Prep, Rest And Recovery Workshop

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Prep, Rest And Recovery Workshop

  1. 1. Prep, Rest and Recovery for Athletes Nic Ebright, LMT-CES Sports Massage Therapist Certified Personal Trainer
  2. 2. Simple Math Consistency Time RESULTS = In what ways can we improve these factors…?
  3. 3. Workshop Topics <ul><li>Prep </li></ul><ul><ul><li>Warm-up v. Stretching before event. </li></ul></ul><ul><li>Rest and Recovery: </li></ul><ul><ul><li>Overtraining Syndrome </li></ul></ul><ul><ul><li>Adaptations to Rest </li></ul></ul><ul><li>10 Ways To Recover After Exercise (Demo) </li></ul><ul><ul><li>Sports Massage! </li></ul></ul>
  4. 4. Exercise Prep <ul><li>Warming-up vs. Stretching </li></ul><ul><ul><li>Which is better? </li></ul></ul><ul><ul><ul><li>Both are important </li></ul></ul></ul><ul><ul><ul><li>Depends on your goals </li></ul></ul></ul><ul><ul><li>Guidelines </li></ul></ul>
  5. 5. Warming-Up <ul><li>Pre- Event Benefits: </li></ul><ul><ul><li>Increase Muscle Temperature </li></ul></ul><ul><ul><li>Increase Core Temperature </li></ul></ul><ul><ul><li>Blood Vessels Dilate (+ Cooling) </li></ul></ul><ul><ul><li>Improve Range of Motion </li></ul></ul><ul><ul><li>Hormonal Changes (Energy Usage) </li></ul></ul><ul><ul><li>Mental Prep </li></ul></ul><ul><li>Goal: Improve Performance/Prevent injury </li></ul>
  6. 6. Stretching <ul><li>Pre/Post Event Benefits: </li></ul><ul><ul><li>Improve range of motion </li></ul></ul><ul><ul><li>Decrease muscle tension/stiffness </li></ul></ul><ul><ul><li>Improve posture </li></ul></ul><ul><ul><li>Improve your ability to relax </li></ul></ul><ul><ul><li>Mental prep </li></ul></ul><ul><li>Goal: Improve overall flexibility </li></ul>
  7. 7. Guidelines: Warm-Up <ul><li>Routine can include: </li></ul><ul><li>Specific Movement Patterns </li></ul><ul><ul><li>Runners practice their strides </li></ul></ul><ul><li>Non-Specific Movement Patterns </li></ul><ul><ul><li>Jumping Jacks </li></ul></ul><ul><li>Planning can include: </li></ul><ul><li>Progression (low to high intensity) </li></ul><ul><ul><li>Jog - Run - Sprint </li></ul></ul><ul><li>General to Specific </li></ul><ul><ul><li>Variety! </li></ul></ul>
  8. 8. Guidelines: Stretching <ul><li>Types: </li></ul><ul><li>Static (Easiest) </li></ul><ul><li>PNF (Best)* </li></ul><ul><li>Ballistic (Worst) </li></ul><ul><li>* Proprioceptive Neuromuscular Facilitation </li></ul><ul><li>General Tips: </li></ul><ul><li>Hold until relaxed </li></ul><ul><li>15-30 sec. </li></ul><ul><li>Different duration for different Muscles </li></ul>
  9. 9. How Recovery Works <ul><li>Body adapts to stress (exercise): </li></ul><ul><li>Restores energy supply </li></ul><ul><li>Restores fluid loss and nutrients </li></ul><ul><li>Repairs tissue </li></ul><ul><li>Homeostasis (balance) </li></ul><ul><li>Body becomes more efficient </li></ul><ul><li>Stronger - Fitter - Faster </li></ul>
  10. 10. Over-training Syndrome <ul><li>Recovery requires TIME </li></ul><ul><li>Intensity of training </li></ul><ul><li>overcomes ability to recover </li></ul><ul><ul><li>Chronic fatigue </li></ul></ul><ul><ul><li>Staleness </li></ul></ul><ul><ul><li>Depression </li></ul></ul><ul><ul><li>Decreased performance </li></ul></ul><ul><ul><li>Increased risk of injury </li></ul></ul>Little Rest Adequate Rest Improved Performance
  11. 11. Effective Planning <ul><li>Limitations </li></ul><ul><li>Too much, Too Soon = Injury </li></ul><ul><li>Too little, Too Slowly = No improvement </li></ul><ul><li>Guidelines </li></ul><ul><li>Alternate adaptation and recovery </li></ul><ul><li> Intensity  Rest Time </li></ul><ul><li>Workout log </li></ul><ul><li>Update and change plan frequently </li></ul>
  12. 12. 10 Ways to Recover <ul><li>Rest! </li></ul><ul><li>Post-Exercise Stretch </li></ul><ul><li>Cool Down </li></ul><ul><li>Proper Nutrition </li></ul><ul><li>Fluid Replacement </li></ul><ul><li>Active Recovery </li></ul><ul><li>P-RICE! </li></ul><ul><li>Sleep </li></ul><ul><li>Sports Massage </li></ul><ul><li>Avoid Over-training </li></ul>

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