recovery + training

Question 1

What happens during a warm up

Answer 1

• Increase HR, BMR and respiratory rates
• Accelerates use of aerobic system (doesn’t use/decreases lactic acid)
• Reduce O2 deficit - reduce EPOC time

Question 2

What happens during active recovery(cool down)

Answer 2

• Maintain HR + respiratory rates
• Reduced length of slow alactacid recovery
• 40-60% of VO2 max
• May help reduce temp, BMR- diminishing energy cost of EPOC- little benefit for aerobic athletes who achieve steady state 02 consumption- no build up of lactic acid

Question 3

Examples of cooling aids

Answer 3

• Ice baths
• Ice showers

Question 4

Purpose of cooling aids

Answer 4

• Lower muscle and blood temperature to resting levels
• Reduces BMR and demand of slow lactacid
• Speed up LA removal
• Reduces muscle damage and decreases DOMS

Question 5

high intensity training cause

Answer 5

• Increase muscle mass and ATP/PC storage = Boosted efficiency of fast component
• Increase LA tolerance, buffering capacity + delay OBLA = Boost efficiency of slow component

Question 6

low intensity training cause

Answer 6

• Increased aerobic capacity and CV + respiratory efficiency
  = Earlier move to aerobic system- maximise 02 delivery
  = Minimised LA production
  = Less slow component
  = delay OBLA

Question 7

ATP/PC system work:relief ratio

Answer 7

1:3

Question 8

Glycolytic system work:relief ratio

Answer 8

1:2

Question 9

Aerobic system work:relief ratio

Answer 9

1:1 or 1:0.5

Question 10

Strategies and tactics affect on recovery

Answer 10

Look to delay or pause the commencement of play:
- Subs
- Changing equipment
- Timeouts

Question 11

How does nutrition affect recovery

Answer 11

Correct pre, during + post event nutrition can maximise fuel stores, delay fatigue + reduce LA
- PC stores- creatine, phosphagen + protein supplements
- glucose/glycogen- carbo (glycogen) loading, pre event, during event + post event meals + snacks