Recovery and Regeneration Flashcards
6 cards from real CSC practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Recovery and Regeneration flashcards as text
What is 'supercompensation' in the context of training and recovery?
Answer: The period after recovery when fitness rises above the pre-training baseline
Supercompensation describes the physiological window after adequate recovery where the body's fitness level exceeds the pre-training baseline, representing the optimal time for the next training stimulus.
Which nutritional strategy most effectively reduces exercise-induced muscle protein breakdown during recovery?
Answer: Consuming 20–40 g of high-quality protein within the recovery window
Consuming 20–40 g of high-quality protein (rich in leucine) post-exercise maximally stimulates muscle protein synthesis and suppresses protein breakdown during the recovery period.
What is the physiological basis for DOMS (delayed onset muscle soreness) peaking 24–72 hours after exercise?
Answer: Micro-damage to muscle fibers triggering a delayed inflammatory and repair response
DOMS results from microscopic damage to muscle fibers (particularly from eccentric loading) that triggers a delayed inflammatory cascade, with peak soreness occurring as the immune response peaks at 24–72 hours.
In periodization, what is the purpose of a 'deload week'?
Answer: To reduce training volume/intensity systematically to allow accumulated fatigue to dissipate and fitness to emerge
A deload week systematically reduces training stress to dissipate accumulated fatigue, allowing underlying fitness adaptations to become expressed and preventing overtraining.
Which of the following best describes overreaching vs. overtraining syndrome?
Answer: Overreaching is short-term performance decline that resolves with rest; overtraining syndrome is prolonged with systemic symptoms
Overreaching involves a short-term performance decrement that resolves within days to weeks of reduced training, while overtraining syndrome is a prolonged state with hormonal, psychological, and immunological symptoms lasting months.
Compression garments are used post-exercise primarily to achieve which recovery benefit?
Answer: Reduce muscle oscillation and edema, potentially decreasing DOMS and accelerating strength recovery
Compression garments apply external pressure that reduces muscle oscillation, limits edema formation, and may enhance venous return, contributing to reduced DOMS and faster strength recovery.