2.2
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recovery
process returing the body to pre-excercise
what does recovery entail?
restoration of energy stores - removal of waste metabolites/waste products from muscle - disappearance of psychological symptoms
fatigue
state of discomfort w/decreased efficencey
nature
type, duration, intensity
fitness
current level and chronic adaptations
metal state
physchological attributes
nutritional state
PC saturation and glycogen in muscle/liver
Fuel depletion
PC stores depleted (~10 seconds). Body usually has more fuel than needed. Glycogen then fat is used
Accumulating fatiguing metabolic by-products
Too much LA inhibits availability of calcium and glycolytic enzymes, too many H+ ions increase acidity (muscle can’t contract)
Dehydration & increased body temperaature
Sweat which contains water, salt, and electrolytes
Daily Training
fitness of athlete and concept of diminishing returns determine if athlete can cope w/daily training
Rest days
For most athletes this means reduced intensity or duration of training
Rest days are due to
muscular reasons
Average healthy person can improve fitness
every other day
Average healthy person
one day/week of rest nutritional and physical
Overtraining
physical, emotional, behavioural cummaltive exhuastion burnout and staleness
Cool down
LA or O2 System Speed up LA removal by 50%, followed by stretching
Stretching
passive following excercise, hold positions for 10 seconds
Passive recovery
ATP-PC
Rehydration
endurance and hot/humid conditions
CWI Cold Water Immersion
10-15°C, 5 to 10 and even 20 minutes best for those in collision sports
CWT Contrast Water Therapy
Hot (37-43°C) and cold (12-15°C) ratio hot:cold of 3:1
HWI Hot Water Immersion
37-40°C
Massage
no scientific basis, detrimental to DOMS