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Nutritional Recovery Strategies
Physiological Recovery Strategies
Active or Passive?
Types of Hydrotherapy
100
What an athlete should have 1-2 hours before exercise 
A snack (fruit, cereal, smoothie, etc.)
100

DOMS stands for?

Delayed Onset Muscle Soreness

100
Athletes use this strategy when participating in high intensity, explosive activities
Passive
100

Involves subjecting the body to alternating periods of hot and cold water 

Contrast Water Therapy

200

The most important nutrient in muscle repair after exercise

Protein
200

This 5-10 minute activity plays a vital role in recovery after a workout

Cooldown

200

Using the same muscle groups at a lower heart rate after exercising 

Active recovery 

200

Ice Baths are an example of this type of therapy

Cryotherapy

300

A strategy an athlete would use BEFORE their event if their event lasts longer than 60 minutes

Carbohydrate loading

300

Strategy that involves manipulating the body's soft muscle tissue 

A Massage

300

The main benefit of passive recovery

Replenishing PC stores 
300

This type of therapy involves immersing the body in either fresh or salt water, resulting in compression of the muscles

Pool or Beach Sessions 

400

At the end of most team sports and endurance events it is beneficial to have a snack that combines these two fuels

Carbohydrates and Protein

400

3 stages of a warmup are?

Aerobic Movements, Dynamic Stretching, Sport Specific Movements

400
This heart rate range is where an athlete should aim to be in during active recovery
Below 70% max HR
400

This type of physiological therapy is often applied three days after Cryotherapy 

Thermotherapy 

500

A type of sports drink that replaces fluids during exercise through sweating, also provides a boost of carbohydrates

Isotonic 

500
Increasing heart rate, respiration rate, elasticity of muscles are all benefits of...
A Warmup
500

After 180 seconds of passive recovery, this much of an athlete's PC stores will be replenished

98%

500

This happens to the blood vessels during the COLD part of Contrast Water Therapy

Vasoconstriction