recovery (SAC 7)

Question 1

benefits of cool down and active recovery

Answer 1

e.g massage, ice therapy and active recovery
- venous pooling: removes waste from the veins that is left from exercise
- oxidation of metabolic by-products
- speed up recovery during sessions (quater-time, between overs)
- allows athletes to recovery mentally and progressively
- longer EPOC

Question 2

passive rest

Answer 2

• sleep (neurological and physiological state)
• rest days must be apart of training program
• over resting can result in a over production of melatonin = lethargic
• resynthesis of PC

Question 3

food recovery

Answer 3

• depends on the type and I.D of exercise
• helps to restore CP and glycogen (high GI/powerade) (protein = for muscle development and repair)
• fluid replenishment is critical for plasma fluidity (water/powerade)

Question 4

creatine phosphate replenishment

Answer 4

• 70% can be replenished in the first 30 seconds (98% = 3 mins)
• CP replenishment during passive recovery (sit and relax muscles)
  e.g high and long jump due to not using other fuels

Question 5

glycogen replenishment

Answer 5

• can take between 24-48 hours depending on glycogen depletion
• consumption of high GI foods within 30 mins post exercise (muscles are most receptive at this time)

Question 6

protein

Answer 6

• consumed immediately after exercise to maximise recovery
• also aids muscle repair after damage from exercise

Question 7

combining carbs and protein

Answer 7

• protein should be taken with carbohydrates
• increases muscle glycogen stores
• stimulates the release of insulin which promotes glucose delivery to depleted muscles this speeds up the muscle recovery/repair for the fuels that have been used

Question 8

rehydration - fluids and electrolytes

Answer 8

• increased consumption of fluids leading to restoration
• any exercise leads to dehydration (amount varies)
• fluid loss (ranges 0.5 litres to 6 litres)
• measure athletes weight pre&post exercise
• loss of 2kg will require 2-3 litres of fluid replacement

Question 9

sports drinks

Answer 9

• aids loss of electrolytes (salts, minerals, potassium, sodium)
• water is an excellent fluid replacement
• sports drinks can speed up absorption and retention of water
• ideal amount of CHO is 4-8g per 100ml

AT LOW INTENSITY
- athletes may drink juice, cordial and soft drink as they are not using them to replenish fluids