recovery methods Flashcards
1
Q
what is Cryotherapry
A
involves immersing the body in water at temp lower 11 degrees for extended period of time. submersion period 1-2mins, repeated 3-4 times separated by 30sec
2
Q
physiological affect of cryotherapy
A
- causes vasoconstriction which decreases blood flow and swelling
- minimises muscle pain, spasm and inflammation associated with exercise induced microtrauma
3
Q
what is massage
A
rubbing and kneading of muscle tissue
4
Q
physiological affects of massage
A
- increase blood flow to muscles aiding in o2 and nutrient delivery and removal of wastes
- reduces intensity of soreness and tenderness associated with DOMS
5
Q
compression garments
A
wearing tight, specialised exercise clothes during and after training
6
Q
affects of compression garments
A
- increased microcirculation, enhancing blood flow to muscle which facilitates in o2 delivery and waste removal during exercise and recovery
7
Q
contrast temp water immersion
A
contrast therapy exposes the body to alternating hot and cold water environments
8
Q
affects of contrast temp water immersion
A
- vasodilation and constriction of local blood vessels. acts as a pump which assits faster removal of wastes products from muscle (this enhances recovery)
- athlete preception of DOMs decreased
9
Q
stretching
A
performing exercises that put the desired muscle on stretch. can be static / dynamic
10
Q
affects of stretching
A
- increased blood flow circulation in stretched muscles would facilitate in possible removal of wastes
- assits in prevention or reduction of DOMs
- reduction in stiffness or possible tensions in the muscle
