Recovery in Team Sports Flashcards

Flashcards about recovery in team sports.

Recovery

The process by which the athlete's physiological and psychological function is restored.

Periodization

Modeled around GAS (General Adaptation Syndrome) and aims to force new adaptation before exhaustion sets in.

Over-reaching

A small negative change in recovery markers, generally only temporary.

Over-training

A more pronounced negative change in markers that is sustained even when training is reduced.

Over-use

Can be both biomechanical and/or biochemical disturbance due to incorrect loading.

The Nuts and Bolts of Recovery

Sleep/Rest, Planning, Nutrition, Massage etc., Heat Therapies, Cold Therapies, Light Exercise, Compression, Stretching

Sleep/Rest

The easiest & cheapest form of recovery where super-compensation occurs.

Nutrition

Replacing water and energy substrate which is vital after training.

Massage

Help to restore muscle work capacity and / or reduce muscle and nerve tension.

Heat Therapies

Work via increasing blood circulation to remove waste products.

Cold therapies

Work by reducing blood flow; reducing swelling means muscles functioning sooner, and it also reduces nerve excitement.

Contrasting Heat & Cold

Works based upon vaso-dilation (heat) and -constriction (cold) to effectively ‘move’ waste products.

Mild Exercise

Helps to increase blood flow without generating fatigue.

Compression

Garments & bandages may aid recovery by reducing swelling and blood lactate levels, increasing blood flow, decreasing muscle soreness.

Stretching

Improved flexibility generally equals reduced injury risk.