1. PHYSIOLOGICAL STRATEGIES

2.  Physiological strategies is the focus of two elements- the removal of metabolic by-products and a nutrition plan to replace lost fluids and energy rich nutrients.

3. COOL DOWN  Is exercise to gradually reduce heart rate and metabolism to the pre-exercise state.  Elevated body functions such as ventilation rate, blood distribution and adrenaline levels return to normal.  Not cooling down can result in blood pooling, causing dizziness, muscle stiffness and soreness.  An effective cool-down should consist of 5-10 minutes of walking/jogging/slow swimming.

4. HYDRATION  Fluid loss varies from one individual to another and is influenced by altitude, temperature, exercise intensity, exercise duration and sweating.  Thirst is an indicator of dehydration as fluid losses can advance more rapidly than the thirst mechanism can adjust.  Extended exercise can result in the loss of 0.5-1.5 (2%) kilograms of fluid per hour.

5. QUESTION TIME  How can nutrition and recovery strategies affect performance? 5 marks

6.  The ability to recover after competition and training is essential in ensuring that optimal performances can be maintained. Recovery can involve a range of strategies.  When selecting the most appropriate recovery strategy coaches and athletes need to apply the principle of specificity to meet the demands of training and competition.  Physiological strategies aim to conserve body fluid levels, replace fluid as well as reduce and remove the by-products of exercise.  Neural strategies such as hydrotherapy and massage assist in waste disposal within muscle. They aim to minimise the effects of fatigue and allow for continuation of the training program.  Cryotherapy uses cold therapy in the form of ice packs, ice baths and cryotherapy chambers to reduce pain and inflammation and assist in eliminating metabolic waste.  Psychological strategies such as relaxation and sleep are as important as physiological strategies in completing total recovery following demanding physical activity.  Not all recovery strategies utilised by athletes are supported by scientific evidence.