Recovery Strategies

Protein is important for......

• re synthesising ATP

• Muscle growth and repair

• Carbohydrate loading

• Fueling up for exercise

To rehydrate, athletes should drink .................. water for each kilogram lost.

• 2.5 litres

• .5 litres

• 1.5 litres

• 5 litres

An endurance athletes fuel and fluid intake while competing will be influenced by .........

• The duration and intensity of the event

• The environmental conditions

• The athletes starting glycogen and hydration status

• All of the above

Hydrotherapy is a ........

• Physiological strategy

• Neural strategy

• Psychological Strategy

• All of the above

An active recovery rather than a passive recovery will .....

• decrease blood latate

• increase muscle soreness

• increase recovery time

• decrease future performance

Benefits of Cold Water Immersion (CWI) includes ......

• reduced muscle soreness and swelling

• Increased stroke volume

• Brain freeze

• increase in blood latate

Benefits of a Post event massage include....

• Increases the recovery time

• Is purely used for psychological relaxation

• Reduces muscle tension, swelling and eliminates by toxic by-products.

Examples of Physiological preparation and recovery Strategies include...

• Cool-down, RICER, Fluid Recovery

• Active Cool Down and Nutritional Plan

• Hydrotherapy and Massage

• Progressive Muscle Relaxation, RICER and Fluid Intake

What is the primary focus of a pre-performance meal?

• High protein and low fat

• Carbohydrates and water

• Vitamins and minerals

• Fats and caffeine

Which factor does NOT influence the quantity of carbohydrates and water needed before an event?

• Body size

• Activity duration

• Climatic conditions

• Type of footwear