KI4: RECOVERY STRATEGIES
What is one main purpose of a post-exercise cool-down?
Support return to resting heart rate and breathing
The difference between a macronutrient and a micronutrient is
Macronutrients are needed in large amounts for energy and body function, while micronutrients are needed in smaller amounts for supporting metabolic processes.
Which micronutrient is essential for red blood cell production and oxygen transport?
Iron
Which of the following best describes how GPS tracking benefits athletic training?
Tracks athlete nutrition intake
Monitors acceleration, distance, and movement patterns
Estimates hydration needs
Measures exact blood lactate level
Monitors acceleration, distance, and movement patterns
What does the 'Touch' step in TOTAPS involve?
Feeling the injured area for tenderness or swelling
Which of the following best describes the purpose of psychological recovery strategies in sport?
To reduce cognitive stress and support emotional regulation
To activate the sympathetic nervous system for mental alertness
To maximise neuromuscular contraction and firing speed
To enhance lactic acid removal and muscle glycogen replenishment
To reduce cognitive stress and support emotional regulation
What is the primary goal of pre-performance nutrition?
To fuel the body and optimise performance
Which statement reflects a safe approach to using supplements in a training program?
Supplements should be used to complement a balanced diet.
What is one key performance advantage of carbon-fibre plate running shoes?
They provide increased energy return and propulsion
What is NO HARM?
No - HEAT, ALCOHOL, RUNNING, MASSAGE once injured to support recovery
Outline three benefits of an effective cool-down after intense exercise.
Mentions HR or breathing regulation
References metabolic waste or circulation
Includes safety benefit or dizziness
Which type of athlete is most likely to benefit from consuming carbohydrates during performance?
Endurance athlete
Athletes should avoid taking excessive amounts of micronutrients because
It may cause harmful side effects without improving results.
Select all technologies that directly reduce drag or resistance in movement.
Carbon-fibre shoe plates
Hydrophobic swim suits
Aerodynamic cycling helmets
Force plates
Smart watches
Hydrophobic swim suits
Outline three ways overuse injuries differ from acute direct injuries.
Overuse injuries develop gradually.
They result from repeated stress.
Direct injuries happen suddenly from impact.
Which recovery method is best used to reduce inflammation and tissue temperature after heavy contact sport?
Hydro pool movement drills
Compression garments
Cold water immersion
Post performance, the purpose of protein is
To build and repair muscle tissue.
Which of the following athletes is most likely to benefit from caffeine supplementation?
A long jumper
A marathon runner
A yoga instructor
A swimmer doing a recovery session
A marathon runner
Caffeine helps delay fatigue and improve endurance performance.
Outline three ways performance equipment advances can enhance movement efficiency.
Carbon-fibre shoes improve energy return.
Compression garments reduce muscle vibration.
Ergonomic gear enhances control and comfort.
What is the main purpose of RICER?
To reduce swelling and thus promote a faster recovery after injury.
Explain how contrast water therapy supports physiological recovery.
Explains alternating temperature
Describes vasodilation/vasoconstriction
Links to improved circulation
Includes recovery outcome
What is the recommended time frame for consuming carbohydrates and protein after exercise?
The 30-60 minute window post exercise is optimal for nutrient absorption and recovery because the body is most receptive to replenishing glycogen stores and repairing muscle tissue during this time. Consuming carbohydrates helps restore energy levels, while protein supports muscle repair and growth. Delaying intake beyond this window can reduce the effectiveness of recovery and impact future performance.
Which of the following best explains how creatine improves performance in repeated sprint efforts?
It increases oxygen delivery to muscles
It enhances glycogen storage
It reduces lactic acid production
It boosts phosphocreatine stores for faster ATP resynthesis
It boosts phosphocreatine stores for faster ATP resynthesis
Creatine supports the alactacid system by replenishing ATP quickly during short, intense efforts.
Analyse how the integration of wearable tracking and load monitoring systems improves athletic performance over time.
Wearables give real-time data on effort and recovery. Load monitoring shows patterns in stress and fatigue. Helps coaches prevent overload. Supports tailored training blocks. Improves long-term athlete development and consistency.
Classify this injury: An AFL player jumps up to catch a ball and as he lands, rolls his ankle damaging ligaments high up on his ankle.
Indirect, soft tissue.