KEY KNOWLEDGEKEY SKILLS  Physiological practices used to assist and improve recovery including heat, ice, compression, hyperbaric chambers, massage and sleep  Participate in, analyse and report on a variety of nutritional and physiological practices aimed at improving performance levels and recovery.

Recovery Aims to restore, both physiologically and psychologically, the performer to pre-exercise or competition levels in the shortest possible time. If the recovery process is improved, training adaptations will occur quicker and fully and training frequencies and intensities will be able to be maintained, or increased where appropriate.

Hydrotherapy Including : Contrast water therapy (alternate hot and cold) Cryotherapy (cold) Thermotherapy (hot) Pool & beach sessions Contrast Water Therapy Involves subjecting the body to alternate periods of how and cold water Based on alternating vascular vasodilation and vasoconstriction and promoting increased blood flow which will: Increase removal of wastes from working muscles Increase supply of oxygen and fuels to working muscles Decrease inflammation and swelling (oedema) Increase circulation Increase perceived recovery Decrease likelihood and severity of DOMS

Contrast Water Therapy Should be avoided if performers have: Recent bruising or other injuries Open wounds A history of heart disease A virus Where available a spa or plunge pool that allow partial submersion is available it should be used. Spa - promotes muscle massage Water submersion – creates hydrostatic pressure (compression)

Cryotherapy The therapeutic use of cold to cool the body Ice packs are often used for localised soft tissue injuries to minimise leakage of blood and serum into surrounding tissues, thus alleviating swelling and pain Cold water immersion involves part or whole body “dunking” in ice baths: Decreases acute inflammation Reduces perception of pain Lessens the impact of dehydration Decreases core and tissue temperatures to assist homestasis Reduces muscle spasms Decreases blood flow

Thermotherapy (heat therapy) Often applied 3 days after cryotherapy is used and assists soft tissue injuries/recovery Often supervised by health practitioners and use of spas and heated pools is common Thermotherapy : Increases blood flow Promotes removal of wastes Reduces muscle spasms Increases muscle elasticity and joint range of motion Increases neural transmission Contributes to increased feelings of relaxation NB – should be avoided in hot environments where it contributes to elevated body temperature and immediately after sustaining a soft tissue injury

Pool or Beach Sessions Immersion in water results in compression of muscles Salt water (beach) is denser than pool water and has greater compressive effects Water Compression assists recovery by: Reducing muscle swelling (counteracting capillary compression and normalising oxygen delivery) Increasing blood flow (delivery of oxygen and nutrients and removal of wastes) Reducing the potential impact of DOMS NB – water immersion increases buoyancy and better relaxes gravitational muscles

Compression Garments The medical world has used compression garments for many years to reduce swelling, improve venous return and speed up recovery times. Commercial compression garments worn by sports people create a controlled compression gradient between them and the skin and they: Increase blood flow and delivery of oxygen and nutrients to muscles Facilitate quicker removal of waste products Reduce venous pooling Reduce muscle oedema(swelling) Reduce the severity of DOMS Increase perceived recovery rates

Hyperbaric Oxygen Therapy (HBOT) Normal air contains 21% oxygen Hyperbaric chambers are pressurised with 100% oxygen and allow greater amounts of oxygen to be dissolved in blood (increased amounts taken up by plasma) to be transported to body tissues to enhance recovery by: Reducing swelling and oedema Stimulating new blood vessel growth Shortening the inflammation response process Preventing infection Enhancing sleeping patterns

Sleep & Rest Rest is an important contributor to cell repair and the overall recovery process Sleep allows total physiological and psychological rest Detrimental affects from lack of sleep may include: Decreased focus Slower information processing rates Impaired functioning of the immune system Difficulty controlling emotions & increased irritability Reduced memory Increased feelings of fatigue

Massage Lots of anecdotal evidence exists to support the role of massage in the recovery process with little scientific findings to support it’s role. Massage involves the manipulation of the body’s soft tissue (mainly muscles) by applying pressure with the hands. Suggested benefits include: Increased blood flow & supply of oxygen and nutrients to muscles Increased removal of waste products Decreased muscle tension Increased sense of well-being Decreased perception of fatigue Increased joint range of motion Decreased muscle stiffness Decrease anxiety Reduced impacts of DOMS Decreased muscle oedema(swelling)