Role Of Heat And Cold In Responses To Endurance Exercise Flashcards
simply Outline the process that leads to DOMS, inflammation, decreased muscle function etc.
Strenuous exercise -> mechanical damage or metabolic damage -> cellular degradation and increased inflammatory enzymes that causes the symptoms
Why might you use cryotherapy before or during exercise?
To minimise thermal strain
Why might cryotherapy be used after exercise?
To accelerate recovery
What acute physiological changes occur as a result of thermal strain?
Increased HR, RPE and sweat rate,
Vasodilation at the skin,
Decrease in central blood volume,
Reduced oxygen and nutrient delivery to working muscles,
Decreased muscle to skin temp gradient, reducing heat loss
How could you treat hyperthermia?
Ice slurry, ice vest, ice collar, cool mists
How does cryotherapy work?
Reduces skin, core and tissue temperature.
How does cryotherapy enhance recovery?
It enhances recovery by analgesia, vasoconstriction and decreases migration of pro-inflammatory leukocytes
What recommendations would you give for cold water immersion?
Apply it immediately post HI exercise,
Apply for 10-15 mins at 10-15 degrees
When might someone use CWI or WBC?
Immediately post HI exercise to reduce DOMS, especially for quick recovery
Or after endurance exercise as it’s been seen to increase mitochondrial biogenesis
Why might someone have hot baths during training?
To acclimate to heat and ultimately perform better in heat
How does having a hot bath acclimate you to heat?
Lowers core temp,
Earlier onset of sweating,
Lower perceived exertion
