Recovery from exercise

Question 1

What are 6 ways to recover from exercise?

Answer 1

• Compression garments
• Sports massage
• Foam rollers
• Cold therapy
• Ice baths
• Cryotherapy

Question 2

What are compression garments?

Answer 2

They are garments, including socks, that improve blood circulation and therefore removes lactic acid faster and reduces DOMS
They also prevent deep vein thrombosis

Question 3

What is a sports massage?

Answer 3

It is used to recover from exercise, and increases blood flow, removes lactic acid!!
- It also stretches soft tissue and breaks down scar tissue

Question 4

What are foam rollers?

Answer 4

They are basically a sports massage done by yourself., and involves using your own body weight to apply pressure to the area that needs relieved.
They help to remove pressure and tension in muscles - by increasing blood flow and removing lactic acid (also stretching soft tissue and breaking down scar tissue)

Question 5

What is cold therapy?

Answer 5

• Applying ice to a specific area that aches after exercise
  This causes:
• Vasoconstriction which reduces swelling
• Reduces pain
• Reduces muscle spasm

Question 6

State the physiology behind cold therapy/ice baths/cryotherapy.

Answer 6

• Cold appliance
• Thermo-receptors
• CNS
• Vasomotor centre
• Vasoconstriction
• Reduces swelling and decreases blood flow
• Ice taken off
• Vasodilation
• Flush of O2
• Removes lactic acid
• Reduces DOM’s

Question 7

What are ice baths?

Answer 7

A bath that is filled with ice (12-15deg) that the athlete enters for 5-10mins after training or competing, which aids recovery

Question 8

What is cryotherapy?

Answer 8

Involves entering a cold subject for 3 mins, that is cooled to -100 degrees by liquid nitrogen.

Question 9

State 3 advantages of cold therapy

Answer 9

• CHEAP
• Do it anywhere
• Targets specific area

Question 10

State 2 advantages of cryotherapy

Answer 10

• Lasts 3 mins only
• Removes lactic acid etc. in the whole body

Question 11

State 2 advantages of ice baths

Answer 11

• Good for professional performers, between games
• Targets whole body recovery