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RECOVERY

RECOVERY. Unit 3, Area of Study 2. ‘Physiological Reponses to Physical Activity’. What is Recovery?. The aim of recovery is to reverse the effects of Fatigue. To reverse the effects of Fatigue, we focus on refuelling , address neuromuscular factors and lower body tempretaure . .

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RECOVERY

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  1. RECOVERY Unit 3, Area of Study 2. ‘Physiological Reponses to Physical Activity’

  2. What is Recovery? • The aim of recovery is to reverse the effects of Fatigue. • To reverse the effects of Fatigue, we focus on refuelling, address neuromuscular factors and lower body tempretaure. (Malpeli et. al. 2010)

  3. Types of Recovery (Malpeli et. al. 2010)

  4. RefuellingPhosphocreatine • As soon as rest/recovery has commenced, the PC is restored quickly. Recovery needs to be at rest or a low intensity (so that PC is not utilized). • Within the rapid phase of Oxygen debt, most PC is restored (70% in the first 30 seconds). • PC is replenished from the liver (amino acids) and from dietary creatines. • Low oxygen consumption will slow recovery rate. • High aerobic capacity is an advantage as it aids recovery, even with anaerobic activity. (Malpeli et. al. 2010)

  5. RefuellingMuscle and blood glycogen • The higher the intensity, the more glucose is being used by the body. • Glycogen depletion can be aided by adequate carbohydrate loading prior to training or competition. • During training or competition lasting longer than an hour, hypertonic sports drinks should be consumed to reduce the amount of glycogen lost from the liver. • These drinks (or sports gels/bars) aim to keep athletes hydrated and refueled. • Athletes consume high GI foods/liquids after competition for restoration of muscle and liver glycogen (Malpeli et. al. 2010)

  6. RefuellingMetabolic by-products (hydrogen ions) • Refuelling Metabolic By-Products such as hydrogen ions are done via active recovery. • Maintains higher oxygen levels which sppeds up lactate removal. • A ‘muscle pump’ is created via the circulatory system which presses the blood vessels and increases the rate of oxygen supply and waste removal. • Venous pooling is prevented. • Other methods to eliminate hydrogen ions in the blood and muscle is massage and contrast bathing. (Malpeli et. al. 2010)

  7. Refuellingmetabolic by-products (pi and adp) • ADP and Pi binds with phosphate to make PC. • When oxygen and phosphate are present, the recovery and rapid resynthesis of PC is present. • Carbohydrates are broken down the quickest with the lowest energy cost so this is replaced during and after activities. • This is separate to carbohydrate loading as that is more relative to endurance, aerobic activity. (Malpeli et. al. 2010)

  8. Addressing Neuromuscular Factors • Dietary meals high in choline might decrease the synthesis of Ach. • Adequate recovery can only be achieved through passive recovery and electrolyte drinks. • Passive recovery ensures that Ach is being broken down. • Larger amounts of electrolytes to be consumed with moderate to vigorous activity. (Malpeli et. al. 2010)

  9. Lowering Body Temperaturestrategies for cooling • Can be achieved by having adequate levels of hydration (before, during and after) • Contrast water therapy, when off court or end of activity • Cool or cold showers, end of activity • Ice vests • Cool rooms • Ventilation or fans • Protective shade These strategies avoid core temperatures reaching too high. (Malpeli et. al. 2010)

  10. Lowering Body Temperaturemodified clothing • Loss of heat is due to: • Convection (heat loss to air); air movement enhances convection of heat away from body. To avoid overheating wear loose, light-weight clothing. • Radiation (heat loss to surrounding objects); heat is radiated from body through the skin. • Evaporation of sweat (most important); Water in sweat evaporates results in the skin cooling but needs to replaced so that it does not result in dehydration.

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