Should have become clear that to become an optimized water emergent strategy, different factors need to be considered. The first essential step is to regard safety. We learn to recognize the possible hazard the symptoms, define the absolute and relative contraindications and explain to precaution that needs to be considered. Second considerations need to be made concerning the protocol, the duration, the temperature, the timing and the frequency. Next to increase efficiency, emerging technique, emerging position type of activity, body composition, age, gender, and ethnicity should be taken into account as well. Lastly, external factors like the face of the season, compliance of the athlete environmental factors and type of injury if any needs attention.
Taking all these factors into account will result in optimization of your weather emergent strategy, resulting in a more effective repeatable and standardized effect. To narrow things down, we should just learning a fixed procedure which guides the clinical decision making process. Always start by asking if it's safe for my client to be exposed. In case the answer is yes, then decide which water immersion technique is available. So unfortunately, not everything is always possible due to budget reasons and traveling followed by five questions before you start. What's your goal?
How does your athlete respond? Which solution suits your athletes needs? When will your athlete undertake the sessions? And does the program meet your expectations? The objective of recovery should be established first and where possible the Wonder emerging protocols should be specified to the desired outcome. The goal defines the ideal emerging technique, emerging duration, temperature and frequency of emerging.
For example, cold water immersion used to reduce thermal strain due to high intensity training in warm weather will like Be of shorter duration than for the reduction of secondary exercise induced muscle damage or for performing rehabilitation exercises in water with an injury in the rehab phase. It is recommended before integrating water emergent systematically to exclude the contraindications and to be aware of how your athlete responds to emerging, particularly to cold water emerging. every athlete will respond differently confirmed by research that tells us it should not be a one size fits all approach. Taking the individual athlete responses into account will help to adjust and optimize the emerging protocol and frequency of emergence determined at step one. Always regard safety by excluding the absolute and relative contraindications before emerging, taking the right precautions and train yourself in recognizing his art the symptoms assess the thermal and perceptual response of an athlete before integrating water emergent systematically, by mouth first emerged in session By the cold pressor test, it will help to define the optimal starting point regarding intensity.
Customize the water emerging protocol for each athlete protocols needs to be altered when dealing with both young and older athletes compared to adults. As these groups may not tolerate long durations of cold water exposure. Male and female athletes will likely require different protocols. female athletes tend to cool down quicker, therefore less intense protocols are needed. Body Composition and ethnicity should be considered as these factors have a significant impact on the rate of cooling. Once it is clear what the goal of the emerging will be, and which terminal profile your athlete has considered the question, what's the application?
Remember, this is about acute recovery, chronic recovery, sleep enhancement pre cooling or chronic pain. What's the type of activity the type of activity defines the load on the body and this characterized by three types of activities, high intermittent activity and durance activity and isometric strength activity. What's the core temperature status. The core temperature status described whether or not the core temperatures elevated following exercise, it could be considered as regular when the increase is below 1.8 degrees Fahrenheit from resting values and warm in case the increase is higher than 1.8 degrees Fahrenheit from resting values. Other systems can be the following recommendations. Cold water immersion is recommended for parasympathetic reactivation, reducing muscle lactate, optimizing the recovery of power and long endurance activities, reducing Dom's and following the acute phase during rehabilitation for pain management and limit analgesic use.
The optimal temperature for Coldwater immersion is between 46 and 59 degrees Fahrenheit to low temperature results in counteractive effects. The optimal duration for gold water immersion should be longer than five and shorter than 20 minutes called a water leak. To lower compliance and higher temperatures involve longer emergent times or an increase in emerging that body temperature at the beginning of emergence should be considered as at least commencing the emerging with high temperatures will possess a higher thermal gradient and therefore more considerable thermal changes are to be expected full body emerging is superior over emerging only legs or body parts. The provided table shows the water temperature, emerging duration and emerging frequency for the different applications of cold water emerging. The ranges provided for treatment temperature and duration should be regarded as upper and lower boundaries. The range offers the practitioner room to decide for the optimal treatment dose based on clinical decision.
For instance, and dark colored female athlete following endurance exercise requires a lower treatment dose in a Caucasian male athlete following a high intermittent exercise for recovery a temperature range between 46 and 59 degrees Fahrenheit is recommended. With an emerging duration between 10 to 15 minutes. Make sure to consider the prior type of activity and core temperature status of the athlete as well. A high intermittent activity and a warm core temperature status require a lower treatment temperature and longer emerging duration. For sleep and pre cooling purposes, a similar treatment temperature is recommended. However, for sleep a one time protocol for 12 to 30 minutes is approved.
