Injury

Question 1

Injury prevention methods

Answer 1

-Screening
-Protective equipment
-Warm up
-Flexibility (active, passive, static, ballistic)
-Taping
-Bracing

Question 2

Injury rehabilitation methods

Answer 2

-Proprioceptive training
-Strength training
-Hyperbaric chambers
-Cryotherapy
-Hydrotherapy

Question 3

Methods of recovery from exercise

Answer 3

-Compression garments
-Massage
-Foam rolling
-cold therapy: ice baths and cryotherapy
-sleep and nutrition

Question 4

Impact of sleep on recovery from exercise

Answer 4

-Deep sleep is important for muscle recovery. The deepest part of sleep is the third stage of non REM sleep. HGH (human growth hormone released for muscle rebuild and repair)
-Here brain waves are at their slowest and blood flow is directed away from the brain towards the muscles to restore glycogen stores and damage done to muscle cells.
-If sleep is too short, the time for repair will be cut short- elite athletes sleep 8-10 hours a night.

Question 5

Impact of nutrition on recovery from exercise

Answer 5

-Nutrition is crucial for recovery after exercise, during exercise, muscle glycogen stores decrease, so they need to be replenished when exercise is finished.
-Research shows that replenishing glycogen stores in first 20 min (carbs:protein 3:1)- liquid form best eg. Chocolate milk- absorbed faster, can enhance performance next day, as in first 20 min post exercise, body is most able to restore lost glycogen.