4th form the recovery process from vigorous exercise

Question 1

name the recovery processes

Answer 1

• cool down
• massage
• ice baths
• manipulation of diet (carbohydrates, rehydration)

Question 2

explain the cool down and what light exercise and stretching helps with

Answer 2

keeping breathing/ heart rate elevated ensures blood flow to the muscles which helps convert the lactic acid to glucose, carbon dioxide and water to prevent muscle soreness

Question 3

sporting example of who a cool down may help

Answer 3

any sport or activity after vigorous exercise

Question 4

what does massage do

Answer 4

helps the delayed onset of muscular soreness - DOMs

Question 5

explain what massage helps with

Answer 5

-reduces inflammation of a tender area
-increases blood flow, so increases oxygen delivery to the muscles which helps the removal of lactic acid

Question 6

sporting example of who massage may help

Answer 6

games players may use massage after an intense match to help recovery

Question 7

explain what an ice bath helps (5 to 10 mins after exercise)

Answer 7

• aid and repair micro tears in muscle fibres preventing DOMs
• reduce swelling of an injured area
• when you get out of an ice bath the warmer temperature dilates blood vessels which allows oxygenated blood to rush to the muscles removing lactic acid and other waste products

Question 8

sporting example of who an ice bath may help

Answer 8

games players may use an ice bath after an intense match to help recovery

Question 9

what are the two components of manipulation of diet

Answer 9

carbohydrates
rehydration

Question 10

explain why foods high in carbohydrates should be consumes after exercise

Answer 10

replace glycogen stores

Question 11

explain why water or isotonic drinks should be consumed soon after exercise

Answer 11

replace fluids that are lost during exercise
prevent dizziness and nausea that are symproms of dehydration

Question 12

sporting example of who manipulation of diet may help

Answer 12

endurance athletes such as runners - carbohydrates
any performer that sweats must rehydrate - rehydration