breathing rate and death increases
A
Immediate effect
- Tidal vol increases
- increased rate and death of breathing means increased gaseous exchange @ lungs meaning more O2 enters blood and CO2 is removed
12
Q
Body temp increases
A
Immediate effect
- muscles contract more during exercise - generates heat
- body sweats to lose heat through evaporation of sweat off skin surface
- Skin goes red as blood vessels near the skin open (vasodilate) to lose heat through radiation
13
Q
Dizziness and Lightheadedness
A
Short term effect
- caused by low blood pressure
- more likely to occur if athlete has sweated heavily
14
Q
Nausea
A
Short term effect
- caused by overexertion, ending exercise too abruptly, dehydration (headaches and nausea)
- some intense exercise causes less blood to flow to stomach - goes to working muscles
15
Q
DOMS -delayed onset muscle soreness
A
Short term effect
- caused by eccentric muscle contractions causing tiny tears in muscle fibres which leads to swelling - when they tear they repair and become stronger
- pain and stiffness felt i muscles after strenuous exercise
- muscles adapt rapidly to prevent muscle damage and soreness if exercise is repeated
