Week 9: Recovery Strategies Flashcards
What is recovery?
Return the body to it’s pre-exercise state
The restoration of physiological function
What are the symptoms of muscle damage?
DOMS Swelling Muscle protein efflux Reduction in muscle function Leading to reduced performance
How is DOMS measured?
Using a scale
How is muscle damage and swelling usually measured?
Using a tape measure
How is muscle damage and protein efflux measured?
Measures muscle proteins in the blood
How long does exercise-induced muscle damage last?
24-48 hrs
When does muscle damage occur?
Long muscle lengths with minimum myofilament overlap
What does the presence of muscle proteins in the blood indicate?
Sarcolemma is damaged
Should you have all your protein in several small shots or one large portion?
Several small shots
What type of effect does cold water immersion have?
It has some effect but part of it is due to placebo effect
How does wearing compression garments post-exercise effect subsequent performance?
No effect on performance
Does active recovery and stretching pre, post and
pre+post exercise are effective strategies for
reducing muscle damage and improving
subsequent performance
No effect
Is drinking large amounts of water in one sitting a good idea?
No
What are the four you should think about for recovery?
Repair
Restore
Re-hydrate
Relax
How much and often should you have whey protein to maximise post-exercise recovery?
20g Whey protein every 3 hrs
