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Energy systems
Recovery
Implications of recovery for training
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Created by
Gabrielle A-Q
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Cards (28)
What is the focus of the study material?
Applications
of
recovery
for training
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How is recovery designed for athletes?
Each athlete's recovery is
individually
designed
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What are the general principles of recovery for training?
Warm-up: Minimizes time spent using
anaerobic
energy systems, reducing
oxygen deficit
.
Active recovery: Maintains
respiratory rate
and
HR
, speeding up removal of
lactic acid
.
Cooling aids: Used post-event to speed up lactic acid removal and reduce muscle soreness.
Training intensity
: High-intensity training increases muscle mass,
ATP storage
, and efficiency.
Work relief ratios
: Based on predominant energy systems required in physical activity.
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What is the first principle of recovery for training?
Warm-up
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What does a warm-up do for athletes?
Minimizes time spent using
anaerobic
energy
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What is the purpose of active recovery?
Maintains
respiratory rate
and
HR
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What do cooling aids help with?
Speeding up
lactic acid
removal
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What does high-intensity training increase?
Muscle mass,
ATP storage
, and efficiency
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What are the work relief ratios based on?
Based on the
predominant energy systems
required in physical activity
Helps
optimize
recovery and performance
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What is the second principle of recovery for training?
Active recovery
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What does active recovery help to remove?
Lactic acid
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What is the third principle of recovery for training?
Cooling
aids
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What does high-intensity training improve in athletes?
Efficiency of the
fast component
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What does low-moderate intensity training increase?
Aerobic capacity
and delay in
OBLA
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What is the fourth principle of recovery for training?
Intensity
of training
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What does high-intensity training lead to?
Increased muscle mass and
ATP
storage
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What is the fifth principle of recovery for training?
Work relief ratios
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What do work relief ratios help to maximize?
Recovery
and performance
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What are the strategies and tactics for recovery?
Time-outs and
substitutions
should be used
Lower intensity settings can delay
OBLA
and fatigue
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What is the sixth principle of recovery for training?
Strategies and tactics
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How can lower intensity settings affect recovery?
Can delay
OBLA
and
fatigue
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What is the seventh principle of recovery for training?
Nutrition
Correct
pre-event
, during event, and post-event nutrition can help maximize recovery
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What is the seventh principle of recovery for training?
Nutrition
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How does nutrition affect recovery?
Helps maximize
fuel stores
and reduce
fatigue
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What can correct nutrition during events help with?
Maximize
fuel stores
and reduce
fatigue
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What does post-event nutrition help with?
Reduces
lactic acid
accumulation and speeds
recovery
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What are the benefits of correct nutrition during recovery?
Helps maximize
fuel stores
Delays fatigue
Reduces
lactic acid
accumulation
Speeds up recovery
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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
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