Changes During Recovery

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From the course by University of Florida

Science of Training Young Athletes Part 2

33 ratings

University of Florida

Science of Training Young Athletes Part 2

33 ratings

In this course you will learn how to design the type of training that takes advantage of the plastic nature of the athlete’s body so you mold the right phenotype for a sport. We explore ways the muscular system can be designed to generate higher force and power and the type of training needed to mold the athlete's physical capacity so it meets the energy and biochemical demands of the sport. We also examine the cost of plasticity when it is carried beyond the ability of the body to adjust itself to meet the imposed training stresses. The cost of overextending plasticity comes in the form injuries and chronic fatigue. In essence, a coach can push the athlete’s body too far and it can fail. Upon completion of this course you will be able to assemble a scientifically sound annual training plan.

From the lesson

Acute fatigue during training and competition

Fatigue is a phenomenon we all experience. It is characterized by tiredness and the desire to rest. Whether the athlete likes it or not, fatigue serves a protective function. It is both cognitive and physical in nature. In this topic you are introduced to the science of acute fatigue due to training and competition. With rest, acute fatigue dissipates and the body becomes stronger. You will learn about important fatigue theories, and the factors believed to contribute to fatigue such as low fuel supplies, acidity and body temperature.

Introduction3:35

PCR and Glycogen Use5:47

Derivation of ATP4:00

Changes During Recovery4:04

Effect of Recovery6:24

Single Bout Sprinting6:13

Multiple Bout Sprinting4:37

Recovery Rate Factors5:30

Meet the Instructors

Dr. Chris Brooks
Instructor
Coaching Science Coordinator for USA Track and Field

All right, so during recovery, what happens?

So I'm going to draw from several studies to discuss the recovery process.

As you have seen, creatine phosphate stores are rapidly activated during short,

intense exercise.

In the first six seconds phosphocreatine accounts for

around 50% of the total ATP energy used by the muscle.

And studies using maximal running show that the phosphocreatine's stores

become almost completely depleted after the first ten seconds.

However, phosphocreatine is quickly resynthesized during recovery.

And this line here shows the time course for

the phosphocreatine energy system to be resynthesized.

And here is the muscle pH recovery from the 30 second bout.

And we are interested in recovery at 1.5.

Minutes.

And at 3 minutes.

And then at 6 minutes.

Now here is the restoration of peak power output.

I've just put that chart up on the screen.

And after 60 seconds of rest, around 50% of the power has been restored.

And after 3 minutes, slightly more than 80% of the power output has been restored.

After 60 seconds of rest, note that the muscle

phosphocreatine levels are restored by approximately 40%,

and then up to 80 to 90% after about 3 minutes.

In essence, sufficient phosphocreatine is available to

power a subsequent sprint after about 3 minutes of rest,

at around 80% of the total power.

Now it's not full power, you'd have to wait for

about ten minutes to get full power.

In contrast, let's take a look at the muscle pH.

The muscle pH is indicated by the hydrogen ions, and

this shows very little recovery even after 5 to 6 minutes of rest.

Whenever glycogen has been used at a high rate, hydrogen ions and

lactate will accumulate.

And it takes roughly two hours to remove all the lactate and hydrogen

ions from the blood and muscle if the athlete rests completely during recovery.

Now walking or light jogging will restore the muscle pH in around an hour.

In other words, light activity improves the speed of the hydrogen ion and

lactate removal.

So while lactate and hydrogen ions reduce during the four minute rest period,

a significant level of lactate and hydrogen ions still remains.

After about four minutes, you can expect around 90% of the athlete's sprint

capacity to be restored despite the remaining acid conditions.

Now I hope you are wondering why the athlete can continue with a high speed

of training despite high levels of acidosis remaining in the muscle?

And it happens or

it appears that the resynthesis of phosphocreatine is the dominant

factor influencing the performance of repeated bouts of high power.

Acidosis does not interfere with the phosphocreatine energy system.

And we're going to come back and address this further in a little bit.

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