https://padlet.com/cantrellcarla9/8ncac0sazhli Use the space provided to present your research en-us 2016-10-18 08:38:23 UTC 2026-02-04 11:25:25 UTC hello@padlet.com https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/133630497 Delayed Onset Muscle Soreness (DOMS)
 Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after strenuous exercise.
Treatment - if treatment is desired, any measure that increases blood flow to the muscle, such as low-intensity activity, massage, hot baths, or a sauna visit may help. Immersion in cool or icy water can also help to treat DOMS.
Ice baths
Method - the method of taking a ice bath is to emerge yourself in cold icy water after doing strenuous exercise as it is meant to help repair tares in muscle fibres.
Benefits - Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissues.
Decrease metabolic activity and slow down physiological processes.
Reduce swelling and tissue breakdown.
why is it important? - it is important because it prevents DOMS from occurring and allows better repair or muscles along with minimizing swelling if you obtained a injury.
Cool down
Method - it consists of doing static stretches to adapt your muscles to get rid of any remaining lactic acid and prepares your muscles for the next exercise session. you should also do light exercise like jogging as this slowly gets your muscles back to a regular state and again gets rid of lactic acid that might be remaining from exercise.
Benefits - helps your heart rate and breathing to return towards resting levels gradually;.
helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly;.
helps to remove  lactic acid, which can build up during vigorous activity (lactic acid is most effectively removed by gentle exercise rather than stopping suddenly); and
helps prepare your muscles for the next exercise session, whether it's the next day or in a few days' time.
why is it important? - it is important because it prevent soreness in the body and allows the body to get back to a regular state this would include a calm recovery of your heart rate and ton remove any lactic acid that may of been built up during exercise. ultimately it is important to prevent injury or DOMS.
Compression clothing
method - compression wear is close-fitting clothing - from socks to base layers and T-shirts - with a high Lycra (or other elasticated material) content that squeezes and hugs the muscles that are key to efficient exercise. The kit promises to help you train more efficiently, avoid common injuries and recover faster however does it actually work?
Benefits - Compression tops provide core support around your stomach, sides and lower back.
Better breathing: Tops train the breathing by gently squeezing and supporting the chest with each inhalation. This encourages a more focused breathing style and can even reduce the risk of a painful stitch.
Lactic acid is flushed out by the squeezing of muscles and increased venous return - which may help reduce or even eliminate cramping.
does it work? - it is believed that it does work however there has still been times where injury and DOMS has occurred even though you are wearing compression clothing.
Cooling aids (cooling jackets and wet ice packs)
method - this applies to the recovery principal of RICE mainly the I for ice. this prevents swelling when you have got an injury.
benefits- prevents swelling
why is it important? - if you reduce the amount of swelling it means it is easier for the muscles to recover.





]]> 2016-10-27 14:19:04 UTC https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/133630497 https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134092126 Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.
A benefit is that because of the stimulus in muscle fibres, muscle hypertrophy occurs, which is the enlargement of muscle cells.
It is important mainly for strength/power based sports such as bodybuilding because extra muscle mass is needed for success in their performance.
Ice baths are normally taken after exercise and are recommended to be 10-15 degrees, with your whole body emerged for around 15 minutes.
Some benefits include it improves blood circulation to help remove waste products from the muscles, reduces inflammation, improves muscle activation , and reduces DOMS (delayed onset muscle soreness).
Ice baths are important to some performers because the exposure to cold helps to combat the microtrauma (small tears) in muscle fibres and resultant soreness caused by intense or repetitive exercise.
Cool downs should consist of the following: 5 to 10 minutes jogging/walking to decrease body temperature and remove waste products from the working muscles, and 5 to 10 minutes static stretching exercises as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement.
Benefits of cooling down are that it aids in the dissipation of waste products like lactic acid, reduces the potential for DOMS , reduces the level of adrenaline in the blood, and allows the heart rate to return to its resting rate.
They are important because they reduce the chances of injury in an athlete as well as many other benefits listed above.
Compression clothing are tight, compressive forms of clothing, often made out of elastin and nylon, which are designed to enhance recovery.
Compression clothing is designed to apply pressure, and so increases the velocity of blood flow in and to the muscles. This is thought to enhance the removal of waste products and also reduce muscle damage.
It is important mainly for athletes that take part in anaerobic based sports because the clothing is effective with management of lactic acid and can reduce muscle swelling.
Cooling aid methods include cold air exposure, water immersion/ice baths, fan cooling, cold water spraying, body/head cooling jacket/vest, cold therapy packs/wraps or simply packing ice into damp towels.
The main benefits of cooling aids are that they reduce swelling and blood leaking into the tissues after strenuous exercise.
They are important for any athlete who needs to reduce the swelling of body parts from performance in sport, because that is what cooling aids will do.   

