Recovery Process Flashcards
1
Q
Name the 3 recovery processes
A
- Cool down
- Diet manipulation
- Ice baths and massages
2
Q
Whats the 5 ways to cool down
A
- Maintain elevated breathing rate
- Maintain elevated heart rate
- Supply oxygen rich blood to the muscles
- Removal of lactic acid
- Stretching
3
Q
Name 6 benefits of a cool down
A
- Effective
- Cheap
- Cultural
- Capillary flushing
- Reduction in DOMS
- East
4
Q
Name 2 negatives of cooling down
A
- Often neglected
- Not taken seriously
5
Q
Whats included in diet manipulation
A
- Rehydration
- Carbohydrates
- Protein
6
Q
How do carbohydrates help with recovery
A
They provide energy and helps to replenish glycogen
7
Q
How does protein help with recovery
A
It helps repair muscles
8
Q
Name 3 positives of diet manipulation
A
- Common
- Overcompensation
- Carbs window is long
9
Q
How does rehydration help with recovery
A
It replaces fluid lost through sweat and improves recovery
10
Q
What are 3 negatives of diet manipulation
A
- Exercise suppresses appetite
- Alcohol culture
- Food culture
11
Q
How do ice baths and massages help with recovery
A
- It prevents and reduces DOMS
- It flushes capillaries
12
Q
What are 3 positives of ice baths and massages
A
- Removes toxins
- Increase rate of return
- Decreases bruising
13
Q
Name 3 negatives of ice baths and massages
A
- Cold/ tough
- Expensive
- One at a time
- Massage quality
