Sleep and Recovery
two different forms of recovery strategies
What is physiological and psychological
Primary fuel source for high-intensity performance.
What are carbohydrates?
Supplement used to increase phosphocreatine stores (short explosive efforts).
What is creatine (creatine monohydrate)?
Biomechanical principle referring to application of force to produce movement.
What is force?
Wearable devices that track heart rate, sleep and training load.
What are wearable fitness trackers (e.g., smartwatches/HR monitors)?
Recommended hours of sleep for optimal athlete recovery
What is 8–10 hours?
Fluid intake strategy before competition to prevent dehydration.
What is pre-hydration (5–7mL per kg 4 hours prior)?
Stimulant that improves alertness & reduces perceived exertion.
What is caffeine?
Analysing joint angles & body positioning for efficiency.
What is technique analysis (biomechanical analysis)?
Technology used to analyse sprint speed and distance in team sports.
What is GPS tracking technology?
Practice that involves focusing or clearing your mind using a combination of mental and physical techniques
What is meditation?
Nutrient timing phase focused on glycogen replenishment post-exercise.
What is the post-exercise recovery window (glycogen replenishment phase)?
Micronutrient essential for oxygen transport and endurance.
What is iron?
Training principle ensuring adaptation by gradual load increase.
What is progressive overload?
Filming method used to analyse movement technique frame-by-frame.
What is video analysis?
Recovery strategy alternating hot and cold immersion.
What is contrast hydrotherapy (contrast bathing)? or Contrast hot and cold immersion
When sports drinks are most useful (duration).
What is exercise lasting longer than 60 minutes?
Rapidly absorbed protein post-workout.
What is whey protein?
Muscle contraction where muscle lengthens under tension.
What is eccentric contraction?
Metric measuring perceived exertion during training.
What is Rate of Perceived Exertion (RPE)?
Sleep hormone released during deep sleep critical for muscle repair
What is Growth Hormone (GH)?
Electrolyte most lost in sweat causing cramps.
What is sodium?
Mineral which is important for strong bones
What is Calcium
Law explaining that for every action there is an equal and opposite reaction.
What is Newton’s Third Law of Motion?
GPS-derived variable measuring distance & high-speed running loads.
What is total distance / high-speed running load?