recovery strategies Flashcards
1
Q
Cool Down
A
- PHYSIOLOGICAL STRATEGY
- Brings athlete down to pre-exercise metabolic rates
- Removes waste products
- Delivers nutrients for muscle growth and repair
2
Q
Hydration
A
- PHYSIOLOGICAL STRATEGY
- Replacing any fluids lost during training
- Provides more volume to blood to help waste removal
- Restores glycogen
3
Q
Hydrotherapy
A
- NEURAL STRATEGY
- Water immersion
- Contrast Immersion
- Temperature Immersion
4
Q
Hydrotherapy: CONTRAST IMMERSION
A
- Athlete moves between cold and warm water
- Causes vasodilation and vasoconstriction to remove waste and deliver nutrients
5
Q
Hydrotherapy: TEMPERATURE IMMERSION
A
- Warm water for removal of lactates and improves metabolic activities
6
Q
Massage
A
- Reduces muscle tension and relaxes the nerve
- Removal of waste products
- Mental relaxation
- Minimising fatigue
7
Q
Cryotherapy
A
- TISSUE DAMAGE STRATEGY
- Decrease inflammation by causing vasoconstriction and decreases pain
- Cold water immersion
- Cryogenic chambers
8
Q
Cryotherapy: COLD WATER IMMERSION
A
- 4 to 12 degrees for 3 to 5 minutes
- Short rest periods
- Re-immersion for 4 to 5 times
9
Q
Cryotherapy: CRYOGENIC CHAMBERS
A
- negative 110 degrees for 3 minutes
- Release endorphins - hormones your body releases when it feels pain or stress
10
Q
Relaxation
A
- PSYCHOLOGICAL STRATEGY
- Decrease heart rate
