recovery from exercise

Question 1

Name the 4 types of recovery from exercise

Answer 1

1.massage
2.ice baths
3.manipulation of diet -carbohydrate
4.manipulation of diet -rehydration

Question 2

massage helps to…

Answer 2

1. reduce inflammation of tender areas
   2.increases blood flow so increasing oxygen delivery to the muscles and the removal of the lactic acid.
   3.reduces the chances of getting doms

Question 3

What does DOMS stand for and what is it

Answer 3

Delayed Onset Muscle Soreness which is when a couple days after vigorous exercise your muscles start to become sore.

Question 4

Ice baths help to…

Answer 4

1.aid the repair of micro-tears in muscle fibres
2.reduce swelling of the injured area
3.help prevent DOMS
4.constrict the blood vessels to the muscles, reducing the flow so that when the performer gets out of the bath the blood vessels dilate meaning oxygenated blood rushes to the muscles and helps remove lactic acid and other waste products.

Question 5

Manipulation of diet - carbohydrates

Answer 5

Food high in carbs should be consumed soon after exercise, to replace glycogen stores used during activity. In the 2 hours after strenuous activity, carbs are converted to glycogen more quickly

Question 6

Manipulation of diet - rehydration

Answer 6

Water or isotonic drinks should be consumed immediately after strenuous exercise to replace fluids lost during the exercise. When we sweat during physical activity we lose water and salt. If these levels are not maintained we can become dehydrated and feel dizzy or nauseas