The document discusses preparation, rest, and recovery for athletes, emphasizing the importance of warm-up and stretching, along with guidelines for effective routines. It also covers the significance of recovery methods, the dangers of overtraining, and strategies to enhance performance through proper rest and nutrition. Additionally, it provides practical tips and variations for exercise and recovery to maximize athletic conditioning.

1. Prep, Rest and Recovery for Athletes Nic Ebright, LMT-CES Sports Massage Therapist Certified Personal Trainer

2. Simple Math Consistency Time RESULTS = In what ways can we improve these factors…?

3. Workshop Topics Prep Warm-up v. Stretching before event. Rest and Recovery: Overtraining Syndrome Adaptations to Rest 10 Ways To Recover After Exercise (Demo) Sports Massage!

4. Exercise Prep Warming-up vs. Stretching Which is better? Both are important Depends on your goals Guidelines

5. Warming-Up Pre- Event Benefits: Increase Muscle Temperature Increase Core Temperature Blood Vessels Dilate (+ Cooling) Improve Range of Motion Hormonal Changes (Energy Usage) Mental Prep Goal: Improve Performance/Prevent injury

6. Stretching Pre/Post Event Benefits: Improve range of motion Decrease muscle tension/stiffness Improve posture Improve your ability to relax Mental prep Goal: Improve overall flexibility

7. Guidelines: Warm-Up Routine can include: Specific Movement Patterns Runners practice their strides Non-Specific Movement Patterns Jumping Jacks Planning can include: Progression (low to high intensity) Jog - Run - Sprint General to Specific Variety!

8. Guidelines: Stretching Types: Static (Easiest) PNF (Best)* Ballistic (Worst) * Proprioceptive Neuromuscular Facilitation General Tips: Hold until relaxed 15-30 sec. Different duration for different Muscles

9. How Recovery Works Body adapts to stress (exercise): Restores energy supply Restores fluid loss and nutrients Repairs tissue Homeostasis (balance) Body becomes more efficient Stronger - Fitter - Faster

10. Over-training Syndrome Recovery requires TIME Intensity of training overcomes ability to recover Chronic fatigue Staleness Depression Decreased performance Increased risk of injury Little Rest Adequate Rest Improved Performance

11. Effective Planning Limitations Too much, Too Soon = Injury Too little, Too Slowly = No improvement Guidelines Alternate adaptation and recovery  Intensity  Rest Time Workout log Update and change plan frequently

12. 10 Ways to Recover Rest! Post-Exercise Stretch Cool Down Proper Nutrition Fluid Replacement Active Recovery P-RICE! Sleep Sports Massage Avoid Over-training