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Recovery and Regeneration Strategies Flashcards

6 cards from real NSCA CSCS practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

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  1. Cold water immersion (CWI) is theorized to reduce delayed onset muscle soreness (DOMS) primarily through which mechanism?

    Answer: Vasoconstriction reducing inflammation followed by metabolite flushing upon rewarming

    CWI causes vasoconstriction that reduces inflammatory mediators and metabolic waste accumulation; upon rewarming, vasodilation is thought to flush these byproducts.

  2. What is the PRIMARY physiological role of sleep in athletic recovery?

    Answer: Release of growth hormone to support tissue repair and protein synthesis

    The majority of daily growth hormone secretion occurs during slow-wave sleep, making sleep essential for muscle repair, adaptation, and protein synthesis.

  3. Which concept describes the athlete's fitness rising ABOVE the pre-training baseline following adequate recovery from a training overload?

    Answer: Supercompensation

    Supercompensation is the process by which the body adapts to a training stimulus by elevating fitness above the initial baseline when sufficient recovery time is provided.

  4. Heart rate variability (HRV) is used as a recovery monitoring tool because it reflects which physiological state?

    Answer: Autonomic nervous system balance and readiness to train

    HRV reflects the balance between sympathetic and parasympathetic autonomic activity; higher HRV generally indicates greater parasympathetic dominance and better recovery.

  5. What is the PRIMARY purpose of an active recovery session the day after intense training?

    Answer: To enhance blood flow and promote metabolic waste removal without inducing further fatigue

    Active recovery uses low-intensity exercise to elevate blood flow, facilitating removal of metabolic byproducts while minimizing additional physiological stress on the athlete.

  6. According to NSCA principles, which post-exercise nutrition timing window is most critical for maximizing glycogen resynthesis and muscle repair?

    Answer: Immediately to within 30–45 minutes post-exercise

    The 30–45 minute post-exercise window is when glycogen synthase activity and muscle insulin sensitivity are highest, making it the optimal time for carbohydrate and protein intake.