recovery Flashcards Preview

sport and exercise science > recovery > Flashcards

Flashcards in recovery Deck (16):
1

purpose of recovery

is to enhance the restoration of the performer to pre exercise levels

2

fatigue

when the muscles become tired from exercise, the inability of your body to sustain exercise at high intensity

3

causes of fatigue

depletion of food sources
build up of metabolism by products
heat

4

why recover

allows athletes to perform at the highest level possible
reduces pain and injury

5

recovery assists with

repair of muscle fibres
replenishing atp and pc stores
breakdown lactic acid
replenish fuel stores and rehydration

6

active recovery

is a less intense workout
should be used after high intensity workout to prevent injuries
benefits are still doing exercise but less intense do fatigue and injuries are not high

7

passive recovery

purposefully exercising at a low intensity to recover from high intensity
after any high intensity work to prevent injuries
benefit is giving you oxygen to get rid of lactic acid

8

Contrast water therapy

is alternating between hot and cold water
used after intense exercise
reduces inflammation, gets rid of waste products

9

cryotherapy

extreme cold temps
ice should be used after intense exercise and for pain and inflammation
it reduces swelling and inflammation

10

thermotherapy

heat therapy, the use of heat
only be used after the swelling has gone
can increase circulation, cellular metabolism

11

pool and beach sesh

immersing themselves in water and exercising to get results without pain or stress on joints
should be used after match or training but before 24 hours
good cardio workout without pressure on joints, flushes wastes

12

compression

are garments that are really tight
directly after exercise they should be worn and during
keep muscles warm, prevent chafing and rashes, improving circulation

13

hyperbaric oxygen therapy

a 100% oxygen chamber
should be used when you have an injury from sport
provides a space to let your body heal faster

14

sleep and rest

lets the body recover from any exercise and the daily activities
at the end of the day, and rest after sport
repairs and heals, improves memory, boosts mood, lose weight

15

massage

the rubbing and kneading of muscles of the body with the hands
to relieve tension or pain in the muscles, not when they have acute pain, open wounds or broken bones
reduces stress, releases muscle tension, immunity boosting

16

food

glycogen keeps our body running
consumed before during and after workout depending on the length and intensity
restores glycogen levels, increases endurance and delays fatigue