• Recovery should be so well understood and actively enhanced that it becomes a significant component in training.
• Optimally, the continuous process of training should be designed so that successive training lesson occur during the overcompensation phase of the previous lesson.
– Using recovery techniques must be synchronised with
• the biological processes of adaptation to a training demand, and the correct alternation of work with regeneration.
A THEORETICAL CONSIDERATION OF THE PROCESS OF RECOVERY
The process of recovery depends on many factors:
1. Age
2. Experience
3. The degree of training, and athletic shape
4. Sex differences
5. Climatic factors, altitude, and time differences
Demeter(1972) also suggests that physiological recovery is dependent upon the following factors:
a. the rate of replenishment at the cell level of the energetic substances (ATP-CP synthesis)
b. reaching homeostasis, or the normal biological state of main body functions
c. the elimination of metabolic by products from the cell and body.
• During competitions with several races or games, it is rather important that the athlete not exhaust physically, or psychologically following the first trials.
• If a high emotional fatigue is experienced following competitions or very stressful training, changing training environment as well as employing psychological relaxation may also be helpful.
• The recovery of various biological parameters and substances occurs in sequential manner. The heart rate and blood pressure recovers in 20-60 min. following the cessation of work.
• The effectiveness of recovery techniques depends on when they are employed.
MEANS AND METHODS OF RECOVERY
Natural means of recovery:
1. KINOTHERAPY, the therapy through movement or ‘active rest’ is an important means of recovery and regeneration.
2. SLEEP, or passive rest is the main physiological means of restoring a person’s working capacity. An athlete requires 9-10 hours of sleep, 80-90% of it during the night.
3. LIFESTYLE, mostly related to family and peers, may influence the rate of recovery.
Physiotherapeutic Means of Recovery:
1. MASSAGE
performed through specific maneuvers assists the elimination of toxic substances from the tissue, reactivates peripheral circulation, accelerates reabsorption, decreases muscle tension, and increases functional and neuromuscular activity.
2. ELECTROSTIMULATION AND ULTRASOUND.
Electrostimulation of muscles improves local blood circulation and metabolic processes in the muscle.
Ultrasound, both thermal and physio-chemical, acts upon deep-lying tissue, eliminates pain in the tendons and ligaments, and has an antiinflammatory effect on minor traumas which sometimes are side effect of intensive training.
3. BALNEO THERAPY
Hydro-therapy (shower,bath) has a reflex effect on the nervous and endocrine systems.
Hot shower (38-42 C) for 8-10 min. hot bath(36-40 C) for 10-20 min. relaxes the muscles and improves blood circulation, thus speeding up recovery.
hot baths, saunas and showers reduce the likelihood of neurotic reactions, improve sleep, and normalize the metabolic processes,
Aerotherapy:
1. OXYGENOTHERAPY
In order to overcome the reduction in oxygen saturation and replenish the body, yoga and respiratory exercises should be employed.
2 AEROTERAPY
The negative aeroinons, facilitate a fast recovery of the circulo-respiratory systems, relaxes the neuro-psychic system, and serves to increase the athlete’s working capacity.
3. ALTITUDE CURE
may be enhanced by either training or having1-2 weeks of active rest at sub-alpine altitude.
Reflexotherapy:
1. ACUPRESSURE
a technique by which one compresses, with the thumb and index finger the specific peripheral nerves in order to relieve discomfort.
2. VAGAL-REFLEXOTHERAPY, uses techniques to stimulate the parasympathetic vegetative system ( autonome nervous system) which governs the recovery processes of the whole organism.
Chemotherapy:
Vitamins have been suggested as an important asset to an athlete’s performance and may be taken to supplement energetic needs
Psychological Means of Recovery
Since the regeneration of a nervous cell is seven times slower than the muscle cell much attention should be paid to the neuro-psychological recovery.
When the CNS, which leads and coordinates all human activity, is restored the athlete can concentrate better on the task and perform the skills more correctly
Sport specific recovery
Means of recovery according to the system which is affected:
1. FOR THE NEURO-PSYCHOLOGICAL SPHERE, psychotonic relaxation, yoga exercises, acupressure, oxygen therapy, aerotherapy, balneo-therapy, massage, and chemotherapy.
2. FOR THE NEURO-MUSCULAR SYSTEM, balneo-therapy, massage, psychotonic relaxation, yoga exercises, acupressure, diet rich in alkaline foods and minerals, and chemotherapy.
3. FOR THE ENDOCRINE-METABOLIC SPHERE, oxygen therapy, psychotonic training, massage, acupressure, kinotherapy, chemotherapy, and diet rich in minerals and alkaline substances.
Means of recovery related to competition:
1. BEFORE COMPETITION (1-2 DAYS):
– Neuro-muscular and psychological relaxation ought to be prime concern
– The diet has to be balanced qualitatively, with 60% carbohydrates, 20% lipids, and 20% protein.
• In addition various liquids, fruits and vegetables should ensure a diet rich in minerals, alkaline substances & vitamins.
2. DURING COMPETITION, between events, games, or even during the intermission:
– recovery techniques may be employed to calm the athlete
• An athlete may drink previously prepared liquids (fruit juice) with some glucose (20 g) and salt added in order to replenish what was lost during the first half of the competition.
– Self massage of 5 min. is also advisable to relax the main muscle groups involved in performance.
• In between events or games the athlete should rest in a quiet place where the excitement of competition cannot reach them.
– During this time both psychological and neuro-muscular means of recovery should be employed.
3. FOLLOWING COMPETITION:
– To continue moderate exercises (jogging) is essential to eliminate excessive metabolites from the muscle cell.
– For sports where anaerobic processes are dominant, a light exercise of 10-15 min., neuro-muscular recovery is a must.
– For sports where the aerobic processes are dominant, 15-20 min. of light physical activity, during which the body is flushed of toxins, as well as the employment of recovery techniques such as:
• aerotherapy, hydrotherapy (15 min.), massage, and psychological relaxation.
• Liquids should be ingested so that what was eliminated through perspiration will be replenished.
• Alkaline beverages (milk, fruit juice) enriched with minerals, glucose, and vitamins are highly recommended.
PERMANENT MEANS OF RECOVERY
1. A rational alternation of work with regeneration phases
2. An attempt to eliminate all social stressors
3. A sound team atmosphere of calm, confident, and optimistic players
4. A rational and differentiated diet according to the specifics of the sport and the phase of training.
5. Active rest and involvement in pleasant, relaxing social activities.
6. Permanent monitoring of each athlete’s health status
MEANS OF MONITORING RECOVERY
1. Observation of athletic shape
2. Being aware of the athlete’s attitude
3. The athlete’s health status
4. Noting the athlete’s training willingness
5. Observing weight variations within (-1 ,+1kg) over 24 hours shows a normal rate of recovery.
6. Measuring heart rate, which is an important physiological indicator of the recovery status.
P.E.S. 331 TRAINING THEORY