Strategies to support Recovery & Adaptation Flashcards
1
Q
Sleep
A
6-8 Hrs adequate rest
2
Q
Napping
A
If athlete struggles to get a block of sleep ( Avoid naps longer than 30 min)
3
Q
Relaxation Techniques
A
Mindfulness can aid recovery and adaptation
4
Q
Cold water Immersion
A
Cold water causes the blood vessels to contract and drain the blood removing LA (Refreshes Oxygen)
5
Q
Compression Garments
A
Used to improve blood circulation , help to remove LA from the blood and reducing both inflammation and DOMS
6
Q
Contrast bathing
A
Flushes LA and reduces muscle soreness + inflammation
7
Q
Active Recovery
A
Athletes engage in light aerobic exercise that increases blood flow
8
Q
Tapering
A
Careful planning of the reduction in training volume and intensity in the days before a comp
