training programs - lesson 14 & 15

Question 1

define recovery

Answer 1

= returning an athlete to a state of performance readiness mentally and physically

Question 2

describe the components of recovery

Answer 2

• replenish glycogen stores + repair muscle tissue
• the body adapts and overcompensates to get a training effect
• inadequate recovery = excessive fatigue = decrease performance

Question 3

what are the 8 forms of recovery?

Answer 3

1. cold water immersion
2. massage
3. recovery clothing
4. rest
5. contrast hydrotherapy
6. active recovery
7. nutritional recovery
8. hyperbaric oxygen therapy

Question 4

what is cold water immersion?

Answer 4

= immersion of the body in cold water for an extended period of time
- response is peripheral vasoconstriction = which reduces joint and muscle inflammation + aids in the removal of waste products

Question 5

what is massage recovery?

Answer 5

• aids recovery physically + mentally
• increases blood flow to muscles that enable metabolic waste products to be removed
• 1-2 hrs after training
• not used on soft tissue injuries for the first 72 hrs

Question 6

what is recovery clothing?

Answer 6

= specially designed tight-fitting clothing aimed at reducing muscle soreness, fatigue + improving recovery
- increases venous return
- prevents venous cooling

Question 7

what is rest?

Answer 7

• sleep routines
• 8 hours of sleep
• only lie down when tired
• wake up and sleep at the same time every day

Question 8

what is contrast hydrotherapy?

Answer 8

• athlete alternates between heat and cold exposure
• reduces swelling and inflammation due to pumping action of blood vessels as they relax and constrict as the athlete alternates

Question 9

what is active recovery?

Answer 9

• cool down
• helps reduce muscle soreness and aid recovery as blood continues to be pumped to working muscles at the conclusion of activity

Question 10

what is nutritional recovery?

Answer 10

• replenishment of glycogen stores through high GI carbs immediately dolling exercise
• low GI foods = 1-2 hours onwards
• consumption of protein to aid muscle growth and repair
• replace fluid and electrolytes
• 1.5 L for every L lost

Question 11

what is hyperbaric oxygen therapy?

Answer 11

• used to treat soft tissue injury + reduce swelling
• athlete breathe in pure oxygen to increase oxygen conc in blood
• results in more oxygen being delivered to fatigue muscles and a more rapid recovery

Question 12

define overtraining

Answer 12

= a physical, behavioral and emotional condition that occurs when exercise and intensity exceeds an athlete’s recovery capacity
- an imbalance between work and rest

Question 13

what are the symptoms of overtraining?

Answer 13

• constant fatigue
• general soreness
• increased injuries
• loss of interest in sport
• decreased effort
• increase viral illness
• weight loss

Question 14

how do you prevent overtraining?

Answer 14

• programmed training including rest
• allow adequate rest, sleep + nutrition following heavy training sessions
• balanced diet with high carb consumption
• early detection through training logs, testing + questionnaires
• individualized training programs - younger athletes vs older
• variety in training sessions

Question 15

what must injured athletes do?

Answer 15

• must maintain fitness levels + minimize detraining
• aim to maintain confidence, motivation, and skill levels
• modifications to training programs

Question 16

what is rehabilitation?

Answer 16

= gradually increase activity levels of injured athlete until they are ready to play

Question 17

what are the 4 phases of rehabilitation?

Answer 17

1) range of motion
2) endurance
3) strength
4) skill

Question 18

what is the first phase of rehab?

Answer 18

range of motion
- improve range of motion until 80-90% of pre-injury, pain-free range of movement has returned
- stretched for 5-10 min, 2-3 times per day

Question 19

what is the 2nd phase of rehab?

Answer 19

endurance
- exercise is complete daily with weight or resistance increases when exercise becomes easy

Question 20

what is the 3rd phase of rehab?

Answer 20

strength
- increased weight so only 10-12 reps can be completed before fatigue

Question 21

what is the 4th phase of rehab?

Answer 21

skill
- re-educate muscles to perform specific movements for sport
- skill must be performed until the athlete can perform at a pre-injury standard