Implications of recovery for training

• What is the focus of the study material?

  Applications of recovery for training
• How is recovery designed for athletes?

  Each athlete's recovery is individually designed
• What are the general principles of recovery for training?

  1. Warm-up: Minimizes time spent using anaerobic energy systems, reducing oxygen deficit.
  2. Active recovery: Maintains respiratory rate and HR, speeding up removal of lactic acid.
  3. Cooling aids: Used post-event to speed up lactic acid removal and reduce muscle soreness.
  4. Training intensity: High-intensity training increases muscle mass, ATP storage, and efficiency.
  5. Work relief ratios: Based on predominant energy systems required in physical activity.
• What is the first principle of recovery for training?

  Warm-up
• What does a warm-up do for athletes?

  Minimizes time spent using anaerobic energy
• What is the purpose of active recovery?

  Maintains respiratory rate and HR
• What do cooling aids help with?

  Speeding up lactic acid removal
• What does high-intensity training increase?

  Muscle mass, ATP storage, and efficiency
• What are the work relief ratios based on?

  • Based on the predominant energy systems required in physical activity
  • Helps optimize recovery and performance
• What is the second principle of recovery for training?

  Active recovery
• What does active recovery help to remove?

  Lactic acid
• What is the third principle of recovery for training?

  Cooling aids
• What does high-intensity training improve in athletes?

  Efficiency of the fast component
• What does low-moderate intensity training increase?

  Aerobic capacity and delay in OBLA
• What is the fourth principle of recovery for training?

  Intensity of training
• What does high-intensity training lead to?

  Increased muscle mass and ATP storage
• What is the fifth principle of recovery for training?

  Work relief ratios
• What do work relief ratios help to maximize?

  Recovery and performance
• What are the strategies and tactics for recovery?

  • Time-outs and substitutions should be used
  • Lower intensity settings can delay OBLA and fatigue
• What is the sixth principle of recovery for training?

  Strategies and tactics
• How can lower intensity settings affect recovery?

  Can delay OBLA and fatigue
• What is the seventh principle of recovery for training?

  • Nutrition
  • Correct pre-event, during event, and post-event nutrition can help maximize recovery
• What is the seventh principle of recovery for training?

  Nutrition
• How does nutrition affect recovery?

  Helps maximize fuel stores and reduce fatigue
• What can correct nutrition during events help with?

  Maximize fuel stores and reduce fatigue
• What does post-event nutrition help with?

  Reduces lactic acid accumulation and speeds recovery
• What are the benefits of correct nutrition during recovery?

  • Helps maximize fuel stores
  • Delays fatigue
  • Reduces lactic acid accumulation
  • Speeds up recovery
• How do the principles of recovery interconnect?

  • Each principle supports overall recovery
  • High-intensity training enhances muscle mass and efficiency
  • Nutrition aids in maximizing recovery and reducing fatigue