Overview
What is the process of returning the body to normal after physical activity or injury so it can perform at its highest again?
Recovery
Holistic recovery was defined as healing what three parts of a person?
The mind, body, and spirit
How many hours of sleep are adults recommended to get each night?
7 to 9 hours
What macronutrient supports muscle repair and rebuilding?
Protein
What type of coach is Sarah?
Strength and Conditioning Coach
What is one of the ways to recover after physical activity?
Either, cool downs, hydration, nutrition, rest, and holistic methods
Photobiomodulation uses what type of light to stimulate healing and recovery in muscle tissue?
Red or near-infrared light
During sleep, the body releases what hormone that supports recovery and growth?
Growth hormone
What nutrient helps replace stored energy after activity?
Carbohydrates
What are the two examples given of complete proteins?
Whey and eggs
After physical activity, recovery aims to minimize what two things before the next activity?
DOMS and fatigue
What therapy does not help right away after exercise but may reduce muscle fatigue about 24 hours later?
Cupping
Sleep helps repair what two things in the body?
Muscles and tissues
What helps regulate body temperature, circulation, and normal body function?
Hydration
What light activity did Sarah specifically recommend to help flush metabolic byproducts and prevent blood pooling?
What does R.I.C.E stand for?
Rest, Ice, Compression, Elevation
Which holistic method was said to increase range of motion, reduce DOMS, and improve the feeling of being recovered?
Massage therapy
During deep sleep, the body shifts into what mode?
Parasympathetic, or “rest and digest,” mode
What percentage of dehydration can significantly impair exercise performance?
2%
What hormone from life stress can slow muscle repair and protein synthesis?
Cortisol
What does P.O.L.I.C.E stand for?
Protection, Optimal loading, Ice, Compression, Elevation
Which holistic method can cause shock, spike in heart rate, and blood pressure?
Ice baths
What part of sleep is described as the body’s primary recovery window?
Deep sleep
What kind of state does the body remain in without enough calories and quality nutrition?
A catabolic, or breakdown, state
What are two common mistakes students make regarding recovery?
The sedentary trap and under-fueling/nutritional neglect