lecture 12- recovery Flashcards
not enough rest=
not enough recovery, can’t handle a higher load next time!!!
overtraining
with appropriate rest we see
an increase in workload capacity
marginal gains
1% increase in every single component (equipment, wind tunnel testing, hot pants…)
added together= major results
goals of recovery
after exercise:
fuels and fluids lost must be replaced
body temp and regular cardiovascular functions must be restored
damaged tissue repaired
How to determine intensity
TSS (training stress score)
RPE x duration= GOLD standard
–> don’t wan’t to increase any of these factors by more than 10% each week
How do we measure recovery?
clinical: look at blood samples
biomarkers:
-blood pressure
-HR
-blood lactate
(not lactic acid!!!)
-creatine kinase
-hormone levels
omega wave
nervous system
- parasympathetic
-sympathetic= fight or flight= bad
who is responsible for monitoring athlete response to training?
athlete
coach
therapist
parent
how can athlete’s measure their own recovery?
quality of sleep
morning resting HR
morning bodyweight
daily rating of fatigue levels
why is active recovery good?
keeping the blood circulating removes lactate from blood
how intense should active recovery be?
between 80-100% of their lactate threshold
too low= not removing lactate
too high= accumulating more lactate
Mechanism of massage therapy
dilation of blood vessels
tissue warmth
remove metabolic byproducts
improved mood
**PERCEIVED level of improvement
how do massage devices work (massage guns..)
allow tissues to slide past eachother
*perceived level of improvement
How does acupuncture help recovery?
gate control theory= nerves meet at the spinal cord so pressure of needle competes w pain signals
augmentation theory= raising hormone levels, WBC…
endorphin theory= increases body’s natural response
neurotransmitter theory= increases uptake of neurotransmitters
circulation theory= impacts dilation and restriction of certain blood vessels
acupuncture study on treadmill
results:
lower HR, lower blood lactate post-exercise
BUT strong placebo in these studies
Nutrition: recovery
refueling glycogen stores
(0.7-1.2g per kg bw each day)
–> consume a post exercise carb snack!! (1-1.2g carbohyrates)
making new muscle protein, RBCs…
replace fluids and electrolytes
How do carbohydrates help the immune system?
cortisol and adrenaline (stress hormone) are released post exercise
= more susceptible to illness/lower immune system for up to 72 hours after session
–> consuming carbs post exercise= immune protection
rate of protein synthesis increases by — 4 hours after exercise
50%
how to maximize protein synthesis?
4:1 ratio of carbs to protein,
15-25g protein in 1st hour after exercise
bodyweight fluid loss of –% of more…
of 2% or more results in physiological changes that affect aerobic output
ahtletes should consume —% of their estimated fluid loss —-hours after exercise
125-150%
4-6 hours after
how to monitor urine loss?
body weight
urine colour
nutritional interventions for reducing muscle damage after exercise? (good evidence)
black current extract. tart cherry juice, beet root juice, branched chain amino acids
Nutritional interverntions (no evidence for reducing DOMS)
protein supplementation before exercise
vit C
vit E
