ISSA Exercise Recovery

International Sports Sciences Association

Applications and Foundations of Exercise Recovery

 

Table of Contents

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CHAPTER1:RECOVERY FROM EXERCISE

Factors for Recovery

The Energy Systems

The Next Step in Fitness

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CHAPTER2:MUSCLE DAMAGE PHYSIOLOGY

The Musculoskeletal System

Bone and Muscle Development

Effects of Exercise on Bone

Effects of Exercise on Muscle

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ChAPTER3:TRAINING AND OVERTRAINING

Exercise for Health

Acute Training Variables

Training Periodization

Overtraining

Stages of Overtraining

Overtraining Symptoms

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CHAPTER4:PSYCHOLOGY IN RECOVERY

Brain Sciences

The Neurophysiology of Stress

Psychoneuroimmunology

Exercise and Brain Health

Psychosomatic Techniques for Psychological Recovery

Cognitive Behavioral Techniques for Psychological Recovery

Returning to "Normal"

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CHAPTER5:REST AND RECOVERY

Cellular Metabolism and ATP

Phosphagen System (ATP-PC)

Anaerobic Glycolysis

Aerobic Metabolism

Energy Production and Overlap

Rest versus Recovery

Recovery

Hormones and Recovery

Rest

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CHAPTER6:NUTRITION

Role of Nutrition on Recovery

Macronutrition

Gut Health

Nutrient Timing

Necessary Calculations

Nutrition Case Studies

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CHAPTER7:HYDRATION

Water in the Body

Hydration for Recovery

Dehydration Risk

Practical Rehydration Suggestions for Clients

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CHAPTER8:SUPPLEMENTATION

Nutritional Supplements

Performance Supplements

Sleep Supplements

Supplement Case Studies

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CHAPTER9:SMR AND FLEXIBILITY

Foundations of Flexibility Training

Stretching Techniques

Self-Myofascial Release

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CHAPTER10:DNA-BASED RECOVERY

Genotypes and Phenotypes

Testing DNA

Modifying Training and Recovery Protocols

DNA Report Practical Application

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CHAPTER11:SLEEP AND RECOVERY

The Circadian Rhythm

Stages of Sleep

Sleep, Genes, and Hormones

Sleep Hygiene

Sleep Deprivation

Strategies to Improve Sleep

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CHAPTER12:MASSAGE THERAPY

Soft Tissues

Massage and Chronic Conditions

Massage for Muscle Imbalance

Mechanisms of Massage

Preventing Muscle Soreness

Self-Massage Techniques

Massage Application Scenarios

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CHAPTER13:ADVANCED RECOVERY STRATEGIES

Scope of Practice

Advanced Therapies

Mindfulness

Recovery Guidelines by Therapy

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CHAPTER14:WEARABLE DEVICES

Types of Wearable Technology

Wearable Technology Sensors

Wearable Technology Metrics

Selection of a Wearable Technology

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REFERENCES