Implications of recovery for training

Cards (28)

  • 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