Core 2 - Recovery Strategies

Question 1

What are all the different recovery strategies available for athlete’s

Answer 1

• physiological strategies
• neural strategies
• tissue damage strategies
• psychological strategies

Question 2

With physiological strategies, what are the 2 focus areas for recovering and what specifics would an athlete be required to ensure in order to achieve those 2 focus areas

Answer 2

Focuses on 2 areas: removal of metabolic by-products + nutrition

Cool-down - Stretching:
- Gradually lowering HR, body temp, and metabolism
- Removal of waste products, decreases blood lactate
- Should consist of: light aerobic activity -> 5-10mins easy jog + static stretching

Hydration + nutrition:
- Need to replace fluid loss during the first 3-6hrs
- If insufficient post-workout hydration = > risk of soft tissue injury
- should aim to consume 1g per kg BW of HI-GI cards post exercise
- ratio: 4:1 cards to protein recommended

Question 3

What are some of the benefits of compression Garments?

Answer 3

• Provides compression to the specific muscles
  Benefits: decreases swelling, muscle soreness, increased blood flow which increases O2 supply + removal of waste products, improve endurance, power, temp regulation

Question 4

What is the aim of ‘Neural Strategies’ in recovery - including various examples and how each of them is effective

Answer 4

Aims to relax muscles that have been fatigued or damaged

Examples + benefits:
Cold/ hot water immersion
- 3-15mins sub 15 degrees water for cold - reduced soreness, perception of pain
- max 15min max 38 degrees water for hot - increased blood flow, reduced stiffness

Contrast water therapy
- alternating 60s hot/cold for 3-7 cycles - greater blood flow, sense of wellbeing, lactate clearance

Pool/ beach sessions
- a general exercise in water + stretching - reduced muscle soreness, lower perception of muscle soreness

• Massage
• benefits: reduced muscle tension, fatigue, and stress levels

Question 5

What is the aim of ‘Tissue Damage strategies’ - including various examples and benefits

Answer 5

Aim is to repair tissue damage

Examples:

Cryotherapy:
- Use of ice/cold for recovery to dissipate heat from the body
- (including ice application) - Effective in reducing paint, internal bleeding

Cryogenic Chamber:
- Chamber cooled by liquid nitrogen to -110 degrees
- exposure less than 3mins
- release of endorphins providing pain relieve (also a form of cryotherapy)