We have a lot of games and I noticed that I m not recovery well

Transcription

1 Hugo Salazar

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3 Hi Hugo Hi, What happends? We have a lot of games and I noticed that I m not recovery well Don t worry, let s try something

4 FATIGUE: Inability to maintain a power or speed determinated. (Fernandez-Garcia y Terrados, 2004) The knowledge of the mechanisms of fatigue a sport, would greatly help to plan the trainings and strategies athlete's recovery

5 Glycogen: Consumption of CHO and a small amount P and Leucine in the early recovery phase can enhance muscle glycogen resynthesis. (Terrados et al, 2009) Atp-PCr: The Cr that is normally present in human muscle may come from two potential sources, dietary (animal flesh), and/or internal.

6 Hydrogen ions Lactate Inorganic Phosphate NH4* Supplementation with beta-alanine would increase the amount of intramuscular carnosine and muscle buffering capacity. ( Hill et al, 2007) The ingestion of sodium bicarbonate before intense exercise decreases the blood [H+] (Terrados et al,2009)

7 Hyperthermia Any strategy to decrease Tcore, including proper hydration and the use of cooling jackets, would be of importance for recovery in temperature-induced fatigue.

8 Intense exercise causes a temporary depression of various aspects of immune function that lasts 3 24 h after exercise. (Pedersen et al, 2008)

9 2.1 Acording with the time Intra-sesion Inter-sesion

10 2.2 Acording with methodology used Physiology methods Physic methods Psycological methods Ergonutricionales methods

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13 3.1 Creatine Creatine is a naturally occurring amino acid. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy. 3.2 BCAA (Branched-Chain Amino Acids) The function of this kind of aminoacids is the protein synthesis The BCAA oxidation provide energy to the muscles and other organs

14 3.3 Hidratation Water is a nutrient that does not involve energy (calorie-free) but essential for our body is properly maintained and running efficiently structured. The urine should be colorless 3.4 Pre-Game Massage To prepare the body for the competition

15 4.1 Active-Pasive Streching Immediately leave the field of play and once heard the relevant indications of technicians to perform individually along with the trainer or physiotherapist. ( Calleja et al, 2009) 4.2 Hidratation Avoid water losses greater than 2% of the body mass

16 5.1 CHO ingestion 1,2 g/kg body weight 5.2 Active-Pasive Stretching Stretching may enhance the recovery process has yet to be identifield, it has been suggested that stretching may disperse oedema accumulated during tissue damage (Bobbert MF et al, 1986)

17 5.3 Active recovery (Saltin, 1973)

18 5.4 Post Competition Massage To decrease oedema and pain Enhance blood lactate removal Enhance healing and alleviate DOMS (Weerapong et all, 2005)

19 5.5 Cold-Hot Water immersion One method that is gaining popularity Much of the literature on the ability of water immersion as a means to improve athletic recovery appears to be based on anecdotal information, with limited research on actual performance change.

20 Scientific Evidence: Jeremy et al (2009) concluded that COLD was superior to both CWI and control treatments as a post-exercise recover procedure following exhaustive team game exercise. Delextrat et al (2012) showed cold-water immersion is more useful in the recovery from basketball matches, particularly in women. Coffey et al found no difference in performance after a 4-hour recovery between active, pasive and contrast temperature water immersion therapies administered for 15 minutes after the initial exercise bout.

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23 Anne Delextrat, Julio Calleja-González, Audrey Hippocrate & Neil David Clarke (2012): Effects of sports massage and intermittent cold-water immersion on recovery from matches by basketball players, Journal of Sports Sciences, DOI: / B Dawson, S Gow, S Modra, D Bishop & G Stewart (2005): Effects of immediate postgame recovery procedures on muscle soreness, power and flexibility levels over the next 48h. Journal of Science and Medicine in Sport, 2005; 8:2: Julio Calleja-González, Cristina Granados & Nicolas Terrados (2009). Recovery in top level handball. Revista de Ciencias del Deporte, 5 (1), Jeremy Ingram, Brian Dawson, Carmel Goodmana, Karen Wallman & John Beilby (2009). Effect of water immersion methods on post-exercise recovery from simulated team sport exercise. Journal of Science and Medicine in Sport 12 (2009) Nicolas Terrados, Julio Calleja-Gonzalez, Igor Jukic & Sergej M. Ostojic (2009). Physiological and medical strategies in post-competition recovery practical implications based on scientific evidence. Serbian Journal of Sports Sciences 2009, 3(1): Ostojic, S. M. (2004). Creatine supplementation in young soccer players. Int J Sport Nutr Exerc Metab., 14(1):

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