Recovery

Recovery

A process that aims to restore the body to its pre-exercise state.

What factors can influence the recovery rate after exercise?

The type of activity (high-intensity, team sports, or endurance) and different aspects of recovery occurring at different rates.

What does recovery involve the removal of?

By-products and replenishing of fuels

What are some of the tools that measure recovery?

POMS

RESTQ-Sport

SRSS

What is the purpose of the POMS assessment tool?

To evaluate an individual's mood states such as tension, depression, anger, fatigue, and confusion.

What does the RESTQ-Sport questionnaire measure?

The balance between an athlete's recovery and stress.

What does the SRSS assess?

Recovery and stress levels in athletes through a brief self-report.

What are the indicators of recovery?

Physiological, symptomatic, and psychological indicators.

What occurs during the Slow Recovery Stage (Lactacid debt)?

The removal of lactic acid/lactate and replacement of muscle and liver glycogen stores.

What is replenished during the Initial Rapid recovery stage (Alactacid debt)?

The muscles' stores of ATP and CP as well as myoglobin stores.

Nutritional Recovery

• water

• protein

• creatine monohydrate

• replaces muscle and liver glycogen stores

• polyphenol-rich foods

What is the role of water in nutritional recovery?

To replenish fluid loss and prevent dehydration.

How do protein supplements aid in recovery?

They maximize muscle protein synthesis.

What is the benefit of creatine monohydrate in recovery?

It enhances ATP regeneration, reduces muscle damage, and maintains glycogen levels.

How long does it take to replace muscle and liver glycogen stores after exercise?

Up to 10-12 hours after exercise, fully restored within 24-28 hours.

What are polyphenol-rich foods known for?

Being high in natural antioxidants that help reduce oxidative stress and inflammation aids in muscle recovery, enhances blood flow and oxygen delivery.

Physiological Recovery

Myofascial

Thermotherapy

Hyperbaric oxygen therapy

Compression garments

Cryotherapy

What is myofascial recovery?

Applying pressure to the fascia using foam rollers, massage balls, or hands

(+) enhances flexibility and reduces muscle tightness

(-) causes discomfort

What is thermotherapy?

The use of heat via hot packs or warm baths to relax muscles.

(+) reduces muscle stiffness and increases blood flow

(-) cause burns or inflammation

Hyperbaric oxygen

Athletes breathe pure oxygen in pressurised chamber

(+) Enhance oxygen delivery to tissues

(-) Expensive

Compression garments

Tight-fitting clothing

(+) Improves blood circulation and decreases muscle soreness

(-) Can be uncomfortable

Cryotherapy

Cold therapy

(+) improves circulation and reduce inflammation

(-) expensive

Psychological Recovery

Imagery

Progressive muscle relaxation

Autogenic training

Personal preference

Imagery

Practice of mentally visualising a specific action or scenario

(+) enhances confidence and reduces stress

(-) requires practice to be effective

Progressive muscle relaxation

Systematically tensing and relaxing muscle groups

(+) reduces anxiety and promotes relaxation

(-) time-consuming

Autogenic training

Involves self-suggestions focusing on warmth and heaviness in different body parts

(+) lowers heart rate and reduces muscle tension

(-) requires training to master

Personal preference

The use of personal relaxation techniques like listening to calming music

(+) easily accessible and customisable

(-) effectiveness varies

What is the role of sleep in recovery?

Lack of sleep can impact decision-making, physical functioning, and skill execution.

What is the circadian system?

The body's internal clock that helps control sleep-wake patterns and hormone release.

What hormone is produced by the pineal gland that regulates sleep?

Melatonin.

What does chronotype refer to?

The tendency for someone to be a 'morning person' or a night owl.

What impact can travel fatigue and jet lag have?

They can affect circadian rhythms.