EPOC and recovery process

• What are the implications of recovery on training?

  Recovery influences how training affects performance and adaptation.
• What is the work to relief ratio in high explosive training?

  One period of work to three periods of rest and recovery.
• How does the work to relief ratio differ in endurance training?

  It is typically one to one.
• What happens if the work relief ratio is less than three in high explosive training?

  The recovery time will be longer due to greater stress on the body.
• What adaptations occur from very high intensity training?

  Increased muscle mass, ATP production, lactic acid tolerance, and buffering capacity.
• What is the memory hook for strength training adaptations?

  Replace the 'e' in 'strength' with 'i' to remember 'strinth'.
• How does a warm-up influence recovery?

  A warm-up increases oxygen delivery, aiding in lactic acid breakdown.
• What is the purpose of active recovery after exercise?

  To maintain heart rate and ventilation rates, aiding in lactic acid breakdown.
• What role does nutrition play in recovery?

  Nutrition replenishes lost nutrients like protein, creatine, and carbohydrates.
• What is a common strategy used by basketball players for recovery?

  Rolling substitutions to allow players to rest and recover.
• How do cooling aids like ice baths help recovery?

  They prevent delayed onset muscle soreness through vasoconstriction and vasodilation.
• What does the acronym "ROARINS" represent in the context of recovery strategies?

  • R: Relief
  • A: Active recovery
  • W: Warm-up
  • I: Intensity
  • N: Nutrition
  • S: Strategies
  • C: Cooling aids
• What is the significance of the acronym "ROARINS" in exam questions about recovery?

  It helps to remember key strategies that improve recovery.
• What should athletes consume to aid recovery?

  Protein, creatine, and carbohydrates.
• What is the role of strategies like timeouts in recovery during games?

  They help replenish players and allow for recovery during intense play.
• How does the intensity of training affect recovery time?

  Higher intensity training can lead to longer recovery times.