A.4
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Define active recovery
Low intensity exercise to promote recovery either immediately after, or in the days following an intense training session or competition
Outline reasons for active recovery immediately after a training session or competition
Raised circulation rate Enhanced blood lactate removal Accelerated raising of blood ph
Define raised circulation
Active recovery improves circulation of blood throughout the body, ensuring a better delivery of oxygen and nutrients to cells and thus the faster recovery of damaged tissues
Define cryptotherapy
Body cooling for therapeutic purposes
Define enhanced blood lactate removal
Lactate is a waste product of high intensity exercise “Oxygen debt” occurs when the cardiovascular system can’t provide enough oxygen to complete the exercise To “pay” the oxygen debt, the body must take in more oxygen after exercise (excess post-exercise oxygen consumption) or (EPOC)
Define accelerated raising of blood ph
Hydrogen ions(produced during high intensity exercise) are acidic thus lowering blood ph The decreased ph causes deficiency in muscle contractions, thus negatively affecting performance Active recovery increases blood flow to transport the lactate to the liver and kidneys, to be changed into glucose, this raises the ph of the blood
Name the three indicators of recovery
Physiological Symptomatic Psychological
What are physiological indicators of recovery?
Reduced blood lactate concentration Resting heart rate Oxygen saturation Hydration
What are symptomatic indicators of recovery
Reduced muscle soreness Sleep Appetite
What are psychological indicators of recovery?
Improved preparedness for the next session Mood state
What are compression garments ?
Tight fitting clothing such as compression socks which can be worn during sports
What is the theory behind compression garments ?
Provides extra support and keeping the muscles warmer to avoid muscle injury Anti-inflammation to damaged muscle fibers Analgesic (pain killing) effect Perception of increased recovery time Improves oxygenation to working muscles
Why would an athlete use compression clothing?
Low cost Easy use Compactness supports underlying tissues Acts as a placebo affect
Name the 4 types of cryotherapy
Whole body cooling (WBC) Cold water immersion (CWI) Contrast water therapy (CWT) Ice packs
What are the effects of cryotherapy?
Anti inflammatory Analgesic (pain killing) Flushes out waste product like lactate Increases circulation
What is contrast water therapy?
Quickly changing tissue temperature from hot to cold and back again. Theory behind it is helps recover through vasoconstriction and vasodilation Usually with hot water (38-40 degrees) and cold water (10-15 degrees)
What is cold water immersion?
Immersion of the body into cold water (less than 15 degrees Celsius) immediately after exercise in an attempt to enhance the recovery process
What is whole body cooling?
Immersing your entire body into a cold temperature (usually in cryo chamber)