training programs - lesson 14 & 15 Flashcards
define recovery
= returning an athlete to a state of performance readiness mentally and physically
describe the components of recovery
- replenish glycogen stores + repair muscle tissue
- the body adapts and overcompensates to get a training effect
- inadequate recovery = excessive fatigue = decrease performance
what are the 8 forms of recovery?
- cold water immersion
- massage
- recovery clothing
- rest
- contrast hydrotherapy
- active recovery
- nutritional recovery
- hyperbaric oxygen therapy
what is cold water immersion?
= immersion of the body in cold water for an extended period of time
- response is peripheral vasoconstriction = which reduces joint and muscle inflammation + aids in the removal of waste products
what is massage recovery?
- aids recovery physically + mentally
- increases blood flow to muscles that enable metabolic waste products to be removed
- 1-2 hrs after training
- not used on soft tissue injuries for the first 72 hrs
what is recovery clothing?
= specially designed tight-fitting clothing aimed at reducing muscle soreness, fatigue + improving recovery
- increases venous return
- prevents venous cooling
what is rest?
- sleep routines
- 8 hours of sleep
- only lie down when tired
- wake up and sleep at the same time every day
what is contrast hydrotherapy?
- athlete alternates between heat and cold exposure
- reduces swelling and inflammation due to pumping action of blood vessels as they relax and constrict as the athlete alternates
what is active recovery?
- cool down
- helps reduce muscle soreness and aid recovery as blood continues to be pumped to working muscles at the conclusion of activity
what is nutritional recovery?
- replenishment of glycogen stores through high GI carbs immediately dolling exercise
- low GI foods = 1-2 hours onwards
- consumption of protein to aid muscle growth and repair
- replace fluid and electrolytes
- 1.5 L for every L lost
what is hyperbaric oxygen therapy?
- used to treat soft tissue injury + reduce swelling
- athlete breathe in pure oxygen to increase oxygen conc in blood
- results in more oxygen being delivered to fatigue muscles and a more rapid recovery
define overtraining
= a physical, behavioral and emotional condition that occurs when exercise and intensity exceeds an athlete’s recovery capacity
- an imbalance between work and rest
what are the symptoms of overtraining?
- constant fatigue
- general soreness
- increased injuries
- loss of interest in sport
- decreased effort
- increase viral illness
- weight loss
how do you prevent overtraining?
- programmed training including rest
- allow adequate rest, sleep + nutrition following heavy training sessions
- balanced diet with high carb consumption
- early detection through training logs, testing + questionnaires
- individualized training programs - younger athletes vs older
- variety in training sessions
what must injured athletes do?
- must maintain fitness levels + minimize detraining
- aim to maintain confidence, motivation, and skill levels
- modifications to training programs