]]> 2016-10-30 16:50:14 UTC https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134092126 https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134322264 2016-10-31 18:24:26 UTC https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134322264 https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134323233 DOMS
Delayed Onset Muscle Soreness, aka muscle fever is the pain felt in muscles several days/hours after]]> 2016-10-31 18:27:12 UTC https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134323233 https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134326296 DOMS
Delayed Onset Muscle Soreness, aka muscle fever is pain felt in muscles hours/days after strenuous exercise. It is treated by increasing blood flow to muscles through activities such as hot baths or massages
Ice Baths
The method is simple, get in a bath that is filled with cold icy water after exercise to repair tears in muscle fibre. The benefits of taking an ice bath is that it removes waste products like lactic acid out of the affected muscles, it also decreases metabolic activity and reduces swelling and tissue breakdown. Ice baths are important to allow for better repair for muscles and as mentioned earlier it minimizes swelling if you have an injury
Cool Downs
You should do static stretches to adapt your muscles to get rid of lactic acid. You should/could do light exercise like jogging to slowly get the muscles back to a normal state, this will also remove any remaining lactic acid.  The benefits are: returns breathing/heart rate back to normal rate, avoids fainting or dizziness, which can result from blood pooling in large muscles, helps remove lactic acid, prepares muscles for next physical activity. It is important because it prevents soreness, allows body to return to its normal state and it removes lactic acid after exercise
Compression Clothing
The method is basically to wear close/tight fitting clothing. The kit ensures you train more efficiently, avoid common injuries and recover faster. The benefits of this clothing is core support for your stomach and lower back. It helps achieve better breathing as they gently compress the chest after each inhalation. Helps the breathing become more focused. It can reduce likelihood of a stitch and can remove lactic acid from the muscles
Cooling Aids
The method is to wear cooling jackets or apply ice packs after exercise, very simple and similar to compression clothing. The benefits are that they reduce swelling and they are important because if swelling goes untreated it can become very painful and lead to a worse injury. The reduction of swelling means a quicker recovery.


]]> 2016-10-31 18:37:06 UTC https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134326296 https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134494564 DOMS- Delayed onset muscles soreness also known as muscle fever is the pain and stiffness which you feel hours or days after strenuous exercise. You normally feel sore 24 to 72 hours after exercise. Scientics believe that it is caused by eccentric exercise which causes mircotrauma to the muscle fibres.
Ice baths- An ice bath is to placed yourself in icy cold water after strenuous exercise to compact the microtrauma (smalls tears) in muscle fibres and soreness causes by repetitive exercise. The Benefits of an ice bath-
Improves blood circulation  to help remove waste products from the muscles. Reduces inflammation and improves muscle activation. Reduces DOMS and allows optimum fuel recovery.
Cool Down- A cool down is an easy group of exercises, dine after strenuous and intense activity, to allow the body to gradually transition to a resting or near resting state.
Helps your heart rate and breathing to return to a normal resting rate gradually and steadily. A cool down helps you to avoid fainting and dizziness which can occur from blood pooling and   in large muscles when vigorous and intense exercise is stopped suddenly. Helps to remove body waste products such as lactic acid.
Compression clothing- Compression clothing are clothes which are tight which athletes wear which are either made from elastin nylon which are made to quicken a recovery process and avoid juries.
Compression clothing is made to apply enough pressure against the athletics body and this increase the velocity of blood flow in and to the muscle. These tight-fitting items are thought to hold muscles firmly in place and improve blood flow to the muscles, thereby boosting athletic performance. It is important because helps the manage muscle swelling and lactic acids. Reduces muscle oscillations and vibration in skeletal muscles during training and competition. Helps to prevent injury by reducing the amount of damage that can occur to muscles when they shake on impact. Reduces muscle fatigue and soreness during and after workouts.
Cooling aids-  Used prior to activity to reduce core body temperature in a bid to improve performance or after the activity to improve the recovery process. Numerous cooling aids available; water emersion, water baths, ice vests, cold water spraying. Ice is used to reduce swelling and blood leaking into the tissues- part of the RICE principle. Cooling aids prevents swelling. ]]> 2016-11-01 14:39:25 UTC https://padlet.com/cantrellcarla9/8ncac0sazhli/wish/134494564