returning an athlete to a state of performance readiness both mentally and physically
TRANSCRIPT
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Recovery:
Returning an athlete to a state of performance readiness both mentally and physically
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RECOVERY:•In order to gain the greatest benefits from
training, a recovery period should follow the training bout to address the sources of fatigue.
•The type of training undertaken, the intensity and duration are central to the recovery strategies used.
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RECOVERY:•The principle of recovery tells us that in order to
maximise performance benefits, the athlete must recover from one training stimulus before the next is introduced.
• It is as important to factor in suitable recovery as it is to plan for overload in training.
•A balance between the workload and good recovery will ultimately maximise performance.
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RECOVERY STRATEGIES:• There are a number of practices that can
be adopted to reduce the effects of fatigue and to return the athlete physically and mentally to a state where they are ready for their next performance.
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RECOVERY STRATEGIES?
Brainstorm
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STRETCHING:• Stretching immediately after
training or competition is most important.
• It has been shown to assist in preventing DOMS.
• PNF and static stretches are recommended.
• Undertake stretching while muscles are still warm.
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HYDRATION AND DIET:
• It is important to consume food and fluids containing carbohydrates within 20 minutes of completing exercise.
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ASSESSING FLUID REQUIREMENTS:
Example:
• Weigh yourself before and after exercise or competition.
• 1kg of weight lost= 1L of fluid lost
• Complete hydration is essential to achieving optimum recovery.
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HYDROTHERAPY:
• Movement in the water encourages stretching while taking stress of the joints.
• Non-weight bearing exercises such as running in the water and swimming assist with the removal of waste.
• Many coaches advocate the use of hot/cold baths to assist with the recovery process however there is no scientific evidence to support this.
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MASSAGE:• Massage is another strategy that can
assist physically and psychologically in recovery.
• It assists by relaxing the muscles and by increasing blood flow to the site. This then speeds up delivery of oxygen and nutrients to the muscle whilst clearing waste products.
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RECOMMENDATIONS FOR RECOVERY MASSAGE:
• After strenuous competition- light general massage, to ensure there is no muscle damage.
• During a series of competitions- light thorough massage, of short duration (15-30 mins).
• As a regular part of a training program- firm thorough massage, of longer duration (30-60 mins).
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PROGRESSIVE MUSCLE RELAXATION:
• This technique involves tensing and relaxing muscles, progressively moving from one muscle group to the next.
• This enables the athlete to register the difference between tightening and relaxation in muscles. Therefore enabling the athlete to develop skills for releasing tension.
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MEDITATION:• Involves relaxing by controlling the CNS
and reducing the number of cues and noises to the brain.
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AUTOGENIC TRAINING:
• This consists of a series of exercises designed for producing sensations of warmth and heaviness in specific areas of the body.
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BREATHING TECHNIQUES:• Many athletes use breathing techniques
to assist with recovery.
• Breathing in and out through the nose as well as learning to expand the rib cage laterally are useful in recovery.
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MENTAL IMAGERY:
• Involves the athlete getting into a relaxed state and trying to create clear and life-like experience in their mind.
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FACTORS INFLUENCING RECOVERY:TIME:• Recovery days are essential. Minimal
amount of rest days/week?
SLEEP:• Sufficient, quality sleep is an important
part of the recovery process.
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AIDS TO RECOVERY:Sports skins:
• Enhance circulation and aid in lactic acid removal.
• It is recommended that the skins be worn as soon as possible after exercise and kept on for a period of 4-24 hours.
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MONITORING TRAINING & RECOVERY RESPONSES:
Useful approaches:
• Keep a training log- monitoring progress through sport specific parameters such as distance, intensity, fatigue, sleep patterns and appetite.
• Coaches observation and communication with the athlete- rich source of information.
• Self monitoring- encouraging athletes to listen to their bodies and record how they feel physically, psychologically and emotionally is a useful tool.
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???QUESTIONS???
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Activity:• Case study questions 12.1
• Pg. 289 of your textbook
• Complete questions 1-4
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Answers?