Exploring the Science of Recovery: CEU Quiz
To earn 2 AFAA/0.2 NASM CEUs, purchase the CEU Corner quiz ($35) and successfully complete it online at www.afaa.com 1. Which recovery technique BEST expedites lactate and hydrogen removal from muscle cells?
C. active recovery
2. Which form of recovery can we influence the most?
A. the recovery occurring between successive efforts (e.g., between repetitions within a set of biceps curls)
B. the recovery occurring between individual interval sprints (e.g. between two 40-yard sprints)
C. the recovery occurring between weight training sets
D. the recovery occurring between successive workouts or competitions (e.g., each daily workout)
3. Which physiological marker is believed to provide the MOST accurate assessment of one’s general state of recovery from stress?
A. heart rate variability
B. maximal heart rate
C. recovery heart rate
D. heart rate discrepancy
4. Which of these terms represents the natural delay between one breath until the initiation of a subsequent breath?
A. control pause
B. automatic pause
C. systemic pause
D. ventilatory pause
5. Which of these terms is a stimulus that overcomes (or threatens to overcome) the body’s ability to maintain its natural equilibrium?
C. allosteric load
6. Research led to the discovery of __________, explaining a cell’s capacity to degrade and recycle cellular components when it requires fuel or needs building blocks to survive.
A. innate immunity
7. Why is it so important to monitor heart rate variability (HRV)?
A. Larger fluctuations in HRV mean the sympathetic nervous system is dominant, which is unhealthy.
B. Smaller fluctuations in HRV mean the sympathetic nervous system is dominant, which is healthy.
C. Larger fluctuations in HRV mean the parasympathetic nervous system is dominant, which is healthy.
D. Smaller fluctuations in HRV mean the parasympathetic nervous system is dominant, which is unhealthy.
8. What is the outcome if one generally overbreathes or even hyperventilates?
A. This forces greater amounts of carbon dioxide out from the lungs, resulting in a decrease in available bicarbonate in the blood and potentially decreasing one’s capacity for high-intensity exercise.
B. This forces smaller amounts of carbon dioxide out from the lungs, resulting in a decrease in available bicarbonate in the blood and potentially increasing one’s capacity for high-intensity exercise.
C. This forces greater amounts of oxygen out from the lungs, resulting in an increase in available bicarbonate in the blood and potentially decreasing one’s capacity for high-intensity exercise.
D. This forces smaller amounts of oxygen out from the lungs, resulting in an increase in available bicarbonate in the blood and potentially increasing one’s capacity for high-intensity exercise.
9. Decreased performance, reduced appetite and increased resting heart rate are typical of which physiological state?
A. functional overreaching
B. short-term adaptation
10. Which recovery method has demonstrated a slowing of normal regenerative inflammation and an increasing risk of further injury from extended exposure to cold temperatures?
B. cold water immersion
C. contrast water therapy
D. hyperbaric oxygen
11. Which of the following statements is/are true?
A. Elastic compression clothing seems to reduce some muscle soreness and perception of fatigue.
B. Elastic compression clothing slows the removal of metabolic byproducts.
C. Pneumatic compression increases blood flow and decreases muscle stiffness.
D. All of the above are true.
12. In a study that compared cold water immersion therapy and contrast water immersion therapy, researchers found that:
A. CWI treatment demonstrated lower perceptions of muscle soreness and smaller decrements in muscle strength 24 and 48 hours post-exercise versus CWT.
B. CWT treatment demonstrated lower perceptions of muscle soreness and smaller decrements in muscle strength 24 and 48 hours post-exercise versus CWI.
C. CWI treatment changed heart rate and peripheral blood flow while CWT changed resistance to flow.
D. CWT treatment changed skin, muscle and core temperature while CWI influenced inflammation, immune function and muscle soreness.
13. What two vital data points do sleep and recovery depend upon?
A. insomnia and sleep debt
B. sleep debt and room temperature
C. sleep debt and basal sleep
D. restless leg syndrome and basal sleep
14. Which of the following are suggested approaches for clients or athletes who have symptoms of overtraining?
A. deloading, offloading or redirecting for a brief period until symptoms subside
B. reducing training load, ceasing exercise or changing activity for a brief period or until symptoms subside
C. both a and b
D. none of the above
15. Few reports demonstrate positive effects of which recovery strategy on repeated exercise performance?
C E U Q U I Z : E X E R C I S E R E C O V E R Y
LEARNING OBJECTIVES: After reading the article, you should be able to:
• Describe the relationship between stress, recovery and homeostasis.
• Understand how to monitor recovery using various techniques and tools.
• Describe various methods for improving the recovery process.
• Discuss the scientific evidence for or against each method.