recovery + training Flashcards
1
Q
What happens during a warm up
A
- Increase HR,BR and respiratory rates
- Accelerates use of aerobic system(decrease lactic acid)
- Reduce O2 deficit
2
Q
What happens during active recovery(cool down)
A
- Maintain HR and resp rates
- Reduces length of slow alactacid
- 40-60% of VO2 max
- May help reduce temp,BMR
- Little benefit for aerobic athletes due to little lactic acid build up
3
Q
Examples of cooling aids
A
- Ice baths
- Ice showers
4
Q
Purpose of cooling aids
A
- 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
5
Q
What does High intensity increase
A
- Muscle mass
- ATP/PC storage
- Efficiency of fast alactacid
- LA tolerance
- Buffering capacity
6
Q
What does low intensity increase
A
- Aerobic capacity
- Respiratory and CV function
7
Q
What does low intensity minimise
A
- Minimises LA
- Delays OBLA
- Maximises oxygen delivery
8
Q
ATP/PC system work:relief ratio
A
1:3
9
Q
Glycolytic system work:relief ratio
A
1:2
10
Q
Aerobic system work:relief ratio
A
1:1 or 1:0.5
11
Q
Strategies and tactics affect on recovery
A
Look to delay or pause the commencement of play:
- Subs
- Changing equip
- Timeouts
12
Q
How does nutrition affect recovery
A
Correct pre,during and post nutrition can maximise fuel stores,delay fatigue and reduce LA
- PC stores -Creatine,protein suppliments
- Glucose/glycogen-Carb loading with meals and snacks
