2.  hydrotherapy  cryotherapy (ice packs, pool sessions, ice baths, ice vests)  hot and cold contrast therapy  spas and mineral springs (balneotherapy)  compression  massage  hyperbaric oxygen therapy  sleep.

3.  Hydrotherapy is the application of water in any form (liquid, ice, hot, cold).  This is common practice for AFL and NRL teams to do this as we see on TV and newspapers (mostly Collingwood).  Water provides buoyancy and reduces stress on the joints.  Allows the synovial fluids around the joints to drain and recover from the exertion.  Allows for greater of motion which allows greater blood flow and better recovery  Provides massaging action on muscles.  Examples include: Swimming, pool running etc

4.  Cryotherapy is the application of ice or cold water to aid recovery.  Ice restricts blood flow and reduces swelling and fluid retention.  Can be used for injury but also just for recovery.  Ice baths are used to recover from high intensity activities.  Immersion in ice cold water vasoconstricts blood vessels.  It helps gets rid of blood and waste, lactic acid and helps DOMS.  Ice vests are used to cool an athlete before, during or after a competition.  Useful in hot and humid conditions. E.g football in Darwin.  Cools skin and body temp, reduces risk of overheating.

5.  Alternating between hot and cold water is an increasingly common recovery practice.  Excellent way of reducing metabolic fatigue, enhancing arousal and relaxing muscles following training or competition.  Facilitates neuromuscular activity.  Changes between vasodilation (heat) and vasoconstriction (cold) cause a ‘pumping’ action in the muscles, which helps to speed up waste removal, nutrient delivery and increase blood flow.  3-4 minutes hot => 30-60 seconds cold. 3-4 times.

6.  Thermal bathing in a spa or mineral spring increases hydrostatic pressure on the body, thereby increasing blood circulation and cell oxygenation. The increase in blood flow also helps dissipate waste products from the muscle cells.  Bathing in thermal water increases body metabolism, including stimulating the process of digestion. This is important given the need for athletes to replenish fuel stores, especially glycogen, as soon as possible.  Only use if no soft tissue injuries are present.

7.  Compression via bandaging and taping is common.  Treats injuries by reducing bleeding and swelling.  Also provides proprioceptive feedback during rehabilitation via support of the injured part.

8.  Compression garments provide mild compression while not limiting movement.  improved sporting performance  clearance of metabolic by-products  assistance of recovery from high-intensity exercise.

9.  increasing blood flow  increasing venous return  decreasing blood-lactate levels and enhancing removal  reducing blood pooling  reducing swelling  enhancing proprioception  decreasing athletes' perception of muscle soreness (DOMS)  decreasing muscle oscillation  enhancing warm-up via increasing skin temperature.

10.  Athletes regularly use massage as a form of regenerative therapy.  Relaxation and stress release.  Increases blood flow to muscles.  Post exercise massage (1-2 hours) can  Removal of lactic acid.  Reduce muscle stiffness, cramping and soreness.  Speed up recovery.  Massage should not be used when you have an injury or open wound.

11.  Hyperbaric oxygen therapy use 100% oxygen under increased atmospheric pressure via the use of a hyperbaric chamber.  Used to treat soft tissue injuries.  Also used to promote recovery so training can increase and therefore improve performance.  Athlete breathes in pure oxygen and this increases oxygen concentration in the blood.  This increases in the oxygen diffusion gradient between the blood and muscle cells. The more oxygen that can be delivered to fatigued muscle cells, the more rapid the recovery process.  However the studies into this practice have been inconclusive.

12.  ‘Lack of sleep can have both physiological and psychological effects on the body. It can lead to the athlete functioning at a less than optimal level.’  If we don’t get enough sleep it can reduce our  reaction times  agility  speed  visual processing  concentration.  Relaxation, breathing and meditation techniques can assist in sleeping.

13.  Define the term hydrotherapy.  List the advantages of using hydrotherapy techniques as part of a recovery program. .

14.  Describe each of the methods used in cryotherapy and provide examples of sports for which they might be used.  Outline the protocols for hot and cold contrast therapy. Explain how it can aid an athlete's recovery. .

15.  Explain what hyperbaric oxygen therapy involves and its supposed benefits.  Outline why sleep is essential for an athlete's recovery and performance. .

16.  Create a table comparing each physiological strategy. Include the following information:  name of strategy  physiological benefits to the athlete  sports or events useful to  any scientific support.  Use table on next page for help!

17. StrategyPhysiological Benefits Sports or eventsScientific support Hydrotherapy