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
Which biomarker is most commonly used to monitor overtraining and excessive physiological stress in athletes?
Answer: Testosterone-to-cortisol (T:C) ratio
The testosterone-to-cortisol ratio reflects the anabolic-catabolic balance in athletes; a declining T:C ratio indicates excessive physiological stress and potential overtraining.
What does 'parasympathetic reactivation' post-exercise indicate about recovery status?
Answer: The autonomic nervous system is shifting toward rest-and-digest, signaling adequate recovery initiation
Parasympathetic reactivation post-exercise, reflected by HRV improvement and heart rate recovery, indicates the body is returning to homeostasis and recovery processes are actively engaged.
Which recovery strategy has the most robust evidence for improving sleep quality in athletes?
Answer: Consistent sleep schedule, dark/cool environment, and pre-sleep protein intake
Sleep hygiene practices including consistent timing, a dark and cool sleep environment, and pre-sleep casein protein consumption have the strongest combined evidence for improving sleep quality in athletes.
A strength coach uses RPE (Rating of Perceived Exertion) for recovery monitoring. What does consistently elevated RPE for a given workload indicate?
Answer: Accumulated fatigue reducing the athlete's work capacity at that load
When RPE for a fixed workload rises over successive sessions, it indicates accumulated fatigue and decreasing work capacity, suggesting the need for recovery intervention or load reduction.
What is the physiological rationale for contrast water therapy (alternating hot and cold immersion) in recovery?
Answer: Creates a pumping effect via alternating vasodilation and vasoconstriction to flush metabolic waste
Alternating hot and cold immersion induces cycles of vasodilation and vasoconstriction that create a pumping effect, theoretically enhancing clearance of metabolic waste products from exercised tissue.
Which of the following psychological recovery strategies has evidence supporting reduced subjective fatigue and improved readiness in athletes?
Answer: Mindfulness meditation and psychological relaxation techniques
Mindfulness meditation and relaxation techniques have been shown to reduce perceived fatigue, lower cortisol, and improve subjective training readiness by managing psychological stress between sessions.