Well for pre cooling two times five minutes emerging within minutes of rest in room temperature is recommended. for chronic pain, lower treatment temperatures are recommended compared to rehabilitation purposes. And in both cases, parts of body emerging can be warranted. for chronic pain, the merging can be prescribed up to three times in 24 hours based on the perceived pain by the end for rehabilitation purposes, it is essential to consider the rehab face. In the case the injury is less acute hope what are emerging should be prescribed over cold water. With more on this Indian fans What are emerging course.
Taking the phase of the season and possibly environmental factors into account is the final last step and will help to decide when to schedule the sessions for your athlete and at what frequency the general recommendation and this step are. The What are emerging protocols should be fitted within the existing total recovery regime, including other modalities like sleep, nutrition, compression, and within rehab, like functional training and mobilization. to optimally benefit water immersion should not be regarded as an act on its own, as different modalities can support or even strengthening the individual effect. What are emerging can be used both while in training, competition and rehabilitation were repeated performances required to maximize effect repeat cold and contrast model emerging once or maximum twice per 24 hours while considering the type of activity and the available recovery window. Consideration should be given to the subsequent exercise, the timeframe available and the periodization recovery to damage recovery to adapt and recovery to perform.
If all body endurance performance is required. Cold water immersion may have positive impacts due to the pre cooling effects. However, if maximum efforts are necessary, cold water immersion may not be appropriate due to the impact of cold muscle temperature on muscle contraction. No cold water immersion protocols should be prescribed within 60 minutes before the start of subsequent high intensity exercise. The sooner the applicant start with what are emerging after activity the better. a hot shower immediately post emergent should be discouraged as it prevents the often drop in muscle temperature.
Once you'd be cautious prescribing cold water immersion when the objective of resistance training is increasing strength or gaining muscle mass. The last step is always to check if the emerging protocol meets your expectations. monitoring of the physiological recovery responses combined with personal feedback will enable further optimization of the complete water emergent approach. Step five focuses on the clinical expertise. Like with any intervention, it is essential to establish the clinical efficacy of your approach. Do you and your athlete perceive the ones that defects monitoring could easily be done via before or after assessment of for instance, thermal sensation, thermal comfort, heart rate, blood pressure, the rate of shivering, pain or recovery and other general feedback.
When this is not the case. Step 124. might assist again in optimizing the complete procedure and should be regarded as an ongoing process. In summary, the systematic reasoning clarifies the goal and technique, which leads to the treatment protocol and treatment cycle. This treatment protocol accordingly should be tailored to the client's needs by taking the personal profile and individual's response into account together with the face of the season. Over time, ask yourself the question, does the program meet your expectations and the depth of treatment protocol or cycle accordingly. Optimizing recovery fee of one or emergence should not be regarded as an act on its own.
Like with every modality it should be used to write intensity, which also fit the complete approach in the awareness the different interventions interact. In case of performance recovery, considering the impact of water immersion on sleep and nutrition for instance, are essential elements. While in case of recovery and rehabilitation. The effect of water immersion on functional exercise for example should be considered hypothetically Sleep is enhanced by water immersion via the assistance in the core temperature drop and the stimulation on parasympathetic reactivation. Studies however illustrated the potential effect of cold water emerging on sleep is not entirely clear, though coaches can continue to prescribe cold water after high intensity evening training, as cold water immersion will not negatively affect subsequent whole night's sleep. Study have also and colleagues studied the acute effect of both cold antimony to a water emerging after exercise on subsequent energy intake, and found that both cold enter more neutral water emerging resulted in a higher energy intake compared to no emerging with no difference between both types of emergence.
A higher energy uptake following wonder emerging is a typical example of the interaction between the recovery intervention and is often disregarded. Though for sports practice this finding is of vital importance as the higher end uptake is closely related to optimizing recovery as well. Another example is given by Deerfield and colleagues who were among the first to assess the effect of a mixed method recovery intervention on tennis performance. The intervention contained cold butter emerging compression garments, standardized nutritional intake, and sleep hygiene recommendations, showed significant maintenance of performance on the court and reduce soreness over a control condition. Although from this study, it's not clear what the individual effect of one of the specific interventions was. In this the acknowledgement that the mixed method recovery intervention is successful for optimization and retaining sports performance is vital.
In this section, we provide a general guidelines to integrate and optimize the use of water immersion. As a professional, you should continuously ask yourself five specific question, What's your goal? How does your athlete respond with solutions to Athletes need. When will your athlete undertake the sessions? And does the program meet your expectations? This concludes chapter four in their mind complete course.
Congratulations. Good luck with the next chapter. The test to become a certified gold partner emerging operator. The score of 80% or higher will provide you with your certificate, which will automatically be sent to you. Completing the test will also offer you your continuing education units.