A.3.3.2 Recovery (HL)

what is the main aim of recovery

to restore the body to its pre-exercise state

what occurs at different rates

different aspects of recovery

what are the three indicators for recovery

1. Physiolgoical

2. Symptomatic

3. Psychological

what three tools are sued to monitor the recovery-stress state in atheletes

• POMS (profile mood of states)

• RESTQ-Sport (recovery-stress questionnaire)

• SRSS (short recovery and stress scale)

nutritonal methods of recovery

• replacement of muscle and liver glycogen

• water

• protein

• polyphenol-rich foods

• creatine monohydrates

what happens with carbohydrate ingestion

larger percentage of glycogen can be repleaced within 10-12 hours

when are msucle/liver glycogen stores fully resotred

within 24-48 hours after intense aerobic exercise

what two main thing sdoes water do to promote recovery

• rehydrates the body after sweating and prevents cramps

• helps deliver nutrients for muscles for repair, flushes out metabolic waste too

how much protein maximises muscle protein synthesis

20g

what are polyphenol rich foods

plant-based foods high in natural antioxidants that help reduce oxidative stress and inflammation

what do they do

aid recovery for muscle function and soreness

what do they enhance

blood flow and hence oxygen delivery

what do creatine monohydrates do

• enhance ATP regenration

• decreases muscle cell damage inflammation

• maintenance of glucose levels and aids hydration

what are some physiological recovery techniques

• myofascial

• thermotherapy

• compress garments

• cryotherapy

• hyperbaric oxygen therapy

myofascial

hands-on technique used to relive tension and tightness in connective tissue surrounding muscles

myofascial advantages and disadvantages

(+):

• improved flexibility

• reduced muscle soreness and stiffness

• enhanced circulation and blood flow

(-)

• proffesioanl expertise

• may cause discomfort

thermotherapy

application of heat to the body to relieve pain, improve circulation, and promote healing

thermotherapy advantages and disadvantages

(+)

• increased blood flow/circulation

• helps chronic pain conditions

(-)

• can worsen inflammation

• risk of burns

compression garments

tight-fitting clothing is designed to improve blood flow, reduce swelling, and enhance recovery

compression garments advantages and disadvantages

(+)

• can be worn during or after physical activity

• (similar to previous recovery methods)

(-)

• vary among individuals

• can be uncomfortable or intolerable

hyperbaic oxygen therapy

involves breathing pure oxygen in a pressurised chamber where atmospheric pressure is increased to levels higher than normal

hyperbaic oxygen therapy advanatges and disavantages

(+)

• promotes wound healing

• reduced inflammation/swelling

• increased oxygen delivery to tissues

(-)

• expensive, time-consuming

• limited accessibility

• not suitable for some medical conditions (e.g., pneumothorax).

what are some psycholoigical recovery techniques

• imagery

• progressive muscle relaxation

• autogenic training

• breathing exercises

what does a lack of sleep impact

decision making, physcial functioning = poor skill execution

what is circadian system

bodys internal clock

what does this system control

sleep-wake patterns, hormone release, body temp

how does the pineal gland play a crucial role in this system

producing and regulating melatonin

what is a chronotype

the tendency for someone to be a ‘morning person’ or ‘night owl’

when is the chronotype important to consider

when planning training sessions

what is jet lag

when three or more time zones are crossed during a flight

why is vareity important in sports programmes (training plans)

due to mental fatigue

what does mental fatigue do

it negatively affects physical and cognitive performance