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Performance physiology > Recovery in team and individual sports > Flashcards

Recovery in team and individual sports Flashcards

1
Q

Why does muscle damage & fatigue occur?

A
  • Players have a decrease in high intensity running towards the end of a game.
  • Results in impairments of CMJ and strength performances.
  • Recovery of 3-4 days between matches not efficient to return to homeostasis.
  • Repeated match play with short recovery causes acute and chronic fatigue
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2
Q

Why is an effective recovery intervention important?

3

A
  1. Facilitates optimal performance
  2. Reduces the risk of injury
  3. Reduces the risk of burnout
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3
Q

What happens to muscle glycogen during fatiguing high intensity exercise?

A

Lowered and linked to impaired performance.

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4
Q

2 interventions to aid the recovery of muscle glycogen and performance

A
  1. Ingesting 1.2g CHO/h for 5 hours post exercise.

2. Co-ingestion of CHO and protein.

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5
Q

Why is endurance performance impaired with dehydration?

A
  • Increase sweating results in increase dehydration.

- Increased dehydration results in decreased blood volume due to decreased plasma volume (impaired thermoregulater)

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6
Q

Cardiovascular consequences of dehydration?

5

A
  • Decreased SV
  • Decreased Q
  • Decreased blood pressure
  • Increased total peripheral resistance
  • Decreased muscle blood flow.
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7
Q

Two intervention to optimise rehydration?

A
  1. Restoration of fluid balance

2. Maintenance of fluid balance.

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8
Q

What is restoration of fluid balance?

A
  • Drink volume (drink more than lost during exercise)
  • Rate of ingestion (slower rate of ingestion better)
  • Leads to effective rehydration
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9
Q

What is maintenance of fluid balance?

A
  • Consumption of CHO, protein and sodium to aid in the rate of fluid uptake.
  • Leads to ECF volume and ECF Osmolality.
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10
Q

Why is a cool down important?

A

-Aid recovery through increased blood flow, avoiding venous pooling and enhance lactate oxidation.

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11
Q

Importance of massage?

6

A
  • Lowers muscle stiffness
  • Reduces muscle pain
  • Reduces swelling and spasms
  • Reduces muscle damage
  • Improves flexibility
  • Increases muscle blood flow
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12
Q

Importance of foam roll/ myofascial release?

2

A
  • Similar mechanics to massage

- Meta-analysis found SMR appears to have a positive effect on range of motion and soreness/ fatigue following exercise.

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13
Q

Why are compression garments used to aid recovery?

4

A
  • Accelerates nutrient delivery
  • Accelerates metabolite removal
  • Reduces post-exercise oedema
  • Reduces DOMS & muscle damage
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14
Q

How do compression garments function?

A

-They compress the dilated veins and reduce venous reflect to enhance venous return and reduce oedema, this increases ‘muscle pump’ to accelerate blood flow.

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15
Q

Research on compression garments (CG)

A

-Reductions in circulating levels of creatine kinase when worn.
-Aid the recovery of maximal strength at least 24h post exercise
_promote the restoration of strength and power performance following resistance training or eccentric exercise
-Enhance next -day cycling performance.

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16
Q

Importance of peristaltic pulse compressions?

4

A
  • involves circumferential inflated legging that use a peristaltic-like pressure pattern from feet to groin.
  • Resultant accelerated blood flow, could increase peak flow velocity by 200%.
  • Increasing supply of proteins & oxygen to microtrauma site
  • Increasing lymphatic drainage.
17
Q

Impact of cryotherapy on the recovery process?

7

A

Cryotherapy can be in the form of cold water immersion or whole body cryotherapy.

  • Reduced inflammation
  • Analgesia
  • Reductions in CV strain
  • Decreased blood flow
  • Reduced tissue metabolism
  • Increased muscle metabolite removal
  • Neuromuscular, CV and hormonal changes.
18
Q

Effects of cold water immersion?

6

A
  • Induces vasoconstrictive effect, reducing inflammation reactions through a decreased in cell metabolism
  • Decreased inflammation
  • Decreased muscle pain
  • Decreased swelling and spasms
  • Decreased muscle damage
  • Increase venous return.
19
Q

Effects of whole body cryotherapy?

5

A
  • Decreased inflammation
  • Decreased muscle pain
  • Decreased swelling and spasms
  • Decreased muscle damage
  • Increased venous return
20
Q

Effects of contrast water therapy?

6

A

Involves alternating warm and cold water immersion.

  • Decreased inflammation
  • Decreased muscle pain
  • Decreased swelling and spasms
  • Decreased muscle damage
  • Increased venous return
  • Increased blood flow

Performance physiology (3 decks)

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