recovery (year 2)

Question 1

Stress response and adaption?

Answer 1

anything that results in a physiological response to exercise!

Any muscular activity that challenges homeostasis and produces a measurable physiological response

Stress response different amongst individuals, training status. Consider frequency, intensity, time and type.

Question 2

muscle activity-stimulus

Answer 2

Muscle activity comes in many forms and has many purposes

3 type of contractions(isotonic concentric and eccentric, isometric

Muscle damage leading to acute loss of maximal force-generating capacity and inflammatory response = DOMS

Question 3

muscle damage?

Answer 3

Training and athletic competition result in exercise induced muscle damage (EIMD) = delayed onset muscle soreness (DOMS)–>

Mechanical disruption of the fibre. Linked to inflammatory processes and changes in excitation-contraction coupling within the muscle–>

Degree of damage depends on exercise type, duration, intensity and habituation to exercise–>

Typically peak 24 to 96 hours post exercise

Question 4

Exercise induced stress?

Answer 4

Steady-state metabolic and respiratory profile, no systematic change in muscle metabolites or muscle oxygen utilisation

‘Moderate’ constant-load exercise -metabolic disturbance is small, exercise can be maintained for several hours. Volume of exercise, rather than the intensity, with central fatigue (in cycling) and muscle damage (in running) being the primary outcomes of stress.

Above maximal steady state or critical power, none of the metabolic parameters associated with exercise can stabilise: e.g. oxygen uptake, inorganic phosphate, and pH all change progressively until exercise is terminated at task failure

Question 5

Types of stress?

Answer 5

High-intensity aerobic exercise produces a considerable metabolic stress.

Very high forces in resistance training results in a completely different stressor and completely different response to endurance exercise.
Neural and mechanical stress

Question 6

Adaption?

Answer 6

žAdaptations is positive except extreme cases = overreaching or overtraining.

žAdaptation -the process whereby the body responds to the stress of a new activity making it easier to perform the next time

žTraining stress that does not cause injury will maintain or improve physiological function, in contrast to the so-called ‘exhaustion phase’ of the general adaptation syndrome.

Question 7

Stress vs recovery?

Answer 7

Insufficient recovery -the body will not be able to adapt to the stress of training and performance

Maximising performance capacity = optimal balance between training & recovery to prevent maladaptation to accumulated psych & physiological stresses

Question 8

Mechanisms: Mechanical stress:

Answer 8

žMechanical stress deriving primarily from eccentric contractions results in a temporary reduction in muscle function

—Increase in intracellular proteins in the blood,

—Increase in perceptual muscle soreness,

—Swelling

—Secondary damage is linked to inflammatory response, macrophage and neutrophil infiltration which compromise the mechanically stressed area

Question 9

Mechanisms: Metabolic factors?

Answer 9

žMetabolic factors

—Reductions in adenosine triphosphate (ATP), creatine phosphate, glycogen and pH induce fatigue

—Biochemical changes in electrolytes and calcium may have negative effects alongside hypoxia at the muscle cell level contributing to metabolic fatigue.

Question 10

Mechanisms: Mechanical stress?

Answer 10

žMechanical stress and/or metabolic fatigue may contribute to neuromuscular cost via altered muscle potassium and pH levels and excitation contraction coupling.

Question 11

Fatigue?

Answer 11

žAll the different mechanisms of stress create sensations of fatigue and exhaustion in the mind.

žA certain degree of fatigue (caused by stress), resulting in functional overreaching, is required to mediate adaptations to training, which drive performance enhancement

žExcessive fatigue through insufficient recovery may increase susceptibility to non-functional over-reaching, injury, and illness of the players

žFatigue can be compensated with recovery strategies which serve to restore homeostasis on a physiological and psychological level

Question 12

How to measure stress?

Answer 12

žSelf monitoring first thing in the morning –heart rate

žTraining diary -quality & quantity of sleep

žHeart rate variability

žBlood and saliva analysis –CK , T:C, IgA

žMuscular power –CMJ

žMuscular strength –isometric/isokinetic muscle contraction

žMuscle soreness –likert scale

žPerception of fatigue

Question 13

What is recovery?

Answer 13

A multifaceted (e.g., physiological, psychological) restorative process relative to time and modulated by external load, individual response to stress, and often dictated by external athletic competition and demand

Question 14

Examples of recovery strategies?

Answer 14

žActive recovery

žNeuromuscular electrical stimulation

žCold water Immersion

žCompression

žCryotherapy

žMassage žSleep

žNutrition

žOcclusion

Question 15

Temperature related strategies:

Answer 15

žObjective for cooling is to
—↓ deep muscle temperature
—↓ blood flow and metabolism at the affected muscle site,
—diminish the secondary damage phase

žBUT data exists supporting heating for stimulating local blood supply and metabolism in tissues, heat activates more specific molecular events, including anti-inflammatory and antioxidant effects, glycogen resynthesis, mitochondrial biogenesis and heat shock protein expression

ž↑ or ↓ tissue temperature may be beneficial at varying points on the recovery continuum.

Question 16

Cooling vs heating?

Answer 16

Reducing tissue temperature via cooling has shown to mediate secondary damage derived from mechanical stress

whereas heating has been shown to enhance tissue temperature, blood flow, and metabolism alleviating metabolic-associated fatigue