Week 7 - Recovery Flashcards
Discuss exercise induced muscle damage
Changes in physiological and perceptual responses to exercises - include sacrometere disruption and dysfunction to contraction mechanism
Leads to DOMS incl swelling, stiffness, limited ROM. Degree of symptoms mediated by exercise duration, intensity, type and level of habituation
Symptoms last 24-72 hours
(Donacster & Twist 2012, Hill et al 2013, Jajitner et al 2015)
Discuss physiological impact of EIMD
(Baird et al 2012)
Disruption of muscle fibres
Inflammatory response and oedema
->
Increased Creatine-kinase (CK) serum levels
Increased C-reactive proteins
Disturbances in calcium homeostasis
->
Reduction effectiveness muscle contractions
Reduction muscle power and maximal force
Reduced running economy
Increased perceived exertion in running
What is DOMS?
Delayed onset muscle soreness (caused by micro damage to muscle fibres).
Causing pain/stiffness/tightness (Kaczmarekt et al 2013)
Associated with reduced muscle power, strength, ROM and increased injury risk (Machado et al 2017)
What do recovery strategies do?
Allow optimal training with reduced risk of injury - advancing training adaptations and transfer into performance (Hill et al 2013)
Benefits of sleep in recovery
Psychological health , immune health, reforms body’s metabolic state, lowers BP (Walker 2017)
Those who sleep less than 5 hours are 4.5 x more likely to have a cold that this who sleep 7 (Prather et al 2015)
Athletes who sleep <8 hours are 1.7x more likely to be injured than those who sleep >8 (Milewski et al 2014)
Checklist for achieving good sleep (Marshall and Turner 2016)
What happens in sleep depirvation
Impariemnt in sport specific execution, poor cognition, poor general health, reducing in glycogen stores, impariement of maximal strength (Biggens et al, 2017; Bonar et all 2018; Knowles et al 2018; Milewski et al 2014)
Discuss ice baths
5-20 mins. Reduce markers of inflammation and muscle damage (Viera et al 2016)
Decreases swelling, inflammation, increases CO, reduces cell necrosis, improves transport of waste products (Kaczmarek et al 2013)
Discuss compression
Reduces severity of DOMS, accelerates recovery, reduces CK formation (Hill et al 2014)
Discuss foam rolling
Exact mechanisms unconfirmed - increased motility, hydration, breaking up fascial adhesion, increased blood flow (Crane et al 2012, Krawuse et al 2017)
No studies linked to injury prevention
Increased mobility pre exercise:
Thoracolumbar (Griefahn et al 2017), hamstrung (Junker and Stoggl 2015), hip range (Bhera and Jacobson 2017)
Muscle recovery by improving post exercise function (Fleckenstein et al 2017), reduce DOMS (Macdonald et al 2014), muscle tenderness and performance (Pearcey et al 2015)
Why is hydration important?
If an athlete becomes excessively dehydrated it can lead to over heading. Aerobic capacity can be reduced by up to 6%, Hypohydration is the resultant reduction of plasma volume and leads to events that cause increased CVS strain possibly limiting maximal O2 update (Lewis et al 2017)
Discuss importance of nutrition
Balanced diety with sufficient carbohydrates, protein and micronutrients. Increased protein beneficial post injury. Consider negative impacts of supplements (Tipton 2010)
More protein should be consumed during periods of high frequency/intensity training. Reduces releases of indices like CK, Immediate post exercise protein supplementation versos carbohydrate increased peak O2 update (Phillips 2011)
Discuss physiological markers used in assessment of recovery
HR/HR variability at rest or after exercise
Blood lactate though appropriateness debated
Markers of damage inlammation or stress (Kellman et al 2018): CK, urea nitrogen in endurance sports, salivary cortisol, free testosterone
Athletes perception to perform(Kellman et al 2018): RPE, profile of mood states, recovery-stress questionnaire]
