Recovery from vigorous exercise

Question 1

What is a cool down, and why do athletes do a cool down after vigorous exercise?

Answer 1

1. An athletes performance is negatively impacted because the performer will have to slow down in order to get lots of oxygen in.
2. Static stretches for the whole body. For example quadricep stretch

Why?
- Maintain oxygen to muscles
- Support removal of lactic acid
- Reduction of delayed onset muscle soreness (DOMs)
- Increase in recovery time

Question 2

What are the recovery methods after vigorous exercise?

Answer 2

Cool down
Manipulation of diets
Massage
Ice baths

Question 3

What are the manipulation of diets?

Answer 3

Rehydration
Carbohydrates/glycogen stores

Question 4

What are examples of rehydration and why is it important?

Answer 4

Water or isotonic drinks,
these drinks are important because they can restore electrolyte balance transport nutrients, hormones and waste products.

Question 5

Why are carbohydrates/ glycogen stores important?

Answer 5

They can replenish glycogen
Can be eaten within 1/2 hours post exercise

Question 6

What are the pros for manipulations of diets

Answer 6

Simple & common to hydrate and eat after exercise

Question 7

What are the cons for manipulations of diets

Answer 7

• Carbohydrate window is long
• Exercise can suppress appetite

Question 8

Why is a massage important after vigorous exercise?

Answer 8

Reduces inflammation and increase blood flow (oxygen) to muscle areas and prevent DOMS

Question 9

What is an ice bath?

Answer 9

Submerge in cold water for 5 -20 minutes.

Question 10

Why are ice baths important?

Answer 10

• Reduce DOMS
• The cold water causes the blood vessels to constrict and drains. Help removal of lactic acid.

Question 11

What are the pros of getting a massage and having ice baths?

Answer 11

Increase recovery time/back to training

Question 12

What are the cons of getting a massage and having ice baths?

Answer 12

• Cold and tough
• Expensive for ice bath/paid masseuse
• Accessibility