Recovery
- Created by: b2e5n14
- Created on: 01-12-20 19:55
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- Recovery
- Warm up
- Consists of:
- Dynamic stretching
- Pulse raiser
- Skill based
- Increases HR, BR and MR
- BR= breathing rate
- HR= heart rate
- MR= metabolic rate
- Reduces potential use of anaerobic systems
- Decrease O2 deficit
- Period of time where we have little oxygen
- Decrease lactic acid build up
- Reduces EPOC
- Less oxygen required after exercise
- Consists of:
- Cool down
- Consists of:
- Continued stretching
- Pulse lower
- HR and BR remain high
- Flushes capillaries with oxygenated blood
- Muscles contain capillary beds
- Increased removal of lactic acid
- Decreased length of slow component
- Can reduce time from 1hr to 30mins
- For hard working athletes cool downs are essential
- Must be at 40-60& to be effective
- No benefit of a cool down for athletes working at sub max levels
- Consists of:
- Cooling aids
- Types
- Ice baths
- Ice vests
- Causes capillaries to vasoconstrict
- Decreases metabolic rate
- Decreased muscle and blood temperature
- Decreased DOMS
- Delayed Onset of Muscle Soreness
- Decreased muscle damage
- Types
- Nutrition
- Needs to be done pre, during and post exercise to maximise stores
- PC stores
- Creatine loading
- Phosphogen loading
- Protein
- Glycogen loading
- Carbo - loading
- During and post event
- Tolerate lactic acid
- Bicarbonatesbuffer lactic acid
- Nitrates reduce the 'cost' of exercise
- Warm up
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