Strategies For Speeding Recovery

Question 1

What are the 5 WAYS to SPEED UP RECOVERY?

Answer 1

• Cooling down
• Compression clothing
• Massage
• Ice baths
• Cryotherapy

Question 2

Describe COOL DOWNS. How does it help SPEED UP RECOVERY?

Answer 2

• Low intensity exercise and stretching post exercise
• Accelerates dispersion of waste products
• Reduces DOMS

Question 3

Describe COMPRESSION CLOTHING

Answer 3

• Tight fitting clothing that apply pressure to muscles
• Useful for post intense power/ resistance exercise

Question 4

How does COMPRESSION CLOTHING SPEED RECOVERY?

Answer 4

• Increase rate of Waste removal
• Blood flow and venous return increase

Question 5

Describe CRYOTHERAPY

Answer 5

Extreme colds (-110 – -190oc) for 2-4 minutes

Question 6

How does CRYOTHERAPY SPEED RECOVERY?

Answer 6

• Reduction of inflammation
• Lower levels of cell damage
• Decreased muscle pain

Question 7

Describe MASSAGES. How does it SPEED RECOVERY?

Answer 7

• Manual manipulation of soft tissue within first 2 hours post exercise
• Encourages O2 and nutrients delivery
• Increase tissue permeability

Question 8

Describe ICE BATHS

Answer 8

Submerge body into a bath filled with ice

Question 9

How do ICE BATHS SPEED RECOVERY?

Answer 9

• Reduce swelling
• Flushes waste products