4Q Recovery Model 06:00

The Horizontal Continuum looks at Passive Recovery vs Active Recovery Strategies. Passive Recovery = Little to no Physical Effort to perform a recovery technique or strategy Active Recovery = Physical Effort to perform a recovery technique or strategy The Vertical Continuum looks at Global vs Local Recovery. Global Recovery = Systemic or whole-body based recovery […]

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Fatigue Factors 02:27

Mechanical Fatigue Factors that may continue to drive a sympathetic state include: Repetitive Postures Muscle Inhibition Dehydrated fascia Tissue or Joint Injury […]

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Autonomic Nervous System 02:49

The Autonomic Nervous System (ANS) is responsible for control of involuntary or visceral bodily functions and has two major divisions: The Sympathetic Nervous System and Parasympathetic Nervous System. The Sympathetic Nervous System is associated with “fight or flight” meaning it’s responsible for preparing the body to take action against a stressor. Increases in heart rate, […]

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Evidence-Led vs. Evidence-Based 02:59

Evidence-based does not mean Research Based.  Evidence-based refers to the existing body of literature and the questions that researchers have answered. Evidence-based research or information may take more than a decade to fully develop while current practice may be rapidly evolving. Evidence-led involves using the existing evidence to derive new and plausible methods that have […]

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Domains of Performance 03:18

The physical, cognitive, social and emotional domains must all be considered and optimized to truly achieve sustainable high performance. All four of these domains are linked and can directly influence one another. That said, recovery stretches well beyond the physical domain, and recovery strategies must also considered for the social, emotional, and cognitive domains. Below […]

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Defining Recovery 06:05

Recovery is an essential component to achieving optimal results for you and your clients.  And when building a training program, the prescription and selection of recovery methods are equally as important as choosing exercises.  The notion of recovery and its importance to wellbeing has been around for centuries. However, with all of the research (past […]

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Welcome to 4Q Recovery 02:34

Welcome to 4Q Recovery. This week we will Define Recovery and describe the need for Recovery as a part of our programming strategies Discuss the importance of balance within the Autonomic Nervous System Describe the various fatigue factors we must consider as a part of our Recovery programming Introduce the 4Q Recovery Model […]

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