recovery processes Flashcards
paper 1
1
Q
what are the different types of recovery processes?
A
- cool down
- massage
- ice baths
- manipulation of diet- replenishing carbohydrates and rehydration
2
Q
why is a cool down important
A
- is important after vigorous exercise
- light exercise and stretching help to: keep breathing/ heart rate elevated to ensure blood flow to the muscles (helps convert lactic acid to glucose, carbon dioxide and water to prevent muscle soreness)
3
Q
what sport should you use a cool down after
A
any sport or activity after vigorous exercise
4
Q
why is a massage important
A
- helps the delayed onset of muscular soreness (DOMS)
- reduces inflammation of a tender area
- increases blood flow, so increases oxygen delivery to the muscles which helps the removal of lactic acid
5
Q
why is an ice bath important
A
- getting into an ice bath 5-10mins after intense exercise helps:
- aid and repair micro tears in muscle fibres preventing DOMS
- reduce swelling of an injured area
- when you get out of an ice bath the warmer temperature dilates blood vessels which allows oxygenated blood to rush to the muscles removing lactic acid and other waste products
6
Q
what sports should you use an ice bath after
A
games players after intense match to aid recovery
7
Q
why is manipulation of diet important
A
should eat foods high in carbohydrates soon after exercise to replace glycogen stores
8
Q
why is rehydration important
A
- should drink water or isotonic drinks before during and after exercise, this helps to:
- replace fluids that are lost during exercise
- prevent dizziness and nausea that are symptoms of dehydration
9
Q
what sports should you use manipulation of diet (carbohydrates and rehydration) after
A
- endurance athletes such as runners
- any performer that sweats needs to rehydrate
