Module 11 - Running Recovery, Sleep & Other Recovery Consideration

Question 1

Quality sleep is critical for which areas of our body?

Answer 1

Quality sleep is biologically critical for many of our body’s cognitive, physical, and metabolic processes, including the immune system, testosterone, human growth hormone (HgH), glucose metabolism, and recovering from illness or injury.

Question 2

What are the two main types of sleep?

Answer 2

NREM (Non-rapid-eye-movement) an REM (rapid-eye-movement)

Question 3

What are NREM sleep?

Answer 3

NREM sleep has four sleep stages and is the first type of sleep that occurs when falling asleep. During the third stage, HgH is released at maximum amounts, which is important for muscle recovery.

Question 4

What is REM sleep?

Answer 4

REM sleep occurs in 30-to-40 minute intervals after NREM sleep and is primarily the time when cognitive and mental recovery occurs.

Question 5

What several factors affect one’s sleep patterns?

Answer 5

The body’s natural internal clock, genetics, and enviroment

Question 6

What controls the circadian rhythm?

Answer 6

The hypothalamus

Question 7

What are the negative effects of being sleep deprived?

Answer 7

Decreased immune function, rise in cortisol levels, and decrease in cognitive function.

Question 8

Do ice baths promote recovery and why?

Answer 8

No, because ice is used to suppress inflammation. Suppressing inflammation with ice may also inhibit the body’s attempt to repair itself.

Question 9

What does PEACE stand for?

Answer 9

Protection, Elevation, Avoid anti-inflammatories, Compression, Education.

Question 10

What does “P” stand for in PEACE and what does it mean?

Answer 10

Protection - Avoid activities and movements that increase pain during the first few days after injury.

Question 11

What does “E” stand for in PEACE and what does it mean?

Answer 11

Elevation: Elevate the injured limb higher than the heart as often as possible

Question 12

What does “A” stand for in PEACE?

Answer 12

Avoid Anti-Inflammatories: Avoid taking anti-inflammatory medication as they reduce tissue healing and avoid icing.

Question 13

What does “C” stand for in PEACE?

Answer 13

Compression: Use elastic bandages or taping to reduce swelling.

Question 14

What does the second “E” stand for in PEACE?

Answer 14

Education: Your body knows best. Avoid unnecessary passive treatments and medical interventions and let nature play its role.

Question 14

What does “LOVE” stand for?

Answer 14

Load, Optimism, Vascularization, Exersicse

Question 15

What doe “L” stand for in LOVE?

Answer 15

Load: Let pain guide your gradual return to normal activities. Your body will tell you when it’s safe to increase the load.

Question 16

What does “O” stand for in LOVE?

Answer 16

Optimism: Condition your brain for optimal recovery by being confident and positive.

Question 17

What does “V” stand for in LOVE?

Answer 17

Vascularization: Choose pain-free cardiovascular activities to increase blood flow to repair tissues

Question 18

What does “E” stand for in LOVE?

Answer 18

Exercise: Restore mobility, strength, and proprioception by adopting an active approach to recovery.

Question 19

What does NSAID stand for?

Answer 19

Non-steroidal anti-inflammatory drugs

Question 20

What are myosatellite cells?

Answer 20

Myosatellite cells, also known as satellite cells, muscle stem cells or MuSCs, are small multipotent cells with very little cytoplasm found in mature muscle

Question 21

What do myosatellite cells do?

Answer 21

Satellite cells are the primary stem cells in adult skeletal muscle and are responsible for postnatal muscle growth, hypertrophy, and regeneration.

Question 22

What are one of the issues with taking any sort of pain reducing medication?

Answer 22

it allows an individual to potentially train past what the person’s body can physically handle because of the medication-induced reduction of pain.

Question 23

What is the advised approach when responding to an injury?

Answer 23

To pause and assess all of the possible reasons why an athlete might have become injured and using that information, devise a plan to manage the injury and more specifically, the issues that might have contributed to it.